Training Guides
90 structured training plans across eight activities. 53 of them are completely free — every Beginner and Intermediate plan. Pick your sport, pick your level, and start training.
Outdoor Activities
Running, cycling, swimming, hiking, and triathlon plans to get you outside and moving.
Running
From your first 5K to ultra marathons. Plans for every distance and every level.
5K to 10K Training Plan
Double your distance in 8 weeks. A structured plan for runners who can already complete a 5K.
Couch to 5K
Go from zero running to completing your first 5K in 8 weeks. Walk/run intervals that anyone can follow.
Full Marathon Training Plan
A comprehensive 16-week plan to prepare you for 26.2 miles. For experienced runners who have completed a half marathon.
Half Marathon Training Plan
A 12-week plan to take you from 10K fitness to completing your first half marathon (21.1 km / 13.1 miles).
Marathon Speed Improvement
A 12-week plan for experienced marathoners who want to smash their PB with targeted speed and tempo work.
Walking to Running
A gentle 6-week transition plan for complete beginners who want to start with walking before progressing to running.
Advanced 10K Racing Plan
A competitive 8-week 10K plan with intervals, tempo runs, and hill work for experienced runners chasing a fast time.
Getting Started Guide
Everything you need to know before you start running — shoes, gear, mindset, and how to avoid the most common beginner mistakes.
Improve Your 5K Time
Already running 5K? This 6-week speed plan will help you smash your personal best with structured speed work.
Mental Toughness & Race Strategy
Train your mind as hard as your body. Covers pacing strategy, hitting the wall, staying motivated, and mental techniques for race day.
Strength Training for Runners
A simple bodyweight strength programme designed for runners. Build stronger legs, core, and glutes to run faster and stay injury-free.
Warm-Up & Cool-Down Routines
Proper warm-up and cool-down routines to prevent injury and improve your running performance. Simple routines anyone can follow.
Nutrition for Runners
What to eat before, during, and after your runs. Covers daily nutrition, race day fuelling, carb loading, and hydration.
Periodisation & Annual Training Plan
Build a structured full-year training calendar with base building, peak phases, and race targets. Train smarter across the whole season.
Running Form & Technique
Master proper running form to run more efficiently, avoid injury, and enjoy every step. Covers posture, foot strike, cadence, and breathing.
How to Choose Running Shoes
A no-nonsense guide to finding the right running shoes. Covers gait types, cushioning, fit, and when to replace your shoes.
Heart Rate Zone Training
Understand heart rate zones 1–5 and how to use them to train smarter, run faster, and avoid overtraining.
Ultra Marathon Introduction
Move beyond the marathon distance. An introduction to ultra running — covering 50K training principles, gear, nutrition, and mindset.
Interval & Tempo Training
A complete guide to structured speed work. Understand intervals, tempo runs, fartlek, and how to use them to get faster.
Parkrun Guide
Everything you need to know about parkrun — the free, weekly, timed 5K that's perfect for runners of all abilities.
Running with Data
Make the most of your GPS watch, Strava, and training data. Track progress, analyse performance, and train smarter with numbers.
Cross-Training for Runners
How cycling, swimming, yoga, and other activities complement your running. Build fitness without the impact.
Tapering & Peak Performance
The science of reducing training volume before race day. How to taper properly so you arrive at the start line fresh, sharp, and ready to perform.
Your First Race Checklist
Everything you need to know before, during, and after your first running race. From registration to crossing the finish line.
Return to Running After Injury
A safe, structured plan to get back to running after injury. Week-by-week comeback guide with warning signs and progression rules.
Running in Bad Weather
Tips and gear advice for running in rain, cold, heat, wind, and darkness. Don't let the weather stop you.
Trail Running for Road Runners
Make the switch from road to trail. Covers terrain, gear, pacing, safety, and how to enjoy running off-road.
HRV-Driven Training for Runners
Using Heart Rate Variability as your daily readiness signal. What HRV tells you, how to track it, and how to adjust training.
Overtraining & Deep Recovery
Recognising, recovering from, and preventing overtraining. The signs, the physiology, and the practical protocol to rebuild.
Masters Running: Training Over 40
Running adaptations for the 40+ decade and beyond. Recovery, intensity, strength, and longevity — training smarter, not less.
Cycling
Hit the road or the trail on two wheels. Build endurance, speed, and strength.
Beginner Cycling Plan
Go from zero to riding 25km confidently in 8 weeks. A gentle, structured plan for complete beginners.
Century Ready: 100km Cycling Plan
A 10-week structured plan to build from comfortable 25km rides to completing your first 100km century ride.
