For Team Sport Athletes Ready to Break the Game Open

The 12-week Speed for the Field Program is built for team sport athletes who want to develop true, game-breaking speed. Grounded in proven athletic development principles, this program focuses on building the strength and sprinting ability that separates good players from great ones.

Each week includes:

- 2 Strength Sessions: Focused on anterior and posterior chain development to build explosive, balanced power. 

- 2 Speed Sessions: Targeted acceleration and top-end speed work to maximise quickness, breakaway ability, and on-field dominance.

This program is designed to systematically develop the strength, power, and raw speed needed to change the game—whether you're chasing down an opponent, breaking a tackle, or bursting into space. Built on traditional strength and speed foundations that have stood the test of time, this is your blueprint for next-level athletic performance.

For Beginners Ready to Start Strong and Build for Life

My 16-week Couch to 5K Program is designed for those beginning their running journey or returning after time away. Following a proven, steady progression, this program combines walk/run sessions, strength training, and swimming to build your fitness safely and effectively—without overwhelming your body.

Each week includes:

- 2 Walk/Run Sessions: Gently develop cardiovascular fitness and running confidence. 

- 2 Strength Sessions: Build essential muscle support to prevent injuries. 

- 2 Swimming Sessions: Boost endurance while reducing impact on joints.

With a strong foundation laid the right way—honouring how great athletes have always built themselves—you’ll finish this program running 5km continuously and ready for bigger challenges ahead. Whether you're starting for the first time or making a comeback, this is the perfect first step toward a lifetime of running.

For Runners Ready to Set a New 10K Personal Best

My 12-week 10K Race Program is designed for runners who are serious about running their fastest 10km yet. Built on the timeless principles of intelligent training, this program strikes the perfect balance between speed, endurance, and strength.

Each week is carefully structured for maximum results:

- Monday – Easy Run: Recover, rebuild, and prepare. 

- Tuesday – Intervals: Sharpen top-end speed and running economy. 

- Wednesday – Strength Training: Build the durability needed to train and race harder. 

- Thursday – Tempo Run: Develop the stamina to hold strong, fast paces. 

- Friday – Strength Training: Maintain resilience and support performance. 

- Saturday – Hills: Improve strength, form, and power. 

- Sunday – Long Run: Extend endurance and support race-day strength.

This program is about more than just finishing—it’s about racing with confidence, speed, and strength. Backed by proven methods and a respect for how champions have always prepared, it’s your path to a new 10K personal best.

 For Runners Ready to Chase Their Fastest Half Marathon Yet

My 12-week Half Marathon Race Program is built for runners already running around 30km per week who are ready to take their training to the next level. With a structured, proven approach that respects the traditions of great endurance preparation, this program will sharpen your speed, build your strength, and develop the stamina needed to race your best.

Each week follows a purposeful schedule:

- Monday – Easy Run: Recover, rebuild, and prepare. 

- Tuesday – Intervals: Build speed, strength, and efficiency. 

- Wednesday – Strength Training: Develop resilience and power. 

- Thursday – Efforts: Practice race-like intensity and mental toughness. 

- Friday – Strength Training: Continue building a strong, injury-resistant body. 

- Saturday – Hills: Boost running power, form, and durability. 

- Sunday – Long Run: Extend endurance and build confidence for race day.

This program is designed to help you not just complete a half marathon—but race it with strength, speed, and pride. Built on principles that have stood the test of time, it’s your pathway to running your fastest half marathon yet.

For Committed Runners Preparing to Step Up to the Full Marathon

This 12-week Marathon Building Program is designed for runners who are currently running around 40km per week and are ready to take the next step toward marathon success. With a progressive and structured approach, this program will safely increase your weekly mileage to 70km per week, laying a rock-solid foundation for marathon-specific preparation.

Each week includes a strategic mix of sessions to build aerobic endurance, improve running economy, and develop strength and resilience:

- Monday – Easy Run: Promote recovery and aerobic development. 

