Week 1

Start your plan

Familiarise yourself with coaching sessions and start your training journey.

Week 2

Adapt to the plan

Learn how to train more effectively and reduce the risk of injury.

week 3

Build on a good start

You've learned how to train, so it's now time to start your running programme.

Week 4

Assess & Progress

Complete your first assessment and maintain your training progression.

Week 5

Maintain training routine

Maintain your training progression and build confidence as you approach the mid-point of the training plan.

week 6

Mid Plan Week

You are now conditioned and the intensity of the benchmark sessions will increase.

week 7

A new focus

You are getting fitter but it's now time to return and learn technique for passing your assessments.

week 8

Standards check

You have the base level fitness, confidence and technique to perform. Conduct a second trial assessment.

week 9

Sustain the effort

The strength sessions will increase in intensity in this last 4-week block of training.

week 10

Running Focus

The plan this week includes multiple types of running session to improve technique and endurance.

week 11

Maximum effort

This is a maximal effort training week that will ensure you're ready for your assessments.

week 12

Assessment Week

Conduct progressive build up training and then attempt all of the physical assessments. You will be ready!