Course curriculum

  • 1

    Week #1

    • Mobility warmups

    • Session #1 video

    • Week 1 to 3 exercise program

    • Cool down stretches

    • Week 1 to 3 running program

    • Timetable for next 3 weeks

    • RPE & Zones for running
  • 2

    Week #2

    • Foam rolling exercises

    • Carbs-when, why and where to get them

    • How to pace your run

    • Water

    • Yoga video

    • How to on pushups
  • 3

    Week #3

    • How to bridge & squat

    • Food for fuel

    • All you need to know: PROTEIN POWDERS
  • 4

    Week #4

    • Week 4 to 6 exercise plan

    • week 4 to 6 running plan

    • Mobility warmup

    • Session #1 video

    • Session #2 video

    • Session #3 video

    • week 4 to 6 timetable
  • 5

    Week #5

    • Carb cycling

    • Benefits of strength training

    • meal plan ideas
  • 6

    Week #6

    • pacing our run

    • How heavy should you be lifting?

    • Shin splints
  • 7

    Week #7

    • Complete survey

    • week 7 to 9 running plan

    • week 7 to 9 exercise plan

    • week 7 to 9 timetable
  • 8

    Week #8

    • Knee injuries

    • Ankle injuries
  • 9

    Week #10

    • week 10 to 12 running plan