Downloadable Training Plans

To help you achieve your running goals

Training plans for all distances and abilities

To train for a goal you need a wise training plan

But you also need...

Successful training programmes need to cater to all aspects that create running success, that's why all of our training plans include:

  • A training programme that safely and effectively guides you to your goal achievement 

  • Video explainers for the programmes so you have a true understanding of how they work

  • Educational videos for training and race nutrition from a leading Sports Nutritionist

  • Stretching video for the key areas you need to look after as a runner 

  • Educational videos for race day/goal completion day and strategies

  • Motivational videos that teach you the tools that will help you be successful and stay on track 

Investing in a good training plan is the key to your running success

How our downloadable

programmes work

Watch this video to see how our downloadable programmes work

Choose the goal you want to achieve

Accessing our downloadable Training Plans is simple

Choose the goal you want to achieve, choose the level of training plan you need, then buy the Training Plan and start!
Your investment for any of our Training Plans is $50

Beginner 5km Programme

Click here

10km Programmes

Click here

Half Marathon Programmes

Click here

Marathon Programmes

Click here

 

Our Beginner 5km Running Programme

A downloadable programme that has everything you need to successfully run 5km 

My 5k Dream: This is our total beginner programme to get your running 5km.

What's included with My 5k Dream: 

  1. The proven 10 week training 5km programme 

  2. Strength and Flexibility videos

  3. Beginner running technique video

  4. Weekly video mentoring sessions that teach you everything you need for success, including motivational tools, nutritional advice, and how to successfully manage your journey. 

'This is not just a 'print it out and pin it on your fridge' programme. The programme includes so many other tools like a yoga session, stretch and strength sessions and weekly video updates with Bevan. These pre-recorded weekly videos provide a wealth of guidance and information including running technique, nutrition, re-set strategies and injury prevention. '  - Emma Body

Watch this video to find out more

​Have questions? FAQ'sContact Us

 

10km Training Plans

We have two options to choose from:

 

Beginner 10km Programme

This is our beginner programme. Designed to get someone who is currently running around 3-5km to safely running 10km. 

What's included with this programme: 

  1. The proven 8 week beginner 10km training programme 

  2. The programme has all of the key sessions you need for success

  3. Video explainer video for the programme

  4. Nutrition for training and race videos

  5. Post run stretch video

  6. 10km run and motivational tools video

'I had a goal of running a local 10km fun run but I didn't know where to start. This programme had everything I needed, it wasn't confusing, it was all laid out clearly and the videos helped so much'

- Verity 

Watch this video to find out more

Advanced 10km Programme

This is our advanced programme. Designed to help regular runners improve their 10km running speed. 

What's included with this programme: 

  1. The proven 8 week Advanced 10km training programme 

  2. The programme has all of the key sessions you need for success

  3. Video explainer video for the programme

  4. Nutrition for training and race videos

  5. Post run stretch video

  6. 10km run and motivational tools video

'I wasn't getting faster with my running which was frustrating. I knew I needed a plan that help me achieve my running goals, this programme was the answer. I've taken 8mins off my 10km PB by using it.' - Steve

Watch this video to find out more

Half Marathon Training Plans

We have two options to choose from:

 

Beginner Half Marathon Programme

This is our beginner programme. It's designed for someone who's looking to do their first Half Marathon and is currently running 8-10km. 

What's included with this programme: 

  1. The proven 10 week beginner half marathon training programme 

  2. The programme has all the key sessions you need for success

  3. Video explainer video for the programme

  4. Nutrition for running/race day video

  5. Post run stretch video

  6. Race day strategies and motivational tools video

'Running a half marathon was a bucket list goal for me. Being in my late 40's I wanted a programme that would guide me safely achieve this goal. This programme worked, I'm proud that I've ticked a half marathon off my list'
- Michael

Watch this video to find out more

Advanced Half Marathon Programme

This is our advanced programme. It's designed for someone who has done many races in the past but wants to improve their speed and race time.

