1.2 The Self-audit
1.3 The Time audit
1.4 Barriers and solutions
2.1 Module 2 Introduction
2.2 The Athlete Profile
2.3 Accountability
2.4 Apps and Technology
2.5 Time Trials
2.6 Training logs/diaries
3.1 Module 3 Training Overview and core principles
3.1a - Training considerations for women
3.2 Running slowly to run faster
3.3 Heart rate training
3.4 Pace Zones
3.5 How to monitor your training - rate of perceived exertion (RPE)
3.6 Preparation - The warm-up
3.7 Running drills
3.7.1a Drills Intro
3.7.1 Drills - Circling
3.7.2 Drills - Skis
3.7.3 Drills - Forrest Gump legs
3.7.4 Drills - Marching
3.7.5 Drills - Marching 2
3.7.6 Drills - side to sides
3.7.7 Drills - Skipping 1
3.7.8 Drills - Skipping 2
3.7.9 Drills - Carioca 1
3.7.10 Drills - Carioca 2
3.7.11 Drills - Donkey Kicks 1
3.7.12 Drills - Donkey Kicks 2
3.7.13 Drills - Knees high
3.7.14 Drills - Heel flicks
3.7.15 Drills - Bounding
3.7.16 Drills - Heels high
3.7.17 Drills - Fast walking
3.7.18 Drills - High knees sideways
3.7.19 Drills - Over Ankles
3.7.20 Drills - Over knees
3.7.21 Drills - Landmines
3.7.22 Drills - High leg kickouts
3.7.23 Drills - Exaggerated sprinting
3.7.24 Drills - Windmills
3.7.25 Drills - Up, up, out, out
3.7.26 Drills - Hop hop step progressions
3.7.27 Drills - Form work post drills
3.7.28 Drill - Backwards high knees
3.7.29 Drill - Backwards running
3.7.30 Drill - Backwards straight legs
3.8 Types of workouts - Hills
3.9 Types of workouts - Tempo runs
3.10 Types of workouts - Intervals
3.11a Types of workouts - The Easy Run
3.11b Workouts - The Long Run
3.12 Types of workouts - The Hilly Run
3.13 Types of workouts - The Fartlek
3.14 Types of workouts - VO2 max
3.15 Types of workouts - Repeats
3.16 Types of workouts - Progression runs
3.17 Structuring your week's workouts
3.18 Too Much Too Soon Too Fast syndrome
3.19 The cool down and the post-run stretching routine
4.1 What is recovery and why is it important?
4.2 Hydration
4.3 Nutrition
4.4 Sleep
4.5 Rest
4.6 Active Recovery
4.7 Foam Rolling
4.7a Using a foam roller
4.8 Massage
4.9 Summary of Module 4
5.1 Intro and why runners should do non-running exercises
5.2 What kinds of exercise would most benefit me
5.3 Exercises Intro
5.3.1 - Leg exercise descriptors
5.3.2 Lunges
5.3.2a Jumping Lunges
5.3.3 Squats
5.3.4 Calf Raises
5.3.5 Box Jumps
5.3.6 Hip Thrusts
5.3.7 Hip Extensions
5.3.8 Hip Circles
5.3.9 Hip Hinges
5.3.10 Arabesque
5.3.11 Step-ups
5.3.12 High Knees
5.3.13 Burpees
5.3.14 Tuck Jumps
5.3.15 IT Band Crab Walk
5.4 Core strength - exercise descriptors
5.4.1 Mountain Climbers
5.4.2 Supermans
5.4.3 Russian Twist
5.4.4 Renegade Row
5.4.5 Sit up crunches and pulses
5.4.6 Push ups
5.4.7 Plank
5.4.8 Side Plank
5.5 Arms and shoulders - exercise descriptors
5.5.1 Row
5.5.2 Chin Ups
5.5.3 Lateral Raise
5.5.4 Shoulder Press
5.5.5 Bicep curls
5.5.6 Tricep Extension
5.5.7 Shoulder Shrugs
5.6 Multiple muscle group - exercise descriptors
5.6.1 Deadlift
5.6.2 Squat Thrusters
5.6.3 Kettlebell Swing
5.6.4 Bent Over Reverse Fly
6.1 Intro and overview
6.2 Attitude
6.3 Organisation
6.4 Perseverance
6.5 Resilience
7.1 IYR - Intro to running kit
7.2 IYR - Running Shoes
7.3 IYR - Upper body running kit
7.4 IYR - Running Accessories
7.5 IYR - Lower Body Kit
7.6 IYR - Race Day Checklist!
8.1 Overview and reading list
Motivation
Pacing
Running Clubs
Running a Half or Full Marathon
How to set up a workout on Garmin Connect
IYR - Finding a running coach
IYR - Working with a running coach