Running building blocks

Kauffman Coaching

Endurance, Field Sports, Football

Coach

Megan Kauffman

Designed for the athlete wanting to take their fitness to the next level! This 12 week program gradually progresses in intensity and will help build a robust running base. It is designed to increase your aerobic capacity and anaerobic capacity to improve your performance on the field. With 3 runs per week this program can be done in conjunction with a gym program or on it's own depending on your training goals! A highly flexible program that has been built to adapt to your experience and fitness level, so no matter where your fitness currently is this program will challenge you. Take the next step in your training and set yourself up for a successful season!

Make sure you are in good health before starting this program

PLEASE NOTE: Price in $USD

$50

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Run like a footballer!

With variety throughout the week, this program is designed to help build your aerobic base and challenge your anaerobic capacity through speed and interval sessions specific for the football athlete! This is not a running program for the marathon athlete. It will help with your performance on the field while also building your resilience.

Science based programming

This programs has been designed using my background in sport science and industry experience in strength & conditioning. It contains running sessions designed to improve fitness important for football and other field sports. It uses progressive overload principles to get you to your next goal! While also having de-load weeks and recovery sessions to promote adaptation and minimise injury risk.

Includes Recovery Sessions!

This program is designed in a way to help promote adaptations by gradually increasing in difficulty over the weeks, but also allowing your body to recover. With a de-load every 4 weeks and the inclusion of a full body recovery session to help minimise injury risk and allow for better improvements!

Features

Access to your coaches

Access to message your coach via the program chat if you have any questions!

Programming 3 days per week

3 different runs per week, designed to challenge different physiological adaptations and improve your overall running capacity!

Detailed, expert instruction

Instructions for each session outlining the goal for the run and targets to be aiming for.

Delivered through TrainHeroic

The program is delivered straight to the palm of your hand via the TrainHeroic app!

Equipment

Recommended

Running watch, heart rate strap/monitor, quality running shoes

Sample Week

Week 1 of 12-week program

Sunday

Welcome - how to use the app

Welcome!

Monday

Fartlek 1

Run-Specific Warm-Up

1 x 10:00

Run

1 x 25:00

Wednesday

Intervals - 2x(3x400's)

Run-Specific Warm-Up

1 x 10:00

Run

3 x 400

Run

3 x 400

Friday

Long Slow run

Run-Specific Warm-Up

1 x 5:00

Run

1 x 30:00

Coach

More from Kauffman Coaching

Megan Kauffman

I have worked with an array of athletes in the strength & conditioning industry from team sports like volleyball and basketball to individual sports like track and swimming. For the last 3 years I have been the head of High performance at West Perth football Club - WAFLW. I currently play AFLW for the Fremantle Dockers and have developed a speciality in strength and conditioning for AFL.

You are your only limit!

Take control of your training and master your fitness to be the best athlete you can be!

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FAQs

What happens if I miss a session or get sick?

No worries! You get access to the program for a year, so if you get sick or miss a session you can come back to the program when you're ready! It also means that if you get sick and miss a significant amount of training you can go back to the start if you want!

What if I want to do strength training as well?

This program can be done in conjunction with strength training as well. Make sure you include rest days and avoid doing heavy strength sessions on the days you have a speed run/session. If you have more questions about this message me on instagram!

What if I don't have a running watch?

You can do this program without a smart/running watch but it will be harder to track your progress. Having a smart watch will allow you to track pace and heart rate over all the sessions, if you don't have one I would look into getting one. It is an investment in your training and health!