A DIY guide to 4 weeks of running and strength

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.

• 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.

This product is supplied digitally as a PDF. The exercise demonstration videos are hosted on YouTube and linked from the PDF. 

You will receive an email prior to your purchase which will include a download link for the PDF and links to the video demonstrations.

This download link is valid for 30 days so please download and save.

If after the 30 days, you do need to access the file again, you can email me at kate@kateoakley.com and I can resend a link.

Having a plan can help with motivation as well as seeing progress in your fitness levels. This plan is based on experience of what works best for my clients. If you have any specific health considerations, please message me prior to purchasing and I can advise on whether it's suitable.