Sportive Training Plan
A 12-week structured plan using power zones and periodisation to prepare for competitive sportive and gran fondo events.
Indoor Cycling & Zwift Training
Turn the pain cave into real fitness. A structured 8-week indoor plan that works on any smart trainer or Zwift setup.
FTP & Power Training for Climbers
Turn watts into hills cleared faster. A 12-week power-focused plan for cyclists who want to climb better.
Cycling Nutrition & Fuelling
What to eat before, during and after rides — from a weekend café run to a Fred Whitton. The practical guide without the gel marketing.
Race Tactics & Bunch Riding
The skills that separate strong riders from successful ones. Drafting, pack positioning, attacks, and race-day decision making.
Active Recovery & Rest Days for Cyclists
The unglamorous rides that make your hard rides work. How to use recovery rides, when to rest, and what recovery actually requires.
Cycling Training Over 40
Cycling is one of the best sports for lifelong participation. Training adjustments that keep you strong, fast, and riding into your 60s and beyond.
Swimming
Full-body, zero-impact fitness in the pool or open water. Great for all levels.
Learn to Swim 1K
Go from pool beginner to swimming 1 kilometre continuously in 8 weeks. A gentle, confidence-building plan for adults.
Open Water Swimming
Transition from pool to open water in 10 weeks. Build confidence, learn sighting technique, and safely enjoy lakes, rivers, and the sea.
Swim Speed and Endurance Plan
A 10-week structured plan for experienced swimmers chasing faster times and longer distances. Intervals, drills, and threshold work.
Freestyle Technique Drills
The drill library that turns thrashing into smooth, efficient freestyle. Progressive work from catch to kick to rotation.
Pool-to-Open-Water Race Prep
A 10-week transition plan for competent pool swimmers preparing for a first or fast open-water race.
Masters-Style Swim Training
Structured lane work, pace clocks, and set design — the training style used by UK masters swim clubs. A 6-week progression for self-coached swimmers.
Triathlon Swim Specificity
Swimming for triathletes is different from swimming for swimmers. Race-specific pool and open-water training for sprint to Ironman.
Shoulder Health for Swimmers
The prehab, strength work, and stroke corrections that prevent swimmer's shoulder. What to do before you need a physio.
Walking & Hiking
The most accessible form of exercise. From daily walks to multi-day treks.
Daily Walking Habit
Build a sustainable walking habit from scratch. Go from 15-minute strolls to 60-minute brisk walks in just 8 weeks.
Hill and Trail Hiking
A 10-week plan to prepare you for challenging day hikes with elevation gain. Covers gear, navigation, and trail fitness.
Multi-Day Trek Training
A 12-week plan to prepare you for multi-day treks and long-distance trails. Covers pack training, foot care, nutrition, and back-to-back hiking days.
Rucking: Weighted Hiking for Fitness
An 8-week progression into rucking — load-bearing walks that build serious cardiovascular fitness and full-body strength.
Thru-Hike Preparation: UK Long Distance Paths
A 16-week plan to prepare for a UK thru-hike — West Highland Way, Pennine Way, Cape Wrath Trail. Fitness, kit and logistics.
Winter Hiking: Cold Weather Preparation
How to hike safely and comfortably in UK winter conditions. Layering, kit, route planning and decision-making for short days and bad weather.
Scottish Munros & UK Mountain Days
Progressing from hill walking to summiting UK mountains. Fitness, skills, kit and routes for the 282 Scottish Munros and beyond.
Outdoor First Aid for Hikers
The essential first aid skills and kit for UK hillwalking. What to carry, what to do, and when to call Mountain Rescue.
Triathlon
Swim, bike, run. The ultimate multi-sport challenge for those who want it all.
Sprint Triathlon Plan
A 10-week plan to get you across the finish line of your first sprint triathlon — 750m swim, 20km bike, 5km run.
Olympic Distance Triathlon Plan
A 12-week plan to prepare you for an Olympic distance triathlon — 1.5km swim, 40km bike, 10km run.
Half Ironman Training Plan
A 16-week plan to prepare you for 70.3 — 1.9km swim, 90km bike, 21.1km run. For experienced triathletes ready to go long.
Brick Workouts: Mastering the Bike-to-Run
The single most race-specific session in triathlon. Progressions, structure and transition rehearsal for every distance.
Full Ironman: 20-Week Training Plan
A 20-week plan to take you from Half Ironman fitness to finishing a full Ironman. Volume tables, race-week protocol, and honest logistics.
Triathlon Nutrition Strategy
Fuelling for the swim, bike and run — separately and together. Race-day nutrition plans for sprint through full distance.
