About the Programme

Each week, I develop a 10-20 minute workout for our members to perform 3-5 times during the week. The focus is on picking key single leg and core exercises that target the running muscles, to be most time-effective.

Each week we incorporate a variety of important areas to improve a runner’s physical development, keeping each of the workouts different and challenging!

For full support with this week’s programme, visit the members-only Facebook group

Main Workout:

This is to be performed 3-5 times per week and should take you 10-15 minutes. Usually, I recommend you make time for this after a run. Below you will find a bonus routine to perform pre-run.

Single leg Chair Squat: 3 x 10 each side

Single leg deadlift: 3 x 10 each side

Plank with lateral leg taps: 3 x 30 seconds

Vsit Hold Leg Extensions: 3 x 30 secs

Download Progress Chart:

Pre-Run Routine:

Before each run this week, I’d like you to take 5 mins to perform the following two drills. Ideally, I’d like you to avoid doing these drills cold. 5 mins of brisk walking will be adequate to get your body ready for these pre-run mobility and activation drills.

Ankling Drill: 3 x 15m, walk back recovery.

Dynamic Walking Lunge with Active Calf Raise: 1 x 12 alternating sides


Active Hamstring Stretch: x 60+ secs each side

Enjoy! If you have any questions, please do head on over to the Facebook group and ask me…