Running Transformation
-
Couch to 5km
This Transformation is ideal for anyone new to running, or someone that hasn’t been running in a long time. It is aimed at someone who is unable to run consecutively for 10min. It is designed to work you through the basics so by the end you can run a 5k with minimal to no walking. Your sessions may very gradually increase in frequency and difficulty through the 12-week program. If you ever wanted to run an entire Parkrun, now is your chance!
What do you get?
• 12 Week progressive running program (with exercises to assist with running) to achieve goals
• Weekly 15min catch up chats to see how program is going
• 3 weekly progress assessments -
10k running
This Transformation is designed for anyone who started running recently and is trying to build up his/her endurance to run a 10k with minimal to no walking. Another person who this trnasformation is designed for is the person looking to achieve a 10k PB. This program is suited for someone who currently: 1) Runs a max 3hrs per week or; 2) Runs 3-4 times per week or; 3) Can run 5km and is looking at improving his/her running time or look at doing a 10km run with minimal or no walking. Your sessions may increase in frequency and difficulty far faster than a beginners program. By the end of the 12-week program you will shave off time from your PB.
What do you get?
• 12 Week scientifically based running program (with exercises to assist with running)
• Weekly 15min catch up chats to see how program is going
• 3 weekly progress assessments -
Run fast
The 3rd Transformation is for a person who has been running for a few months/years and is looking to improve their times for a set distance. This is for someone who: 1) Runs 3-5hrs per week or; 2) Runs 5 times per week or; 3) Can run a 10/21km without stopping and is looking at improving his/her running time or someone who is looking at doing half and/or full marathons with minimal or no walking; who has a good base but needs further improvement in times for specific events.
What do you get?
• 12 Week scientifically based running program (with exercises to assist with running)
• Weekly 15min catch up chats to see how program is going
• 3 weekly progress assessments
There are 3 versions of the Running Transformation Program, all versions are created by Travis Michelson, an experienced Biokineticist with a special passion for running.
Each Transformation also has weekly exercises to do to assist in getting stronger and improve flexibility which assists in improved performance and injury prevention.
For more information please contact me on 072 483 3154 or email travis@tmbio.co.za