21KM RUNNING PROGRAMME
Your Guide To Running a Half Marathon
This is more than just a 16-week Running Programme that will get you to the finish line. This guide contains valuable tips from my 20 years of personal experience with endurance running, as well as from top athletes!
I wish I had this knowledge when I was obsessed with running races despite my constant injuries, lack of strength training and no cooking-clue how to fuel my body properly!
Included in the Running Programme:
I learned the hard way, but you don't have to, because in this guide I have included:
- Warm-up and warm-down stretches
- Best ab workouts for runners
- Nutrition tips pre- and post runs
- Valuable insights from experienced runners
- 12-Week running programme
- FAQ: the most popular running Q’s answered
- Bonus: pace chart, common running injuries, and specialists to consult with
- Bonus: how to optimise zone 2 cardio and understand your heart rate to reach your optimal performance
We need strength training to build muscle, increase power, and improve our range of motion.
Investment: $25
Your Guide To Running a Half Marathon
Stretches
Warm-up and warm-down stretches
Ab Workouts
Best ab workouts for runners
Nutrition Tips
Pre- and post run nutrition advice
Expert Advice
Valuable insights from runners
Running Programme
16 week training programme
FAQ's
The most popular running Q’s answered
Pace Chart
Pace chart & advice on common injuries
Zone 2 & Heart Rate
How to reach your optimal performance
Investment: $25
Available in any country
Here's what to expect from the Programme...
In my twenties I used to only rely on cardio, especially running, to get fit and as a result, I was constantly fatigued & injured. The ultimate game-changer was when I discovered how crucial Strength Training is.
This 12-week programme will allow you to gradually increase your mileage and build up your endurance whilst giving you enough time to prioritise your nutrition and training.
It will enable you to work out the best recovery methods for your body, as well as educate you on how small dietary changes can enhance your performance & transform your body composition in a healthy, sustainable way.
Upgrade your running experience...
If you want to run injury-free, improve your running style, and run for longer with increased speed, then incorporating strength training into your running programme is critical. Not only will it help you build muscle, increase power, and improve your range of motion, it also helps to strengthen the muscles surrounding your joints which will lead to improving your balance and stability, enabling you to run longer and faster.
Once you have purchased the FitMom 21km Running Guide, we suggest subscribing to the monthly FitMom App so that you can access the brand new Strength Training for Runners Workouts within in the App.
SUBSCRIPTION DISCOUNT CODE
applicable to 1 month and 3 months subscription packages
RUNFITMOMS
THE ULTIMATE RUNNING BUNDLE
21km Running Guide + FitMom App Access
Aimed at beginners and those wanting to get back into running… If you want to run injury-free, improve your running style, and run for longer with increased speed, then purchase our Running Bundle which includes our 21km Running Guide + access to the FitMom App. Within the App you’ll find our running-specific strength training and treadmill workouts, plus loads more strength and HIIT workouts.
R700/ $60 once-off*
*thereafter R350/ $29.99 per month and you can cancel at any time.
Between us, our team has covered many miles of both road & trail, and we feel extremely passionate about this space. We want everyone to experience the highs of running, but without the injuries, which is why we have created this new programme.
Strength Training, Treadmill App Workouts + 21km Running Guide
I am not a runner. I don't particularly enjoy it, but went for a run 2 weeks ago ... Thought I was going to die ... Went again today, same route and it felt so easy ... I was able to run the whole first kilometer, 3 min off my time in 2 weeks!
Over 9months, Ash helped me build up my physical strength and my running stamina. Being able to run from your quads and glutes is such a thrilling and empowered feeling. To ‘run strong’ gave me a whole new outlook on what my body is capable of and made it so much more enjoyable. Under Ash’s guidance I ran my 1st half marathon in 2hours 90seconds. I could not recommend Ash’s running program or her wisdom and guidance more.
My running times have improved and so has my sleep...I am going to keep up with all I have learnt from FitMom. Ash is such an inspiration and a REAL one at that.
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