The Performance Lab

This 16-week program is designed for beginners or those returning to running after a break, building from zero to confidently running 5km non-stop. By combining running, strength training, and swimming, this program ensures a safe and progressive approach to achieving your goal.

What’s Included in the Program?

1️⃣ Running Sessions (2x per week)

• Gradual progression from walking to running intervals, leading to continuous running by the end of the program.
• Focus on developing stamina, improving running mechanics, and building confidence.

2️⃣ Strength and Conditioning (2x per week)

• Tailored gym sessions to improve lower-body strength, core stability, and injury prevention.
• Exercises focus on running-specific muscles, building a strong foundation for future fitness goals.

3️⃣ Swimming Workouts (2x per week)

• Low-impact cardio sessions to improve cardiovascular fitness and support recovery.
• Enhances lung capacity and stamina while reducing stress on joints.

4️⃣ Recovery and Flexibility Work

• Stretching and mobility exercises integrated into the program to enhance recovery and reduce injury risk.

5️⃣ Weekly Progress Tracking

• Milestone runs and self-assessments every 4 weeks to measure improvement and maintain motivation.

6️⃣ Mental Strategies for New Runners

• Expert tips on building resilience, staying consistent, and overcoming mental hurdles in your running journey.

Why Choose This Program?

The Couch to 5K Program is perfect for anyone starting their running journey or getting back into it after a break. It balances structured progression with flexibility, ensuring you build strength, stamina, and confidence without feeling overwhelmed.

By the end of 16 weeks, you'll be running 5 kilometers non-stop, ready to take on your next challenge!

The Half Marathon Program is a professionally-designed, 12-week training plan crafted to help runners achieve their best half-marathon performance. This program combines structured running sessions, targeted gym workouts, and expert guidance to optimise endurance, speed, and recovery.

1. Progressive Running Sessions

• Long Runs: Build endurance with carefully planned weekly long runs, increasing distance to enhance stamina.
• Intervals: Develop speed and efficiency with high-intensity interval training (HIIT) tailored to your race pace.
• Hill Workouts: Strengthen your legs and improve cardiovascular capacity with uphill runs and sprints.
• Tempo Runs: Focus on sustained efforts at a challenging pace to enhance your lactate threshold.
• Recovery Runs: Incorporate low-intensity runs to promote active recovery and reduce fatigue.

2. Gym-Based Strength Training

• Two Sessions Per Week: Target running-specific muscles and improve overall body strength with expert-designed workouts.
• Lower Body Focus: Build power in the glutes, hamstrings, quads, and calves to support efficient running.
• Core Stability: Strengthen your core to maintain posture and reduce injury risk during long runs.
• Upper Body Integration: Enhance overall balance and efficiency with functional upper-body exercises.

3. Mobility and Flexibility Work

• Dynamic Warm-Ups: Prepare your body for each run with mobility drills that reduce stiffness and improve range of motion.
• Stretching Routines: Promote flexibility and reduce the risk of injury with structured pre- and post-run stretches.
• Active Recovery Days: Incorporate light exercises and yoga-inspired movements to improve recovery and maintain joint health.

4. Running Technique and Form Drills

• Stride Optimisation: Work on cadence, stride length, and efficiency to run faster with less effort.
• Foot Strike and Arm Swing: Refine mechanics to minimise energy wastage and reduce impact-related injuries.
• Plyometric Training: Improve explosiveness and power with running-specific jump drills.

5. Endurance and Race-Specific Preparation

• Pacing Strategies: Learn how to pace yourself for consistent energy output throughout the race.
• Race-Day Simulation Runs: Practice fueling and pacing strategies in training to prepare for race conditions.
• Mental Conditioning: Build mental toughness with visualisation techniques and strategies to stay focused during challenging sections of the race.

6. Nutrition and Hydration Guidance

• Fueling Strategies: Learn how to manage carbohydrate intake for sustained energy during training and racing.
• Hydration Protocols: Understand the importance of electrolyte balance and hydration for optimal performance.
• Pre-Race and Recovery Tips: Optimise your nutrition before, during, and after runs to enhance performance and recovery.

