Our Services
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Focus: Gradual progression from a sedentary lifestyle to running a 5K.
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Training Elements: Walk/run intervals, building endurance, and basic running techniques.
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Duration: Typically 8-12 weeks for beginners.
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Focus: Improving speed and stamina for a 5K race.
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Training Elements: Interval training, tempo runs, and race-specific pacing.
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Duration: 6-10 weeks, depending on the runner's experience level.
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Focus: Increasing distance and building endurance for a 10K race.
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Training Elements: Longer runs, hill training, and a mix of speed workouts.
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Duration: 8-12 weeks, considering the runner's baseline fitness.
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Focus: Preparing for the challenges of a half marathon, emphasizing both speed and endurance.
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Training Elements: Long runs, tempo runs, interval training, and race-specific simulations.
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Duration: 12-16 weeks, with a solid running base.
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Focus: Comprehensive preparation for the physical and mental demands of a full marathon.
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Training Elements: Higher weekly mileage, long runs, interval training, and specific marathon pace work.
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Duration: 16-20 weeks, tailored to the individual's experience and fitness level.
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Focus: Extreme endurance and mental resilience for races longer than a marathon.
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Training Elements: Ultra-specific long runs, back-to-back long runs, varied terrain training, and mental toughness workouts.
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Duration: 20+ weeks, highly individualized based on the specific ultra distance and the runner's experience.
[ What Our Programs Include ]
Structured Program
You have to plan to get results. Our programs start with race planning and periodization before creating a custom program with daily sessions.
Heart Rate and Pace
Our programs follow scientific training principles and make use of heart rate and pace to make sure that you achieve your desired training effect.
Group Training
Join one of our group sessions in Cape Town for all your speed and tempo sessions. If you can't attend a group session your relevant speed session along with training zones will be included in your program.
Training Feedback
Our programs are personal and we will be in constant contact to help guide you towards your goals. Your training is constantly analyzed, feedback given and programs updated as necessary.
[ Train with Science and Technology]
Daily training sessions on your phone
Heart rate or pace guidelines for every session
Details of interval and tempo sessions
Race planning and periodization
Automatically download completed training to the app
Detailed feedback on each session
Time in training zones, pace, elevation, and splits
Access to group speed sessions
Injury prevention and management
Coaching feedback within the app
