A 4 week repeatable, online program designed for those are temporarily unable to run due to injury or for those who simply wish to give their body a break from regular running. The goal of this program is to maintain or build running specific fitness via cross-training methods that allow similar oxygen uptake and movement patterns to running, whilst increasing general strength.

Fully interactive with video demonstrations of all drills and lifts, your workouts can be uploaded either daily or weekly with the option of keeping notes for each workout and uploading data from your choice of running tech. Once you have specified your start date you will have access to the full program both online (for the stated duration) and contained within a PDF document attached to your welcome email.

The cardiovascular element is provided by Coach Holly Rush, GB athlete, Commonwealth Games Competitor and Ultra Distance Trail and Mountain Runner. The strength work is programmed by BPU British Powerlifting Record Holder and Ultra Distance Endurance Athlete, Coach Pete Stables.

The plan incorporates 6 weekly cardiovascular training sessions which require access to a pool (although this is not mandatory) and a gym which comprises x-trainers or elliptical trainers, upright bikes, resistance machines, squat racks/cages, barbells and plates. All cardiovascular sessions require the use of a heart rate monitor, and if using the pool, a pool-running belt.

Please note that this program is based on the assumption that you are able to do everything except run. Some activities may aggravate, or make worse, your specific injury. Please consult a specialist before beginning this program. The strength sessions may be replaced by a specific protocol given to you by your physiotherapist.