7. Performance Monitoring and Tracking

• Weekly Progress Checks: Assess mileage, pace, and recovery to ensure you're on track to meet your goals.
• Custom Adjustments: Tailor your plan based on performance metrics and feedback.
• Goal Setting: Set realistic milestones and track your progress toward achieving them.

8. Comprehensive Support and Resources

• Video Tutorials: Access step-by-step guidance for strength exercises, stretches, and running drills.
• Expert Advice: Receive personalised tips and adjustments from experienced coaches.
• Community Access: Connect with other runners for motivation and support throughout your journey.

The Half Marathon Program is perfect for runners of all experience levels who want to maximise their potential and run their best half marathon yet. Whether you're chasing a personal best or simply want to cross the finish line confidently, this program offers everything you need for success.

The Marathon Program is a 16-week, periodised training plan designed to help runners of all levels prepare for the physical and mental demands of marathon running. Here’s what’s included:

1. Comprehensive Weekly Training Plan

• 5 Running Sessions Per Week:
  • Recovery Runs: Low-intensity runs to aid recovery, reduce fatigue, and enhance adaptation.
  • Interval Training: Focused sessions to improve speed, aerobic capacity, and running efficiency.
  • Effort-Based Runs: Tempo runs and race-pace efforts to build endurance and improve lactate threshold.
  • Hill Workouts: Develop leg strength, running power, and resilience on varying terrain.
  • Long Runs: Gradual increases in distance to simulate race conditions and build physical and mental stamina.
• 2 Strength Training Sessions Per Week:
  • Targeted gym sessions to build full-body strength, improve running efficiency, and prevent injuries.

2. Tailored Progression

• Workouts are designed to progress in intensity and duration, aligned with your current fitness level and goals.
• Gradual overload ensures consistent improvement while reducing the risk of burnout or overtraining.

3. Endurance and Stamina Development

• Long-distance runs that prepare your body to sustain effort for the marathon’s 42.2km distance.
• Aerobic and anaerobic workouts to enhance overall endurance and maintain a steady pace.

4. Injury Prevention and Recovery Focus

• Mobility exercises and functional movements to strengthen key muscle groups and support running mechanics.
• Active recovery strategies and foam rolling exercises to keep you injury-free throughout the program.

5. Performance Analytics and Tracking Tools

• Interactive app integration for tracking your runs, logging workout details, and analysing your performance.
• Metrics such as distance, pace, and progression to keep you motivated and on track.

6. Nutrition and Hydration Guidance

• Tips for fueling your body during training and race day, including carbohydrate-loading strategies and hydration plans.
• Information on recovery nutrition to optimise adaptation and muscle repair.

7. Race Day Strategy

• Tapering guidance to ensure you arrive at the start line fresh and prepared.
• Pacing plans customised to your fitness level and marathon goal.
• Mental preparation tips to keep you focused and confident during the race.

8. Ongoing Coaching Support

• Access to expert advice to address your training questions and adapt your plan as needed.
• Motivational resources and a supportive community to keep you accountable and inspired.

Whether you're aiming to complete your first marathon or set a new personal best, this program provides everything you need to prepare confidently, train smart, and achieve your goals on race day!

The Speed Program is designed to help athletes improve their top-end speed, acceleration, and overall running efficiency. It incorporates science-based techniques and progressive training to build explosive power, refine mechanics, and optimise your ability to generate speed on any surface.

1. Sprint Mechanics Development

• Posture and Alignment Training: Improve your running posture to maximise efficiency and reduce wasted energy.
• Stride Optimisation: Focus on stride length and frequency to develop a balanced and powerful running pattern.
• Arm Drive Efficiency: Learn how to use your arm swing to drive your momentum and increase speed.

2. Acceleration Training

• Explosive Start Drills: Master your takeoff with exercises designed to improve reaction time and initial burst.

