Programs

Here are some samples of Runnez programs.

Each program is around 40 mins and can be done any time.

 
 

Slip, Slop, Slap

Type of program?
Aerobic Repeats

Brief description:
Great for for 5km -  marathon athletes. Beginners can jog/walk the longer sets and and run the shorter ones.

How often should I use this program?
Aim at using 1-2 times a month.

Snakes and ladders

Type of program?
Aerobic Repeats

Brief description:
Great for for 5km -  marathon athletes. Treat every set like a mini program within itself. Have fun its a blast

How often should I use this program?
Aim at using 1-2 times a month.

The Geena Davis

Type of program?
Aerobic Repeats

Brief description:
Great for for 5km -  marathon athletes. This is a marvelous program to enhance aerobic power and strength, aim at covering as much ground as possible in the effort period.

How often should I use this program?
Aim at using 1-2 times a month.

The power runner

Type of program?
Aerobic Repeats

Brief description:
This program can be used in training for a marathon PB or simply trying to shed some kgs, If you are a new runner we suggest jog/walking the longer efforts.

How often should I use this program?
Aim at using 1-2 times a month.

 

The Blue Vomit

Type of program?
Fartlek

Brief description:
Alot of running at different paces, Have fun, it's great.  It's OK for beginners to walk/jog during extended efforts.

Great for runners of all types.

How often should I use this program?
Aim at using 1-2 times a month.

The Possum Man

Type of program?
Fartlek

Brief description:
A fartlek where you will cover a lot of ground, due to the amount of time spent at a quicker pace, great for beginners to walk/jog.

Great for runners of all types.

How often should I use this program?
Aim at using 1-2 times a month.

The Don Bradman

Type of program?
Fartlek

Brief description:
A great session for athletes to spend a lot of time at a comfortable but harder effort.

Great for runners of all types.

How often should I use this program?
Aim at using 1-2 times a month.

Don Bradman MK2

Type of program?
Hills

Brief description:
Beginners can walk the hills and jog the flat sections of this program. Really good fun and great for Central Nervous System  work - which helps our running economy.

How often should I use this program?
Awesome to throw in every 3rd week.

 

The Craig Mottram

Type of program?
Hills

Brief description:
Beginners can throw in a walk for the hills and jog the flats sections.

Great for working on strength endurance

How often should I use this program?
Awesome to throw in every 3rd week

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The Foundation

Type of program?
Speed Endurance

Brief description:
Fantastic program for beginners to start running - equally great for runners aiming at a quick 10 km or team sport athletes.

How often should I use this program?
Use 1-2 times a week.

The Varicose Vein

Type of program?
Speed Endurance

Brief description:
A super quality fast-paced session, Aim at holding above 5 km pace for a lot of the sets. Great for beginners starting out their running journey.

How often should I use this program?
Use 1-2 times a month.

The Central Governor

Type of program?
Speed Endurance

Brief description:
Almost 4 fast paced programs in 1.

Great for holding paces around 5km-10km and even a little quicker. 

How often should I use this program?
Use 1-2 times a month.