What's included with this programme: 

  1. The proven 10 week advanced half marathon training programme 

  2. The programme has all the key sessions you need for success

  3. Video explainer video for the programme

  4. Nutrition for running/race day video

  5. Post run stretch video

  6. Race day strategies and motivational tools video

'After doing 6 half marathons and not seeing any time gains I knew I need more of a focused programme. This one worked because there were clear objectives that were all about helping me get faster, it worked because I had a 12min PB.'
- Andrea

Watch this video to find out more

Marathon Training Plans

We have two options to choose from:
 

 

Beginner Marathon Programme

This is our beginner programme. Designed for someone who's looking to do their first marathon and is currently running 10-20km. 

What's included with this programme: 

  1. The proven 16 week beginner marathon training programme 

  2. The programme has all of the key sessions you need for success

  3. Video explainer video for the programme

  4. Nutrition for running/race day video

  5. Post run stretch video

  6. Race day strategies and motivational tools video

'I figured that if I'm going to commit to a marathon I need a programme that provides all of the knowledge I need. I'm glad I got this programme as it helped me avoid many mistakes I would have made if I had tried to do it by myself' - Steph

Watch this video to find out more

Advanced Marathon Programme

This is our advanced programme. Designed for someone who has done many marathons in the past but who wants to improve their speed and race time.

What's included with this programme: 

  1. The proven 16 week beginner marathon training programme 

  2. The programme has all of the key sessions you need for success

  3. Video explainer video for the programme

  4. Nutrition for running/race day video

  5. Post run stretch video

  6. Race day strategies and motivational tools video

'I found with this programme I went to a higher level, both physically and mentally. I loved how the sessions pushed me. On race day I knew I had done the work which was reflected in a PB.' - Geoff

Watch this video to find out more

Do you want to train

with a group?

If you feel you need more than a downloadable training plan you should check out our Group Programmes

We have 5km, 10km, and half marathon Group Programmes that train you to your running goals in fun, supported, team training environments.
Available in Christchurch and Wellington.

We take all the risk - our guarantee

We are so convinced that this will work for you we offer our 'we are committed to you' 100% money back guarantee. 

It's a simple as that, what have you got to lose?

Do you have a question for us?

We have all of the answers to our FAQ's below but if you would like to talk to someone you can call Coach Bevan on 021869086

You can also email us by clicking here

Downloadable Training Plan FAQ's

How does Plasma Lift work?


Plasma Lifting is a relatively new innovation in the aesthetic industry. During the procedure a tiny plasma flash, also referred as an electrical arc, is being discharged from the tip of the Fibroblast Plasma Pen. The Plasma Pen itself never touches the skin, however the plasma flash creates a tiny dot upon contact. There are no cuts, and no blood. This innovative technology uses sublimation process, turning solid directly to gas to tighten skin tissue. Targeted tissues sublimate, causing no damage to surrounding areas or deeper skin layers. Further points are applied creating a symmetrical grid over the treatment area. Effects are noticeable right away. Full results become visible after 2-4 weeks.




How many treatment will I need?


The number of treatments required will vary according to the area being treated, skin’s laxity, the desired degree of correction and the individual’s response to the treatment. Most clients see results instantly and this continues to improve over the course of the following 8 weeks. Further treatments can be carried out to get better results, although it is uncommon to require more than four treatments. Appointments must be spaced out by 8 weeks.




What are the benefits of Plasma Lift?


Skin tightening and texture improvements are the biggest benefits. Most people will respond effectively after one session and will be able to see the effect immediately. Those with deeper wrinkles may benefit from further treatments spaced 6-8 weeks apart. You can expect to look younger and fresher, while over time your skin will respond by naturally building more collagen and increasing elastin production.




How long will the results last for?


As Plasma Lift is more than a simple tightening treatment (skin volume is actually reduced), the effects should last as long as they would with invasive surgery. Like all surgical and cosmetic procedures, the effects are not entirely permanent as it does not stop any further ageing, but the positive results should last years depending on the area treated. The positive effects of treatment will be noticeable immediately after the first treatment, but the final results will be seen after 8 weeks. For some, an additional treatment may be required after 8 weeks for maximum results. Additionally, there are lifestyle factors that can prevent the result from lasting as long as they can, such as smoking, alcohol consumption, and prolonged sun exposure.




