JAND Fitness & Performance Academy

This 16-week program is designed for beginners or those returning to running after a break—building from zero to confidently running 5km non-stop. By combining running, strength training, and swimming, this program ensures a safe and progressive approach to achieving your goal.

What’s Included in the Program?

1️⃣ Running Sessions (2x per week)

• Gradual progression from walking to running intervals, leading to continuous running by the end of the program.
• Focus on developing stamina, improving running mechanics, and building confidence.

2️⃣ Strength and Conditioning (2x per week)

• Tailored gym sessions to improve lower-body strength, core stability, and injury prevention.
• Exercises focus on running-specific muscles, building a strong foundation for future fitness goals.

3️⃣ Swimming Workouts (2x per week)

• Low-impact cardio sessions to improve cardiovascular fitness and support recovery.
• Enhances lung capacity and stamina while reducing stress on joints.

4️⃣ Recovery and Flexibility Work

• Stretching and mobility exercises integrated into the program to enhance recovery and reduce injury risk.

5️⃣ Weekly Progress Tracking

• Milestone runs and self-assessments every 4 weeks to measure improvement and maintain motivation.

6️⃣ Mental Strategies for New Runners

• Expert tips on building resilience, staying consistent, and overcoming mental hurdles in your running journey.

Why Choose This Program?

The Couch to 5K Program is perfect for anyone starting their running journey or getting back into it after a break. It balances structured progression with flexibility, ensuring you build strength, stamina, and confidence without feeling overwhelmed.

By the end of 16 weeks, you'll be running 5 kilometers non-stop, ready to take on your next challenge!

The Half Marathon Program is a professionally-designed, 12-week training plan crafted to help runners achieve their best half-marathon performance. This program combines structured running sessions, targeted gym workouts, and expert guidance to optimise endurance, speed, and recovery.

1. Progressive Running Sessions

• Long Runs: Build endurance with carefully planned weekly long runs, increasing distance to enhance stamina.
• Intervals: Develop speed and efficiency with high-intensity interval training (HIIT) tailored to your race pace.
• Hill Workouts: Strengthen your legs and improve cardiovascular capacity with uphill runs and sprints.
• Tempo Runs: Focus on sustained efforts at a challenging pace to enhance your lactate threshold.
• Recovery Runs: Incorporate low-intensity runs to promote active recovery and reduce fatigue.

2. Gym-Based Strength Training

• Two Sessions Per Week: Target running-specific muscles and improve overall body strength with expert-designed workouts.
• Lower Body Focus: Build power in the glutes, hamstrings, quads, and calves to support efficient running.
• Core Stability: Strengthen your core to maintain posture and reduce injury risk during long runs.
• Upper Body Integration: Enhance overall balance and efficiency with functional upper-body exercises.

3. Mobility and Flexibility Work

• Dynamic Warm-Ups: Prepare your body for each run with mobility drills that reduce stiffness and improve range of motion.
• Stretching Routines: Promote flexibility and reduce the risk of injury with structured pre- and post-run stretches.
• Active Recovery Days: Incorporate light exercises and yoga-inspired movements to improve recovery and maintain joint health.

4. Running Technique and Form Drills

• Stride Optimisation: Work on cadence, stride length, and efficiency to run faster with less effort.
• Foot Strike and Arm Swing: Refine mechanics to minimise energy wastage and reduce impact-related injuries.
• Plyometric Training: Improve explosiveness and power with running-specific jump drills.

5. Endurance and Race-Specific Preparation

• Pacing Strategies: Learn how to pace yourself for consistent energy output throughout the race.
• Race-Day Simulation Runs: Practice fueling and pacing strategies in training to prepare for race conditions.
• Mental Conditioning: Build mental toughness with visualisation techniques and strategies to stay focused during challenging sections of the race.

6. Nutrition and Hydration Guidance

• Fueling Strategies: Learn how to manage carbohydrate intake for sustained energy during training and racing.
• Hydration Protocols: Understand the importance of electrolyte balance and hydration for optimal performance.
• Pre-Race and Recovery Tips: Optimise your nutrition before, during, and after runs to enhance performance and recovery.

7. Performance Monitoring and Tracking

• Weekly Progress Checks: Assess mileage, pace, and recovery to ensure you're on track to meet your goals.
• Custom Adjustments: Tailor your plan based on performance metrics and feedback.
• Goal Setting: Set realistic milestones and track your progress toward achieving them.

8. Comprehensive Support and Resources

• Video Tutorials: Access step-by-step guidance for strength exercises, stretches, and running drills.
• Expert Advice: Receive personalised tips and adjustments from experienced coaches.
• Community Access: Connect with other runners for motivation and support throughout your journey.

