Coach Rhuss @ RPW Performance
Football , Gaelic Football, SoccerReady to push your limits and set a new 2km PB?
This 13-week program is designed to do just that. Whether you’re training for AFL, in Pre-Season, or just want to see what you’re made of, this program will build the speed, endurance, and mental toughness you need to break through and hit a new level.
With a balanced mix of speed work, endurance sessions, and specific conditioning, each week will sharpen your pace, improve stamina, and boost recovery. By week 13, you’ll be ready to hit the track with confidence and go all out. 🏅
Here’s what to expect:
⏱️Run a sub 6:30 TT: Learn to run with pace like a pro while maximising recovery.
🚀 Speed & Interval Training: Targeted sessions to increase sprint efficiency and VO2 max.
This program is about unlocking your best. Let’s set a new PB and take your fitness to the next level—one session at a time.
The plan is catered towards a 6:30 PB time. If you are more than 30 seconds off a 6 minutes 30 second 2km Time Trial, add about 10-20% to the allocated interval times.
Features1 sessions per week
Must use App app to view and log training
Program Training
A
Run
1 x 10000 @ 60:00
A
Run
1 x 20:00 @ 4000
B
Run
8 x 200 @ 0:45
C
Run
1 x 10:00 @ 2000
A
Run
1 x 10:00 @ 2000
B
Run
10 x 200 @ 0:45
C
Run
1 x 20:00 @ 4000
Take your training to the next level with a proven program, expert coaching, and results that speak for themselves. Join now, and let’s set your new personal best—because real performance deserves real results.
Get a PB in your 2km Time Trial!
Wilson Berry
University of Kentucky Punter
Verified Athlete"I'm extremely grateful to have been trained by Rhuss. His coaching was not only delivered with great knowledge and accuracy, but the motivation he provided everyday has ultimately led to the man and athlete I am today."
Kyle Hardingham
AFL Athlete
Verified Athlete"Rhuss has a wealth of knowledge really got the most out of me in every session. He understood me as an athlete and what my body needed on an individual level to be able to maintain peak performance. I was able to build up my explosive power to help me with every aspect of my football."
