Love Running? Join our Online Squad

The Bowes Fitness Online Running Squad is the year-round answer for those runners who want to get in shape and stay there. Or those runners who don't have a specific race in mind but prefer to pick off the races as they go. You get constant training stimulus, ideas for recovery, strength and stretching. You can access  the coach (me) 24/7 by email or phone if you have questions about your training or need some personal tutelage specific to your quest. 

Success Stories...


Sydney Marathon 2017

Maura was training for the Sydney Marathon and using my good mate Jonothan Cawte as a strength and conditioning coach. As Maura's, training progressed and her investment in the race grew she needed some more specific answers from an event specific coach. Jono referred her to me, which was a great move, because Maura was doing a lot right already but with my guidance we were able to focus on the key points of training that would give her the best return for her time. Because the clock was ticking. 

That's the benefit of using me as your coach, I've been there before and can tell you, "Yes, do this" or "No, don't worry about that." It makes you preparation much more efficient and means you don't get bogged down on one minor detail at the detriment of the overall goal. 

With the right coaching advice and training stimulus this stuff is attainable for people at any level.


New York Marathon 2017

Dan had the struggle of training through a Hong Kong summer as he prepared for the New York Marathon. What were perceived disadvantages, the hills, the heat, the wild bores on the running track turned into blessings come race day. Because all the resistance Dan had built up to that duress meant the streets of New York were a breeze. He even blew my expectations out of the water!

It proves, if you're doing the training as per program, you're preparing your body sufficiently for the challenge ahead. You don't need the perfect training environment and nice weather, you just need to do the work. 

I've done these programs myself and each time I race and reflect the programs change and improve to make your experience better and totally achievable.  

Join our squad...

What will you get when you join the Bowes Fitness Online Running Squad?

Weekly training stimulus

  • Beginner
  • Intermediate
  • Advanced

Monday

Recovery run 30 - 60 mins

Should be a very light run after you LSD on the Sunday previous. Start ever so slow, don't go too hard, just get your body moving to aid recovery and prepare for the week ahead.

Hot tip: Skip this session if you're too sore. 


Tuesday

Intervals - 2km repeats

WU 2km jog, drills, 4 x 100m strides

3 x 2km hard runs (3 mins rest)

WD 1km easy jog

Wednesday

Rest


Thursday

Progressive 12km

3km @ easy pace

3km @ marathon pace

3km @ half marathon pace

3km @ hard pace

WD 2km easy

Hot tip: if you don't know your paces, watch video to learn how to run this. you should get faster throughout the workout. 

Friday

Easy 40 mins

40 minutes of easy running. No pace requirement.

Hot tip: Once you know a rough 40 minute course in your area, leave the watch at home for these runs. 


Saturday

Rest


Sunday

LSD (long slow distance) 

10km runners: 14km

Half marathon runners: 20km

Marathon runners: 26km 

Every week you'll receive a weekly training stimulus with challenging workouts suitable to your level of expertise. 

What do you get?

Your training program

Every week you'll receive a training stimulus in Beginner, Intermediate and Advanced.

Instructional videos

Every workout in your program comes with an instructional video to help you understand the training session. 

24/7 Coach Contact

It's like I'm there with you every step of the way. With 24/7 email and phone contact, I can clarify any problems you might encounter in training and racing. 

Free First Month

Simple, fast and effective flexible move


$

FREE

  • Working time 24/7 all days
  • Free Tea & Coffee
  • Max 15 team members
  • Superfast wifi
  • Free Kitchen
Personal Coaching

Simple, fast and effective flexible move


$

99USD

/mo

  • Working time 24/7 all days
  • Free Tea & Coffee
  • Max 15 team members
  • Superfast wifi
  • Free Kitchen
Basic

Simple, fast and effective flexible move


99.99

/mo

  • Working time 24/7 all days
  • Free Tea & Coffee
  • Max 15 team members
  • Superfast wifi
  • Free Kitchen
Private

Simple, fast and effective flexible move


299.99

/mo

  • Working time 24/7 all days
  • Free Tea & Coffee
  • Max 15 team members
  • Superfast wifi
  • Free Kitchen

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