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-the yellow program-
✓ This is all new to me,
✓ I hate running,
✓ Running hates me,
✓ Is there a half-time break?
yellow focus
⋆ Brisk walking is king
⋆ Progressive build-up
⋆ The shuffle method
⋆ Enjoying the process
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-the red program-
✓ I'd like to run a bit,
✓ I like the thought of a safe plan,
✓ A post-COVID challenge sounds great,
✓ So I won't come last, right?,
red focus
⋆ The walk:run method
⋆ Efficient & safe running technique
⋆ Never pressing too hard
⋆ Proud of my new fitness level
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-the blue program-
✓ I've finished the C2S before,
✓ I'm keen to run strongly,
✓ I sometimes face running niggles,
✓ I'd like to run more efficiently
blue focus
⋆ Learning safe, efficient running technique
⋆ Practising a smart build-up
⋆ Policing your right intensity
⋆ Enjoy hitting the line
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-the green program-
✓ I'd like to beat Kipchoge,
✓ I can hold a solid clip,
✓ I'll finish between 45-55 minutes,
✓ Again, Kipchoge is going down,
green focus
⋆ Weekly testing
⋆ 4-phase build up
⋆ Strength & stretch
⋆ Race pacing