The Half Marathon Program is perfect for runners who are currently running a minimum of 30km per week and want to maximise their potential and run their best half marathon yet. Whether you're chasing a personal best or simply want to cross the finish line confidently, this program offers everything you need for success.

The Speed Program is a professionally-designed, 12-week training plan designed to enhance your speed and explosive power, equipping you with the tools to excel in any sport or race. With a balanced focus on strength, conditioning, and recovery, the Speed Program builds the foundation for faster and more efficient movement.

1. Top-End Speed Development

• Focus on improving your maximum sprinting velocity with advanced running drills and sprinting techniques.
• Build strength and coordination to maintain top speed for longer distances.

2. Acceleration Training

• Target the crucial first steps of your sprint with explosive start drills and acceleration training.
• Build power and technique to improve your ability to reach top speed quickly.

3. Strength and Power

• Gym sessions tailored to develop the key muscle groups for speed, including hamstrings, glutes, and core.
• Exercises like deadlifts, squats, and explosive lifts ensure functional strength.
• Accessory exercises like the Bosch plate switch and wall hip iso catch specifically target key muscles and movements for running.

4. Plyometrics and Reactive Power

• High-intensity jumping drills to improve ground reaction forces and explosive takeoff.
• Progressions from bounding to depth jumps build reactive strength for speed.

5. Running-Specific Mobility and Flexibility

• Targeted end-range strengthening exercises to enhance range of motion and reduce injury risk.
• Improve dynamic flexibility to ensure efficient and fluid movement patterns.

6. Sprint-Specific Conditioning

• Interval sprints and endurance training designed to build anaerobic capacity and maintain speed over distance.
• Sessions tailored to simulate race or game-day scenarios.

7. Performance Monitoring and Tracking

• Tracking tools to measure progress and refine training goals.
• Objective data ensures you stay on track to hit your targets.

8. Support and Guidance

• Expert guidance and personalised support to ensure proper progression and maximise results.
• Get personalised advice and answers to your questions through the app's direct messaging feature.

9. Professionally-Designed Training Plan

• A structured, periodised program tailored to your current fitness level and goals.
• Clear session breakdowns, recovery guidance, and progression strategies.

The Speed Program is ideal for athletes looking to run faster, improve performance in their sport, or dominate their races. With its emphasis on both the science and practice of speed development, you’ll not only see measurable gains but also learn how to sustain them for long-term success.

The Knee Rehab: 4-Phase Program is a comprehensive, high-performance rehabilitation system designed specifically for runners recovering from knee pain or injury. This evidence-based program focuses on progressive strength development, mobility, neuromuscular control, and running-specific mechanics to ensure a safe and structured return to pain-free running while minimising re-injury risk.

1. Progressive, Phase-Based Rehabilitation

✔ Systematic Recovery: Move through four structured phases, gradually increasing strength, mobility, and impact tolerance.
✔ Individualised Progression: Advance only when pain levels are controlled, ensuring a safe and effective return to running.

2. Strength & Stability Training

✔ Key Muscle Activation: Strengthen quads, glutes, hamstrings, and calves to provide optimal knee support.
✔ Single-Leg Stability Work: Improve balance and control to reduce knee stress and improve running mechanics.

3. Mobility & Soft Tissue Optimisation

✔ Joint Mobility & Flexibility: Address stiffness and restrictions with dynamic mobility drills.
✔ Targeted Recovery Work: Incorporate foam rolling and soft tissue release to enhance movement efficiency.

4. Running-Specific Strength & Plyometrics

✔ Impact Tolerance & Elasticity: Progress from controlled plyometrics to dynamic single-leg loading for running readiness.
✔ Mechanics & Form Refinement: Use drills and movement re-education to reinforce proper running technique.

5. Structured Return to Running

✔ Gradual Volume & Intensity Progression: Follow a walk-run approach, with controlled mileage increases based on pain-free movement.
✔ Cadence & Stride Adjustments: Optimise step rate and landing mechanics to reduce knee load and improve efficiency.

6. Injury Prevention & Long-Term Resilience

✔ Strength Maintenance & Mobility Work: Continue weekly strength and plyometric sessions to support durability.
✔ Load Management & Recovery Strategies: Learn how to balance training load and recovery to prevent future setbacks.

7. Expert Support & Progress Tracking

✔ Guided Plan: Each phase is designed by a high-performance expert in running mechanics and rehabilitation.
✔ Progress Monitoring: Track milestones and adjust your plan based on pain levels, strength gains, and running ability.

This program is ideal for runners at any level looking to rebuild knee strength, restore confidence, and return to training stronger than before. Take control of your recovery and start your comeback today!