OFF-SEASON TRAINING STARTS NOW!

Whether you’re finishing your first race or your fifteenth, our program will help runners of all levels make meaningful progress.

A GREAT OPPORTUNITY FOR NEW RUNNERS

We’re excited to welcome new runners to a safe, supportive environment. Our coaches know starting out can feel daunting, and we’re here to guide you every step of the way. Expect individualized attention, goal-oriented plans, and the support of a motivated community.

KEY FOCUS AREAS FOR BEGINNERS

•Confidence & Comfort: Gradually build endurance and running efficiency.

•Technique & Mechanics: Improve form, breath control, and plyometric skills.

•Injury Prevention: Practice pre-run, post-run, and accessory work to stay healthy.

WHAT TO EXPECT FOR EXPERIENCED RUNNERS

If you want an edge in your next race, we’ll help you push beyond your limits. You can look forward to:

•Speed & Power: Interval sessions to boost maximal sprint speed and refine 5K/10K paces.

•Strength & Hypertrophy: Three-week strength blocks to drive top-end power.

•Cross-Training Variety: Workouts inspired by Hyrox and CrossFit for well-rounded aerobic gains.

OFF-SEASON STRUCTURE AND PROGRAMMING

After a one-week deload, we’ll begin an eight-week cycle focusing on:

1.Varied Runs: Threshold, tempo, hill, easy, and long runs.

2.Strength Blocks: Main lifts for neurological gains, plus assistance work for explosiveness.

3.Lateral & Core Work: Improves stability and reduces injury risk.

4.Prehab & Rehab: Target knee, hip, and low back health to keep you strong and pain-free.

WHY THIS PROGRAM WORKS FOR EVERYONE

•Beginners: Develop confidence, learn proper technique, and benefit from our supportive community.

•Intermediate & Advanced: Hone speed, strength, and race performance for better results.

•Inclusive Community: Speak with Coaches Ben, Marlene, Adrian, or Training Hall staff for guidance or program adjustments.

We look forward to meeting all the new runners and continuing with our returning athletes. This off-season is your chance to reset, rebuild, and come back stronger. Feel free to reach out with any questions or concerns. Let’s keep pushing forward—together!

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