The Performance Guarantee
Not Sure Where To Start?
You can book a FREE 1-1 athlete consult with Coach Matt. He will answer all of your questions and help you create an action plan that bests suits your goals.
More Running Programs
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New To Running 1: Go from the 0 to 5K
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New To Running 2: How To Build A Strong Running Foundation
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New To Running 3: How to build speed and efficiency
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✅ You have have completed New to Running 1 & 2
✅ You’re already comfortable running 10km and want to introduce structured speed work
✅ You want a structured plan that includes intervals, tempo runs, and pacing drills.
❌ You haven’t completed New to Running 1 & 2 or aren’t comfortable running 10km yet.
❌ You’re an advanced runner already following a structured speed or race-specific plan.
4 runs per week
🏃 Longer Steady Runs – Increases endurance while reinforcing aerobic strength.
🏃 Threshold & Speed Workouts – Introduces structured intensity to improve running efficiency.
🏃 Race-Pace Efforts – Helps develop the ability to sustain a faster pace over longer distances.
🏃 Recovery Runs – Easy runs to promote recovery and maintain mileage without excessive fatigue.
Here’s how we make speed work manageable:
✅ Effort-Based Pacing – You’ll learn how to run at the right intensity and stay relaxed.
✅ Smart Progression – Workouts get tougher over time. This helps you get better while maintaining energy balance
✅ Built-In Recovery Runs – Easy sessions help your body adjust and keep training sustainable.
It's normal to struggle with speed. But with a good plan, you can get faster, feel stronger, and train smarter without guessing.
i just ran 10km in under an hour, Are you KIDDING! i never thought that would be possible for me.
Ive never done "Speed work" before and i was quite anxious about it. By the end of this program they became my favourite session!
