Coaching Enquiry

Let's talk about your goal.

Tell us what you are training for and where you would like some help. We will review it properly and let you know whether coaching is the right fit.

You're enquiring about

Full name

Location

Primary discipline

Which running program fits you?

Use a current 5km completed within the past eight weeks. If you do not have one, a recent HYROX Open Singles result can help guide your placement.

Your current ability—not the time you hope to run—determines your starting program.

If your 5km, HYROX result and recent training history point to different levels, begin with the lower-volume program. We can review your placement once training begins.

Tier 1 Foundation For runners building the consistency and impact tolerance required to hold their running together across all eight kilometres. Current 5km 25:00+ Recent HYROX Open 1:35+ men · 1:45+ women 2 Run Theory runs per week Tuesday Run Club — Tier A · Sunday easy homework · Friday Squad is not prescribed Aerobic consistency · running economy · repeatable 1km efforts without late-race breakdown Tier 2 Development For established recreational runners with reasonable fresh speed who lose pace as station fatigue accumulates. Current 5km 20:00–24:59 Recent HYROX Open 1:15–1:34 men · 1:25–1:44 women 3 Run Theory runs per week Tuesday Run Club — Tier B · capped Friday Squad session · Sunday easy homework Threshold capacity · 1km repeatability · controlled pacing under accumulated fatigue Tier 3 Performance For experienced runners with established durability who are chasing improvements in running efficiency and race execution. Current 5km Sub-20:00 Recent HYROX Open Sub-1:15 men · sub-1:25 women 4 Run Theory runs per week Monday recovery run · Tuesday Run Club — Tier C · capped Friday Squad session · Sunday easy homework Threshold development · race-rhythm precision · running economy · maintaining pace across all eight 1km race runs Unsure Help me place myself You do not need to guess. If you have not completed a recent 5km or HYROX Open Singles race, tell us your current weekly running, longest recent run and race history. We will place you in the most appropriate starting program.

HYROX times shown are indicative recent Open Singles results used to guide placement only. They are not predicted or guaranteed outcomes, and do not apply to Doubles, Relay or Pro divisions.

Your 12-week running plan

Structured. Personalised to your zones. Ready on your watch.

Once you have been placed into Foundation, Development or Performance, your complete 12-week running program will be delivered through TrainingPeaks.

Every structured workout is scheduled into your calendar, prescribed to your individual training zones and able to sync directly to a compatible training watch.

$99 One-off payment

Equivalent to $8.25 per week

One payment for the complete 12-week program. No subscription.

What's included

Placement into the appropriate Foundation, Development or Performance program
Complete 12-week periodised running progression
Structured workouts delivered through TrainingPeaks
Workout targets prescribed to the athlete’s individual training zones
Compatible workouts synced directly to the athlete’s training watch
Complete warm-ups, main sets, recoveries and cool-downs
Clear integration with GRITLAB’s weekly HYROX training
Tuesday Run Club and Friday Squad substitution guidance
Deload weeks, race-specific preparation and taper
Race-week schedule based on the athlete’s allocated Melbourne race day

Run Theory sessions

Tuesday Run Club and Friday Squad attendance are separate from the plan purchase and continue under Run Theory’s normal access arrangements, including the usual complimentary sessions.

Where Run Club or Squad appears in the athlete’s program, the prescribed group session replaces that day’s programmed workout—it is not completed in addition to it.

This is a structured training plan prescribed to your zones. It does not include ongoing one-to-one coaching or unlimited weekly program adjustments.

Preferred coach Not sure who to work with? Choose no preference and we will recommend the coach whose experience best matches your goal.

What are you training for, and what would you like help with?

We use these details only to assess your enquiry and respond to you. We do not sell or share your information. See our privacy policy.

Run Theory Menu