Individual Athlete

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200+

School Athletes

(across rugby, cricket, hockey, netball and football)

12+

Individual Athletes

(swimmers, triathletes, badminton and tennis players)

8+

Teams

(netball, rugby, football and hockey)

*currently preparing Netball NI for the Commonwealth and World Cup qualifying test matches.

10K Training Plan

This 12-week programme designed to fully prepare an athlete for a 10km road race and will be broken down into 3, 4-week phases. The training will consist of both running and lifting components which will support the athlete in the development of strength, power and endurance, reducing the risk of injury.

Half Marathon Training Plan

Run a Half Marathon in 12 weeks.

This programme will prepare a seasoned runner for their first half marathon or could be purchased as an addition to their own training, which will focus on the addition of strength training. Adding strength training into a running programme will increase not only strength but also power and endurance, which will decrease the risk of injury.

This programme will consist of the required running progressions for half marathon training but will also include:

Strength training: this will include basic compound lifts as well as accessory movements.

Cross Training: This involves a mixture of training methods including running, HIIT, endurance work etc.

To continue on to full marathon start from phase 4 of plan.

Full Marathon Training Plan

This is a 20-week (split into 4-week training blocks) programme that will prepare a seasoned runner for a full marathon or could be purchased as an add on to their own training, which will focus on the addition of strength training. Adding strength training to a running programme will increase strength, power and endurance which will decrease the risk of injury.

This programme will consist of the required running progressions for half marathon training as well as:

Strength training: this will include basic compound lifts as well as accessory movements.

Cross Training: This involves a mixture of training methods including running, HIIT, endurance work etc.

All programmes will peak at beginning of race.

The Olympic Lifting for Beginners programme is delivered over 12 weeks and has been developed as an introduction to the Olympic Lifts and their variations (Clean and Jerk, Snatch) This is an excellent core programme to as there is a huge level of crossover into other sports and having a sound foundation in Olympic lifts will support the development of a wide range of skills and training methods. This programme not only works to build strength but also supports in the progression of power and speed inside the gym. This programme is designed for those who can already perform the core Olympic lifts and are looking to prepare for competition or to improve their 1 rep max.

12 weeks

Full Ironman Programme (12 week)

The goal of this plan is to prepare you to succeed in an IRONMAN event: 3.8km swim, 180km bike & 42.2km run. We will train in three phases to build your aerobic development, sharpen your top end speed and perform race-specific workouts that will have you ready to succeed on race day. Before you purchase with this plan, you must be able to comfortably swim 3km, bike 50km and run 15km.

70.3 Half Ironman Programme (12 weeks)

The goal of this plan is to prepare you to succeed in an IRONMAN 70.3 event: 1.9km swim, 90km bike & 21.1km run. We will train in three phases to build your aerobic development, sharpen your top end speed and perform race-specific workouts that will have you ready to succeed on race day. Before you purchase with this plan, you must be able to comfortably swim 1.5km, ride 40km and run 10km.

Olympic Triathlon Programme (12 weeks)

The goal of this plan is to prepare you to succeed in a short course triathlon event: 1.5km swim, 40km bike & 10km run. We will train in three phases to build your aerobic development, sharpen your top end speed and perform race-specific workouts that will have you ready to succeed on race day.

Distance Running Plans

10K Training
Half Marathon Training
Full Marathon Training

Olympic Lifting

Olympic Lifting

Elite Plans

Full Ironman Programme
70.3 Half Ironman Programme
Olympic Triathlon Programme