3. Strength and Power Training

• Lower Body Explosiveness: Exercises like plyometrics, sled pushes, and resisted sprints to generate maximum power.
• Posterior Chain Focus: Build strength in key muscles like hamstrings and glutes to support faster and safer sprints.
• Core Stability: Strengthen your core to stabilise your body during high-speed movements.

4. Plyometrics and Reactive Power

• High-Intensity Jump Training: Develop reactive strength for explosive strides.
• Bounding and Hopping Drills: Improve your ability to generate force quickly and efficiently.
• Ground Contact Minimisation: Train to reduce ground contact time for faster, more dynamic movement.

5. Running-Specific Mobility and Flexibility

• Dynamic Warm-Ups: Prepare your body with drills that activate muscles and improve range of motion.
• Joint Mobility: Enhance hip and ankle mobility for smoother, more powerful strides.
• Active Recovery Techniques: Stretching and mobility routines to prevent tightness and maintain peak performance.

6. Sprint-Specific Conditioning

• Speed Endurance Workouts: Develop the ability to sustain high speeds for longer durations.
• Interval Training: Alternate between bursts of speed and recovery to boost anaerobic capacity.
• Progressive Workloads: Gradual increases in intensity and volume to ensure continuous improvement without overtraining.

7. Performance Testing and Feedback

• Baseline Speed Assessments: Measure your starting speed to track progress throughout the program.
• Video Analysis: Get feedback on your running mechanics to identify areas for improvement.
• Progressive Benchmarks: Regular testing to celebrate milestones and refine your training.

8. Professionally-Designed Training Plan

• Tailored Workouts: Tailored sessions designed to align with your current fitness level and speed goals.
• Weekly Schedule: A structured plan with 3 days of targeted speed training and 2 days of targeted strength training each week.
• Recovery Days: Strategically placed rest and recovery sessions to promote adaptation and minimise fatigue.

9. Access to Expert Coaching

• Interactive Support: Submit videos and receive detailed feedback on technique and performance.
• On-Demand Guidance: Ask questions and gain insights from expert coaches to stay motivated and focused.

This program is perfect for athletes of all levels looking to unleash their speed potential and dominate in competition. Whether you’re a sprinter, field athlete, or simply want to run faster, this program will help you achieve your goals.

The Agility Program is designed to improve quickness, reaction time, and multi-directional movement. Tailored for athletes who need to pivot, change direction, and maintain control during high-speed play, this program focuses on building explosive power, coordination, and efficiency.

1. Agility Mechanics and Technique

• Change of Direction Training: Learn proper foot placement, body alignment, and weight distribution to pivot quickly and safely.
• Reaction Drills: Improve your ability to respond to unpredictable stimuli, enhancing game-time decision-making.
• Balance and Coordination: Develop precise control of your body for smooth transitions and efficient movement patterns.

2. Multi-Directional Speed Development

• Lateral Movements: Improve your side-to-side speed with shuffle drills, lateral bounds, and cone-based exercises.
• Diagonal and Rotational Movements: Incorporate drills that mimic real-world sports scenarios requiring complex movement.
• Backward Running: Build confidence and control when moving in reverse or retreating during gameplay.

3. Strength and Power for Agility

• Explosive Lower Body Training: Focus on plyometric exercises, such as box jumps and depth jumps, to improve ground reaction force.
• Single-Leg Stability: Strengthen each leg independently to enhance balance and prevent injuries during directional changes.
• Core Power: Integrate rotational and anti-rotational exercises to stabilise your torso and improve overall control.

4. Quickness and Footwork Drills

• Ladder Drills: Develop fast and precise footwork using agility ladders to improve rhythm and timing.
• Cone Drills: Practice zig-zag and figure-eight patterns to master acceleration and deceleration in tight spaces.
• Sprint Starts: Train short bursts of explosive movement to excel in quick takeoff situations.

5. Jumping and Landing Mechanics

• Controlled Landings: Learn how to absorb impact safely to prevent injury during jumps and directional changes.
• Vertical and Horizontal Jump Training: Improve explosive power for upward and forward movement.
• Reactive Jumps: Combine speed and power to enhance reactive strength and agility.