What are the possible side effects?


Plasma Lift has been shown to be a safe treatment due to its non-invasive nature when done by a fully certified technician. Still the majority of clients are likely to experience some minor side effects in the 7-10 days following treatment. There will be small carbon crusts (little brown dots) in the treated area that will last 7-10 days before naturally lifting, revealing new pink skin beneath. Swelling in the eye area is to be expected for a few days following an upper eyelid treatment. To avoid any more serious side effects such as hyperpigmentation, follow the aftercare recommendations given to you by your therapist.




What will happen on the day of the treatment?


On the treatment day, it is recommended that no make-up is worn on the treatment area. ​A numbing agent is applied. When the treatment area is sufficiently numb, the session begins with multiple connections of the fibroblast tip. You may feel some heat in the treatment area, which may be uncomfortable but not painful. Treatment time is usually between 10-40 minutes, depending on the size of the area. Immediately after treatment the area may be red and mildly swollen with small carbon crusts (spots). You may experience a sensation similar to a sun burn which will likely last a few hours. Swelling may intensify over the following few hours and more so when eyes are treated and may last 2-3 days. The carbon crusts will lift within 5 -12 days depending on the individual and area treated. Results gradually improve over the course of the following 8 weeks. Following treatment you will be given thorough aftercare instructions to ensure that you see the best results. In the week following treatment (or until the treatment area has fully healed) an exfoliating wash or cleanser should not be used. Instead opt for a pH balanced soap (dove), and avoid rubbing the area.




Is there anyone who cannot have Plasma Lift?


Clients should be in good health at the time of the appointment, with no preexisting health conditions. If the client displays signs of cold or flu the treatment should be rescheduled. Clients skin should not be inflamed in the area we are treating prior to procedure. Clients prone to keloid scars are not ideal candidates. Clients with diabetes, healing disorders or lymphatic draining issues should not undergo treatment. Clients with a sunburn/sun tan should postpone treatment. Clients who have a history of Hyperpigmentation are not ideal candidates. Clients must not display any tanning at the time of the treatment. Clients must not display Herpes Simplex Virus (Cold sores/Fever blisters). You will need to reschedule your appointment if you are experiencing an outbreak. If you have experienced Herpes Simplex Virus (Cold sores/Fever blisters) in the past you must see your Medical Doctor and obtain a prescription for Valtrex and begin taking it 3 days before treatment and for 4 days following treatment. (This applies for treatments surrounding the lip area only) Not for clients with pace makers. Not for clients who are pregnant or breastfeeding. Clients with Eyelash extensions receiving upper or lower eyelid treatment must have lashes removed prior to treatment and reapplied after 8 weeks. This treatment is only recommended on light-medium skin tones . Anyone with a darker complexions is at risk for Hyperpigmentation. ​




How much does Plasma Lift cost?


Non-Surgical Blepharoplasty (eye bag removal) £200 Upper Eye Lift £150 Crows Feet £150 Brow Lift £100 Full Eye Lift Treatment (all of the above) £350 Mini Neck Lift £150 Full Neck Lift £350 Mini lower face lift £150 Lower Face Lift £350 Lipstick Lines (Smokers lines) £200 Naso-Labial Folds £200 Wrinkles removal from £200 Acne Scarring from £100 Stretch Marks from £200 Stomach tightening - £400 C-Section scars from £200 Underarms (Bingo Wings) £400 Skin Tags £20 per tag Benign Lesions £25 per lesion (with a doctors letter) Age spots/Sun Damage from £30 (Depending on the skin elasticity, repeated treatment may be required. Should you wish to have a second treatment done on the same area, the discount of 50% is given. Second treatment must commence no earlier than 6 weeks post the first procedure.)





 

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