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You will be able to access and download the course after purchase.
Treadmill Programme 2: The Burn
£39.00
For when you want fast change and you’re prepared to work for it.
The Burn is fifty-five minutes of structured running built around three flat-pace pushes at 11.5 to 12 km/h, three hill runs at up to 8% incline, and three forty-five-second sprints near the end, with proper recoveries built into every transition because hard sessions only count if you can do them again next week. It’s harder than The Refined, which is the whole point: you should finish soaked, breathing through your mouth, slightly wrecked, and feel great again about five minutes later. That’s the difference between productive hard work and just punishing yourself.
Two to three sessions a week is enough, since the body needs forty-eight hours between hard runs to actually adapt, so this isn’t something you do every day. If you’re new to running, build a base first with two or three weeks of jogging twenty to thirty minutes a few times a week before you take this on, because the intervals are genuinely demanding and going in cold is how people get hurt.
What’s included:
∙ Full programme PDF with minute-by-minute structure
∙ Pace guides in km/h and mph
∙ Form, breathing, and recovery notes
∙ Instant download
£39.00
For when you want fast change and you’re prepared to work for it.
The Burn is fifty-five minutes of structured running built around three flat-pace pushes at 11.5 to 12 km/h, three hill runs at up to 8% incline, and three forty-five-second sprints near the end, with proper recoveries built into every transition because hard sessions only count if you can do them again next week. It’s harder than The Refined, which is the whole point: you should finish soaked, breathing through your mouth, slightly wrecked, and feel great again about five minutes later. That’s the difference between productive hard work and just punishing yourself.
Two to three sessions a week is enough, since the body needs forty-eight hours between hard runs to actually adapt, so this isn’t something you do every day. If you’re new to running, build a base first with two or three weeks of jogging twenty to thirty minutes a few times a week before you take this on, because the intervals are genuinely demanding and going in cold is how people get hurt.
What’s included:
∙ Full programme PDF with minute-by-minute structure
∙ Pace guides in km/h and mph
∙ Form, breathing, and recovery notes
∙ Instant download