6. Mobility and Flexibility Training

• Dynamic Warm-Ups: Use sport-specific warm-ups to prepare muscles and joints for high-speed movements.
• Joint Mobility Focus: Enhance ankle, hip, and knee mobility to support efficient directional changes.
• Active Recovery: Incorporate flexibility exercises to maintain range of motion and prevent stiffness.

7. Decision-Making Under Pressure

• Cognitive Agility Drills: Combine physical agility with quick decision-making to mimic real-game scenarios.
• Unpredictable Stimuli: Use reaction balls, partner cues, and visual signals to develop split-second reactions.
• Game-Specific Simulations: Practice drills tailored to the specific demands of your sport.

8. Progressive Training Plan

• Structured Sessions: A clear weekly plan featuring 3 agility sessions and 2 strength training sessions to maximise your ability to effectively and safely change direction quickly.
• Intensity Scaling: Adjust the difficulty of exercises as your agility improves to ensure consistent progress.
• Recovery Days: Integrated rest periods to support adaptation and reduce fatigue.

9. Performance Tracking and Feedback

• Baseline Agility Testing: Assess your starting level with timed and measured drills.
• Video Analysis: Receive feedback on your movement patterns to refine your technique.
• Progress Benchmarks: Regular evaluations to monitor and celebrate improvements.

10. Access to Coaching Expertise

• Interactive Support: Share your progress with expert coaches and receive actionable feedback.
• Custom Adjustments: Modify your program as needed to align with your specific goals and athletic demands.

The Agility Program is ideal for athletes who want to sharpen their on-field performance, react faster, and dominate in their sport. Whether you’re playing football, basketball, soccer, or any sport requiring quick turns and precise movement, this program equips you with the tools to excel.

The Knee Rehab Program is a 4-week introductory program designed specifically for runners and athletes recovering from knee pain or injury. The program focuses on rebuilding strength, improving mobility, and addressing imbalances to support a pain-free return to running and activity.

1. Tailored Rehabilitation Plan

• Progressive Exercises: Start with low-impact exercises and gradually progress to more challenging movements as your strength and mobility improve.
• Personalised Intensity: Workouts are scaled to your current ability, ensuring safe and effective recovery.

2. Strength and Stability Training

• Lower Body Strengthening: Target key muscle groups such as the quadriceps, hamstrings, glutes, and calves to provide better support for your knee.
• Joint Stability Work: Build the stability needed to prevent future injuries and improve running mechanics.
• Core Integration: Strengthen your core for better alignment and balance, reducing stress on the knees.

3. Mobility and Flexibility Focus

• Dynamic Mobility Routines: Improve knee range of motion and reduce stiffness.
• Targeted Exercises: Focus on strengthening muscles at their full range of motion to improve joint stability and resilience.
• Injury Prevention: Build strength in often-neglected ranges to reduce vulnerability to future injuries.

4. Movement Pattern Retraining

• Functional Movements: Relearn proper movement mechanics, including squatting, lunging, and stepping, to prevent compensations and protect the knee.
• Biomechanical Adjustments: Correct running form and other activity-specific movements to improve efficiency and reduce strain.

5. Plyometric and Loading Progressions

• Low-Impact Plyometrics: Gradual reintroduction of controlled jumping and landing exercises to rebuild confidence and power.
• Load Management: Controlled weight-bearing exercises to prepare your knee for increased activity and running impact.

6. Education and Injury Prevention

• Understanding Your Injury: Learn the underlying causes of your knee pain or injury and how to prevent recurrence.
• Recovery Strategies: Implement strategies such as active rest, hydration, and nutrition to optimise healing.

7. Weekly Training Plan

• 4 Days Per Week:
  • Strength training, mobility work, and recovery exercises tailored to your rehabilitation journey.
  • Rest and recovery days incorporated to allow for proper healing and adaptation.

