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THE REPS.
One week at a time. Get stronger, run smarter and chase the next personal best.
Find your rhythm.
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Your week
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Building consistency
Rule: controlled efforts, repeatable splits, good technique. Warm up and cool down. If racing that week, replace the track workout.
Rest days are part of training. Your weekly check-offs are stored on this device only.
Train smart.
Before each run
Easy runs: start gently. Track or race days: do a full 12–15 minute warm-up.
- 8 minutes easy jog
- Leg swings: 10 each way per leg
- Walking lunges: 6 per leg
- High knees: 2 × 15m
- 2–3 gradual 60m strides
After running: Cool down
Walk or jog gently for 3–5 minutes. Stretch only if it feels comfortable. Do not stretch into pain.
- Calf stretch, straight knee: 20–30 sec each
- Calf stretch, bent knee: 20–30 sec each
- Standing quad stretch: 20–30 sec each
- Gentle hamstring stretch: 20–30 sec each
- Hip flexor stretch: 20–30 sec each
Stretching is for comfort and mobility, not a guarantee against injury.
20-minute strength
Once a week to start. Controlled movements, good form. Ask a coach for technique help.
- Split squats: 2 × 8 each leg
- Calf raises: 2 × 10 each leg
- Glute bridges: 2 × 12
- Step-ups: 2 × 8 each leg
- Side plank: 2 × 20–30 sec per side
- Single-leg balance: 2 × 30 sec each
How hard is hard?
Easy run: 3–4 out of 10
You can talk in full sentences. This is where endurance grows. Slower is fine.
Controlled intervals: 6–7 out of 10
Breathing harder, but each rep should look and feel similar. Don't sprint the final one.
Strides: quick, relaxed, short
Gradually accelerate to a fast but smooth pace; walk back and recover fully.
What if something hurts?
Stop if pain changes your running, becomes sharp or persists. Let a parent or coach know. Persistent Achilles, shin or knee pain needs professional assessment.
Eat. Run. Recover.
You're growing and training. Eat enough; don't count calories or try to lose weight to get faster.
Eat breakfast
Porridge with milk and banana, or eggs on toast plus fruit.
SCHOOL LUNCHPack proper fuel
Chicken or tofu and rice, a substantial sandwich, or pasta, plus fruit and vegetables.
BEFORE TRAININGTop up 30–90 min before
Banana, toast, cereal or yoghurt. Adjust timing to what your stomach tolerates.
AFTER TRAININGRefuel
Milk and a sandwich, yoghurt with fruit and cereal, or a normal meal with carbohydrates and protein.
The simple rules
- Eat regular meals and snacks. Don't skip meals.
- Carbs are running fuel: rice, pasta, potatoes, oats, bread and fruit.
- Include protein through the day for growth and recovery.
- Drink water regularly, especially in Brisbane heat.
- Sleep approximately 8–10 hours each night.
- Most sessions don't need gels, powders or energy drinks.
Beat your old self.
Estimated until you record a verified time.
These are even-pace race splits, not prescribed workout times.
Record a 1500m
Use a race or supervised time trial. Your best verified result becomes your PB.
Milestone ladder
Set up your training
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About your data
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