Elevating Your Running Experience
Are you ready to Run With Us?
Let's chat everything about our On-Demand Running sessions in the Move With Us App, available exclusively to our Platinum Members. Here to guide you every step of the way! Literally!
Run alongside Coaches Annabelle and Olivia, as they guide you through warm-ups and various running sessions, suitable for all fitness levels.
But first things first… Whether you’re new to running, looking for some extra guidance, or simply enjoy running, we give you the low down on our On-Demand Running sessions and why they are for you!
Where do I start?
Within On-Demand Running, there are several starting points to choose from. We recommend starting with a workout that aligns with your current fitness level.
You can opt for shorter, high-intensity sprint sessions led by Coach Olivia, with classes tailored for beginner, intermediate, and advanced runners. Alternatively, you have the option of completing longer running classes guided by Coach Annabelle which also offers classes suited to beginner, intermediate and advanced runners.
Let’s take a look at exactly what you can expect from our Coaches:
Example Workout from Coach Annabelle
4, 3, 2 & 1 Minute IntervalsWorkout Intensity: Intermediate
D️uration: 31 Mins
For this run, we are starting with a slow 1km warm up, this should be easy and should be able to hold a conversation before heading into a 90 seconds walk before our intervals. In this session, we have drop sets, where you start with longer, slower efforts and finish with shorter, faster efforts.
Complete both 800m efforts, before moving onto the next distance. You will have a 90 second walk between every effort so push hard and pace yourself. The 1km warm down should be easy, there is no such thing as too slow! This should be a nice change up.
Workout:
5 Minute Warm Up - Easy Conversational Pace.
90 Second Walking Rest.
Into…
2x 4 Minutes @ 50% Effort
2x 3 Minutes @ 60% Effort
2x 2 Minutes @ 70% Effort
2x 1 Minute @ 80% Effort
Finishing with..
2 Minute Cool Down - Easy Conversational Pace.
Example Workout from Coach Olivia
Ladder Sprint Intervals
Workout Intensity: Intermediate
D️uration: 27 Mins
Today we have a ladder session, focussing on shorter intervals. Make the most of the shorter intervals to run at 100% intensity, as fast and as explosive as you can, before gradually building into longer, more anaerobic and less explosive reps. Ensure you utilise the recovery periods to keep intensity consistent throughout.
Workout:
3 Minute Warm Up Walk/Jog
Into…
Sprint for 5 seconds, recover/walk for 30 seconds
Sprint for 10 seconds, recover/walk for 30 seconds
Sprint for 15 seconds, recover/walk for 30 seconds
Sprint for 20 seconds, recover/walk for 30 seconds
Sprint for 25 seconds, recover/walk for 30 seconds
Sprint for 30 seconds, recover/walk for 30 seconds
Sprint for 35 seconds, recover/walk for 30 seconds
Sprint for 30 seconds, recover/walk for 30 seconds
Sprint for 25 seconds, recover/walk for 30 seconds
Sprint for 20 seconds, recover/walk for 30 seconds
Sprint for 15 seconds, recover/walk for 30 seconds
Sprint for 10 seconds, recover/walk for 30 seconds
Sprint for 5 seconds, recover/walk for 30 seconds
Finishing with..
2 Minute Cool Down
Choosing the right Running Classes for you!
When choosing what workouts to complete, it is important to take into consideration your current fitness as well as your end goal.- The Beginner Classes cater to individuals who run occasionally. You should be capable of running continuously for 20-30 minutes without feeling completely exhausted. These sessions will involve a mix of running intervals and tempo work.
- The Intermediate Classes are ideal for those who can sustain a run for 30 minutes or more. They suit individuals with a naturally high level of fitness or those who consider themselves committed but not necessarily "naturally gifted."
- The Advanced Sessions are tailored for seasoned runners. If you're comfortable running for 35 minutes or longer, these classes are the right fit for you. Be prepared for longer sprint intervals and working at intensities ranging from 70% to 90% of your maximum effort.
You asked, we answered!
Do I need prior running experience?
No! We have sessions for Beginner, Intermediate, and Advanced trainers so no matter your fitness level or running experience we have something for you.
Do I complete these sessions on top of my Program?
Our new running sessions are designed to complement your training, so if you want to add in these sessions we recommend you swap out one of your programmed workouts. For example, you can swap a LISS Cardio Day for one of the On-Demand Running sessions instead.
Should I complete these Running sessions in any particular order?
We suggest giving all the classes a go, starting from Beginner to Advanced. There are two classes available for each level. Additionally, in the coming months, we're looking to regularly add new classes that are tailored for you to follow in a progressive manner as you advance through the sessions.
Should I be completing ALL sessions – both Olivia's classes and Annabelle's?
Annabelle and Olivia offer two different running approaches. Annabelle has a passion dedicated to longer-distance running, whilst Olivia specialises in shorter, high-intensity sprint sessions. We recommend choosing a class that aligns with your end goal.
Are you aiming to enhance your overall endurance and ability to run for longer periods, or are you focused on increasing your fitness level through intense sprint interval training?
Ready to elevate your running experience?
Join our Platinum Membership and get access to our exclusive On-Demand Running sessions, with more to still come. You will also receive access to ALL Programs and Levels, Challenges, customised Meal Guides and Macros to suit your goals, so no matter where you are in your fitness journey, we have options to suit you!