8. Progress Tracking and Support

• Interactive App Access: Log your exercises, track your progress, and adjust your workouts as you improve.
• Coaching Support: Receive guidance from expert coaches to ensure you’re performing exercises correctly and making consistent progress.

This program is the perfect foundation for runners and athletes looking to rebuild knee strength, regain confidence, and return to their sport pain-free.

The Shoulder Rehab Program is meticulously designed for athletes and individuals recovering from shoulder injuries, addressing pain, mobility, stability, and strength. The program uses progressive, science-backed protocols to ensure safe and effective recovery while enhancing shoulder function for long-term resilience.

1. Comprehensive Shoulder Assessment

• Movement Screening: Identify limitations, imbalances, and compensations in shoulder range of motion.
• Posture Analysis: Evaluate shoulder alignment and its impact on mechanics and pain.
• Baseline Strength Testing: Measure starting strength levels to guide individualised programming.

2. Mobility Restoration and Pain Management

• Targeted Stretching: Regain range of motion with dynamic and static stretches for the chest, shoulders, and upper back.
• Joint Mobilisations: Improve scapular and glenohumeral joint mobility using gentle mobilisation techniques.
• Pain Reduction Techniques: Integrate isometric holds and low-load exercises to alleviate discomfort while rebuilding capacity.

3. End-Range Strengthening

• Rotator Cuff Activation: Strengthen stabilising muscles of the shoulder using resistance bands and light weights.
• End-Range Stability Work: Build strength at the extremes of your range of motion to protect against future injury.
• Eccentric Strength Training: Focus on controlled, slow lowering movements to improve tendon strength and resilience.

4. Scapular Stability and Control

• Scapular Retraction Drills: Strengthen the upper back to enhance shoulder blade positioning and movement.
• Serratus Anterior Activation: Focus on exercises like wall slides and push-up variations to support the scapula.
• Proprioception Training: Develop awareness of shoulder blade movement for better coordination and control.

5. Core and Upper Body Integration

• Core Stability Exercises: Strengthen your core to create a solid foundation for shoulder movement.
• Kinetic Chain Focus: Incorporate exercises that engage the entire upper body for functional movement patterns.
• Anti-Rotation Strength: Use bands and cables to challenge shoulder stability during dynamic movements.

6. Progressive Strength Development

• Gradual Load Progression: Build strength through carefully scaled exercises like shoulder presses and rows.
• Functional Strength Training: Reintroduce sport-specific or work-related movements to prepare for real-life demands.
• Unilateral Training: Focus on one side at a time to correct imbalances and ensure symmetrical strength.

7. Plyometric and Dynamic Control

• Reactive Shoulder Work: Introduce plyometric drills like medicine ball throws to rebuild explosive power.
• Dynamic Stability Drills: Use tools like stability balls and sliders to challenge the shoulder under various conditions.
• Return-to-Play Progressions: Gradually integrate sport-specific drills to ensure readiness for competitive performance.

8. Recovery and Maintenance Practices

• Soft Tissue Work: Use foam rollers, massage balls, and other tools to release tight muscles and fascia.
• Active Recovery Days: Incorporate light exercises and mobility drills to promote recovery between sessions.
• Post-Rehab Maintenance: Develop a long-term routine to keep your shoulders strong and injury-free.

9. Tailored Programming and Expert Guidance

• Individualised Plans: Adapt exercises to your specific injury, pain levels, and recovery goals.
• Weekly Progress Checks: Monitor your recovery and adjust your program as needed.
• Expert Support: Access coaching advice and video demonstrations to ensure proper form and execution.

10. Performance Tracking

• Mobility Metrics: Regular assessments to measure improvements in range of motion.
• Strength Benchmarks: Track your progress in key lifts and movements.
• Pain-Free Functionality: Monitor your ability to perform daily and athletic tasks without discomfort.

The Shoulder Rehab Program is ideal for athletes, fitness enthusiasts, and anyone looking to recover from shoulder injuries while building strength and resilience. Whether you're recovering from a rotator cuff tear, impingement, or instability, this program provides the structured pathway to restore function and prevent future setbacks.