Due to the continued growth of the "Front Runner Squad" we have decided to alter our training structure from October 2008 and change from an e-programme system to a more personal and effective training structure.

From October, we will be offering athletes the "Front Runner Training Framework". For the majority of athletes these 4 weekly training sessions will provide the perfect training structure, incorporating all the ingredients for improved performance and greater enjoyment in your running.

On the two faster sessions we will offer a special "Woman's Only" Programme conducted by level 1 coach, Kathy Garnett. On Wednesday and Saturday, the "Woman's Only" and"Open Squads" will train concurrently with sessions tailored to level and ability.

The "Front Runner Training Framework" can be viewed here.

Testimonials:

“I’ve been using Front Runner coaching services since June 2007. Initially, I was after a 3 month program aimed at finishing in the top 30 in the City to Surf. My previous highest placing was 35th in the 12km race. I ended up running a 43:50 and got 28th place. Since the City to Surf, I have run a 36:00 10km and a 17:00 5km, both of which were substantially quicker than my previous PBs (37:20 and 17:35 respectively).  

I can confidently say that the coaching approach has helped me to my fittest point yet, evidenced by continuing PBs. In particular, I have been very impressed with the injury prevention side of the programs. In previous years, my biggest challenge was being able to build a high mileage base without getting injured. Raf’s approach to building workload, active injury prevention and injury management has been instrumental in getting me to a point where I can run 85+ km per week injury free”

Stewart (CEO)

"I started training under Front Runner Sports at the beginning of 2006 from a base of very little running but a background of elite rowing. Raf very quickly helped me clarify my goals and set out my aims for 2006 and beyond. Within the next 18 months he assisted me in my aim to drop 5 minutes from my 10km time to drop under 45 minutes plus complete 2 marathons. Raf's programs are easy to follow, never boring and he is on hand to assist with advice throughout the training block"

Jo (Doctor)

"I've been coached by Raf from Front Runner Sports since April 2007. As a new comer to the world of running Raf gradually introduced me to a consistent training program and within the first 6 months my 5k time had dropped by 7 minutes.

The steady increase in distance and intensity has enabled me to run injury free and the variety in the sessions, and consistent racing keeps my motivation and commitment right up there.

I cant wait to see the further improvements I can make in the coming years with his guidance"

Kathy (Small Business Owner)