[ TRAINING ]
Three coached runs and three strength blocks a week. You can run all of them, one of them, or the two that fit around the rest of your life — nobody counts.
[ THE TRACKS ]
Every session is coached, every session is included, and none of them require you to have done the one before.
[ TUESDAY · 18:30 ]
Track intervals and threshold work split into nine pace groups, from 4:30 per kilometre down to a run-walk. Everyone runs the same session at their own number, and the whole group finishes within ten minutes of each other.
[ THURSDAY · 18:30 ]
Short, honest repeats on the viaduct ramp with a full walk-back between each one. Coach Priya leads the group that walks them on purpose, which is most people for the first month.
[ MON · WED · FRI ]
Squat, hinge, press, carry. Barbell fundamentals taught from zero and loaded to whatever you can hold well today, with a coach on the floor for every rep of every session.
[ SUNDAY · 08:00 ]
Ten to eighteen kilometres, untimed, regrouping at every corner. The only session with a rule attached — the pack waits — and the only one that ends in a café rather than a stretch.
[ THE WEEK ]
Every session is coached, every pace has a group show up to one a week or all seven.
Sunrise Tempo
Coach Lena · track intervals, every pace group
06:15
Strength Block
Coach Marcus · barbell fundamentals, all levels
18:30
Run Club Social
Easy 5k · nobody runs alone, nobody gets dropped
19:45
Hill Repeats
Coach Priya · short and honest, walk-backs included
06:15
Strength Block
Coach Marcus · deadlift focus, spots guaranteed
18:30
Tempo Thursday
Threshold work · pace groups from 4:30 to 7:00
19:45
Long Run Social
10–18k routes · coffee at the finish, always
08:00
Open Gym
Strength floor · coaches on hand, bring your plan
10:00
Mobility Reset
Stretch and breathe · the session your legs asked for
11:30
[ ABOVE THE ARCH ]
One room, six racks, and no machines that do the work for you. Open for coached blocks three times a week and for open gym at the weekend.
[ RACING WITH US ]
Nobody has to race. But when you decide to, the plan comes out of the sessions you already run — not out of a separate programme with a separate fee.
Ten weeks out, your coach rewrites the sessions you already run into a plan for the distance. No extra fee, no second app.
Club runners pace each other at the spring half and the autumn marathon. Twenty-two of us were on the same start line last April.
The week after a race is mobility, easy miles and one lift. Coming back slowly is coached as carefully as going out fast.