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A one off payment of £30


This guide has been created to give you 4 weeks of structured training tailored to starting or improving your running fitness. 

 

Whether you're new to exercise or someone who has been exercising for years, I'm confident that you will learn something from this guide and experience the benefits of structured and consistent training. 

 

  • 2 x strength workouts to complete weekly for the 4 weeks

  • Links to video demonstrations of each of the exercises - hosted on YouTube. 

  • 1 x warm up / activation routine to complete before running

  • A 4 week running plan (there are five versions to choose from within the document - you can pick the one most suited to your current fitness levels. 

  • A brief overview of nutrition including 4 of my favourite recipes. 

  • Information sections on goal-setting, mobility, recovery, hydration, sleep and stress. 

  • A weekly schedule template that can be used to track your goals and schedule your workouts for the week. 

 

Although it's based on a 4 week plan, you can spread this over 6, 8 or even 12 weeks. The plan is based on 2 strength workouts and 3 runs per week but if this isn't doable you can adapt to suit your schedule. You have the PDF for life so you can come back to it when you need to. 

A DIY guide to 4 weeks of running and strength

£20.00Price
  • Whether you're new to exercise or someone who has been exercising for years, I'm confident that you will learn something from this guide and experience the benefits of structured and consistent training. 

    • You want a clear plan and structure to your training
    • You want accountability as part of the KO Crew community
    • You want to start running for the first time or improve your running fitness
    • You want to learn about living a balanced lifestyle and how nutrition, sleep and stress impacts your health
    • You're fed up of fad diets and want long-term change
    • You want a solution that fits with your lifestyle and lets you have balance.
Contact Me

Based in Llansantffraid, Powys.

Working with online clients all over the UK.

Kate Oakley is a friendly and approachable online and face-to-face personal trainer, nutrition and lifestyle coach. 

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©2024 by Kate Oakley.

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