Fitness & Movement
Running, strength and everyday movement, built around the days you can actually train.
The plans
-
Running Race Countdown
You get a day-by-day running plan for one race on the date you choose. Each week mixes easy runs, harder sessions, a long run and rest, and eases off before race day. It suits you if you have a race booked and a finish time in mind.
-
Move More Every Day
This plan helps you add regular movement to daily life or work toward a clear activity goal. You follow one daily movement or recovery task, with easier options and gradual weekly changes based on your time, ability, and preferences. It suits people who want a routine that can recover from missed days.
-
Strength Foundations
Build strength with workouts that match your experience, goal, schedule, and equipment. You follow clear strength sessions and recovery days, then add small amounts of work as you are ready. It suits home, gym, and limited-equipment training.
-
Fuel Your Training
This plan gives you daily meal and snack ideas that fit your training, recovery needs, and goal. You follow a repeatable weekly food pattern and adjust timing, portions, and preparation for training days, rest days, and busy days. It suits people who want practical food guidance alongside regular training.
-
Sport Event Preparation
This plan prepares you for a race or other sport event using its date, demands, and your starting point. You follow daily sessions and weekly progress, with key work, easier days, a taper, and recovery after the event. It suits running, cycling, swimming, triathlon, trail, and similar events.
-
Start Running
This plan helps you build from your current walking and jogging ability to a continuous 5K or 10K at an easy effort. You follow daily instructions that pair exact run/walk intervals with recovery days, then extend your jog time and longer easy session in gradual steps.