Triathlon Race-Day Strategy
The decisions that separate racing to your fitness from underperforming. Pacing, pre-race, in-race decision trees for every distance.
Multi-Race Season Planning
How to plan two or three peak races per year without burning out. A/B/C races, periodisation, and the discipline to rest.
Indoor Activities
Strength, yoga, and HIIT plans you can do at home or in the gym.
Strength Training
Build muscle, increase power, and bulletproof your body. Bodyweight to barbell.
Bodyweight Fitness Fundamentals
Build real strength with zero equipment. An 8-week bodyweight programme that you can do anywhere — no gym required.
Gym Strength Programme
A 10-week gym-based strength programme built around compound lifts. Develop real-world strength with a proven, progressive plan.
Periodised Strength and Power Plan
A 12-week periodised programme cycling through hypertrophy, strength, and power phases. RPE-based loading, deload weeks, and performance testing built in.
Push / Pull / Legs for Hypertrophy
A 12-week PPL programme built for muscle growth. Six sessions a week, progressive overload, practical exercise choices.
Powerlifting: The Big-3 Programme
A 12-week plan focused on the squat, bench press and deadlift. Built around progressive overload and meet preparation.
Upper / Lower 4-Day Split
The time-efficient hypertrophy and strength split for people with 4 training days. Simple, sustainable, serious progress.
Olympic Lifting: Introduction to the Clean & Jerk and Snatch
A 10-week introduction to the two classical Olympic lifts. Technique first, progression second, load a distant third.
Lifting Over 40: Strength Training for Masters
Strength training after 40 requires different rules. Recovery, intensity, exercise selection, and the mindset shift that keeps you lifting into your 70s.
Strength for Endurance Athletes
The strength programme endurance athletes actually need. Two sessions per week that make you faster, more efficient, and less injury-prone.
Yoga & Mobility
Improve flexibility, balance, and recovery. Essential for every active person.
Flexibility Foundations
An 8-week beginner yoga and stretching plan for complete beginners. Build flexibility, balance, and body awareness from scratch.
Yoga for Athletes
A 10-week yoga programme designed to complement your training. Sport-specific sequences for runners, cyclists, and swimmers.
Advanced Mobility and Recovery
A 10-week programme for serious athletes wanting peak mobility, advanced poses, foam rolling protocols, and structured recovery programming.
The 10-Minute Morning Mobility Routine
A daily mobility practice that compounds over months. Ten minutes, no equipment, meaningful results.
Mobility for Lifters
Position-specific mobility drills to unlock the squat, deadlift, bench and overhead press. Targeted, weekly, measurable.
Yoga for Runners
A targeted yoga practice designed for runners. Hip openers, hamstring work, IT band relief — 25 minutes, two times per week.
Breathwork for Athletes
Using the breath as a performance and recovery tool. Practical breathing protocols for before, during, and after training.
Sleep for Athletes
Sleep isn't a recovery tool — it IS recovery. A practical guide to optimising sleep quality, duration, and consistency for better training.
Mental Training for Athletes
The mindset work that separates athletes who execute from those who fall apart. Visualisation, self-talk, focus, pre-race routine — practical techniques.
HIIT & General Fitness
High-intensity workouts you can do anywhere. Maximum results in minimum time.
20-Minute Home Workouts
An 8-week plan of short, effective home workouts requiring no equipment. Perfect for beginners looking to build fitness with HIIT.
Structured HIIT Programme
A 10-week programme with varied HIIT formats including Tabata, EMOM, AMRAP, and circuits. Take your fitness to the next level.
Competition Functional Fitness
A 12-week programme for CrossFit-style competitive fitness. Covers Olympic lifting, gymnastics skills, and metabolic conditioning.
HIIT for Fat Loss
An 8-week structured HIIT programme designed around real-world fat loss — with honest talk about what HIIT can and can't do.
Metcon Programming: AMRAP, EMOM & For-Time
A working library of metabolic conditioning workouts with the programming principles to build your own.
Kettlebell-Focused Conditioning
A 6-week kettlebell-only conditioning plan. Flows, complexes and structured sessions that build serious fitness with one piece of equipment.
Periodising Your Conditioning: A 12-Week Macrocycle
Stop doing random workouts. A structured 12-week conditioning plan that builds, peaks and deloads — with clear markers of progress.
Injury Prevention in HIIT
The common HIIT injuries, the movement faults that cause them, and a prehab routine that keeps you training hard.
Strength Training for HIIT Athletes
The strength programme that makes your metcons faster and your injuries rarer. Two sessions a week that compound with everything else you do.