Weeks, not days
Programmes
Structured plans that string our workouts together week by week towards one goal. Choose your goal and how long you have.
4 weeks
6 weeks
8 weeks
10k · Intermediate
8-Week 10k Plan
Speed, tempo and long runs plus one mobility day to run a strong 10k.
4 sessions a week
5k · Beginner
8-Week Couch to 5k
From walking to running 5k without stopping in eight weeks, with three gentle sessions a week.
3 sessions a week
Strength · Intermediate
8-Week Strength Foundations
Three heavy days a week on the big lifts, carries and sandbag work to build a strong base.
3 sessions a week
Weight loss · Intermediate
8-Week Weight Loss
Two strength-based fat-loss sessions plus two conditioning days a week, building over eight weeks.
4 sessions a week
12 weeks
Half marathon · Intermediate
12-Week Half Marathon
Twelve weeks of structured running plus strength work to get you to the half-marathon start line strong.
4 sessions a week
HYROX · Intermediate
12-Week HYROX Race Prep
Stations, running engine and race simulations, four days a week, to arrive at HYROX fit and confident.
4 sessions a week
Muscle gain · Intermediate
12-Week Muscle Gain
An upper/lower split, four days a week, built around progressive overload for steady, visible muscle gain.
4 sessions a week