- Tuesday – Tempo Run: Boost your lactate threshold and mental toughness. 

- Wednesday – Strength Training: Build durability and reduce injury risk. 

- Thursday – Intervals: Increase speed and running efficiency. 

- Friday – Strength Training: Reinforce athletic movement patterns. 

- Saturday – Hill Repeats: Enhance power, form, and strength under fatigue. 

- Sunday – Long Run: Extend your endurance and mental stamina.

This program is ideal to begin 9 to 6 months before your marathon race. Upon completion, you'll be fully prepared to transition into the Marathon Base Program (6–3 months out) and then into the Marathon Race Program (final 3 months), giving you the best possible chance of running your strongest marathon yet.

If you're serious about your running and committed to long-term performance, this is the essential stepping stone between recreational distance running and serious marathon preparation.

For Runners Building Toward Peak Marathon Readiness

The Marathon Base Program is the second stage in your marathon journey, designed to be completed 6 to 3 months out from your race. This 12-week program builds upon the work completed in the Marathon Building Program, maintaining higher mileage (typically 70–80km per week) while introducing more marathon-specific workouts.

Each week is carefully structured to develop your aerobic base, dial in race pace familiarity, and strengthen the body and mind for the training ahead. Expect:

- Continued easy and long runs to build aerobic efficiency 

- Progressive tempos and marathon-pace efforts for pace control 

- Targeted interval sessions for aerobic power and speed endurance 

- Strength training to maintain tissue tolerance and reduce injury risk 

- Hill work and fatigue-based sessions to mimic late-race conditions

By the end of this program, you'll be well-prepared to enter the final and most specific phase of your training: the Marathon Race Program. The goal here is not just to run a marathon—but to run it well, with strength, control, and confidence.

For Runners Ready to Peak and Perform on Race Day

The final 12 weeks. This is where it all comes together.

The Marathon Race Program is designed for runners who have completed the Building and Base phases and are now 3 months out from race day. This program focuses on sharpening race-specific fitness, rehearsing race pace, and tapering correctly so you can toe the start line physically primed and mentally prepared.

Weekly mileage continues to build gradually over the first 6 weeks—from approximately 70km to a peak of around 95km—before tapering in the final 6 weeks to ensure optimal race-day freshness. During this phase, the emphasis shifts toward specificity, precision, and execution:

•  Long runs with marathon pace segments
•  Goal-paced tempos and intervals for pacing discipline
•  Simulation sessions that mimic race fatigue
•  Race week tapering to allow for optimal recovery and sharpness
•  Final strength sessions to maintain resilience without fatigue

By the end of this program, you won’t just be marathon-ready—you’ll be race-ready. With your training layered in a traditional and proven progression, you’ll be fully prepared to give your best on the day that matters most.

For Runners Determined to Return Stronger Than Ever

My Knee Rehab: 4-Phase Program is a comprehensive, high-performance rehabilitation system built specifically for runners recovering from knee pain or injury. Rooted in proven methods and a deep respect for how the body should move, this evidence-based program systematically rebuilds your strength, mobility, and running mechanics to support a full, lasting recovery.

Across 16 weeks, you’ll progress through four purposeful phases:

- Phase 1 (Weeks 1–2): Acute Pain Management & Activation – Regain comfort, activate key muscles, and lay a strong foundation. 

- Phase 2 (Weeks 3–6): Strength & Movement Re-Education – Restore proper movement patterns and build resilient strength. 

- Phase 3 (Weeks 7–10): Running-Specific Strength & Plyometrics – Prepare your body for the unique demands of running. 

- Phase 4 (Weeks 11–16): Return to Full Running & Performance – Safely transition back to full training with confidence and precision.

This is not a quick fix—it’s a deliberate, structured path to pain-free running and a stronger, more resilient athlete. With a clear plan and the right work, you’ll not only recover—you’ll come back better than ever.