12 Week ProgrammeThe Promise

Hybrid strength & endurance coaching

Run faster.
Get stronger.Stop choosing between the two.

One integrated coaching system for your running, strength, nutrition and recovery.

12Weeks

2Specialist coaches

1Integrated system

The ProblemWhy plans stall

Your training should work together.

Most coaching gives you a plan and wishes you luck.

Running fatigue

Hard mileage leaves nothing for the gym, so strength never progresses.

Gym interference

Heavy legs land the day before the run that mattered.

Static nutrition

Intake never changes when training load does, so recovery stalls.

Separate plans

Two sources of advice, neither one seeing the whole athlete.

You do not need more sessions. You need every session pulling in the same direction.

The real
constraint

The TeamWhy two specialists

Two specialists. One shared view.

Karl

Running & endurance

Personalised mileage built around your real week
Programming shaped by your race goal, not a template
Tailored paces from your own performance data
Fuelling and race-week strategy, start to finish

Alex

Strength & nutrition

Progressive overload that actually progresses
Week-to-week adjustment around work, life and fatigue
Nutrition targets that move with your training load
Movement quality and injury-risk management

Together

One athlete strategy

Shared check-ins, both coaches
One set of training data, seen by both
Decisions made together, not passed between us
One plan — never two sent to one athlete

One coach sees the full picture. Two coaches own it.

The real
difference

The MethodCut. Build. Deliver.

We don’t guess. We phase everything.

Discovery Week

Understand the athlete before prescribing the programme. Your phase, your deficit and your training load are all set by what we see.

Weeks 1–4

Aggressive cut

Sharp, controlled deficit set from Discovery Week
Protein high, strength volume held to protect muscle
Running base and consistency established

Already lean? This block is a build, not a cut

Weeks 5–8

Build

Calories back to maintenance, body composition holds
Running intensity progresses
Progressive strength overload

Performance climbs as fuelling normalises

Weeks 9–12

Perform & deliver

Peak or performance testing
Race and taper strategy where relevant
Long-term system embedded

Fully fuelled for the goal

80/20 nutrition. Eighty percent structured and mindful, twenty percent enjoyment with control. No banned foods.

Built for
real life

ProofMeasured outcomes

Real athletes. Measured outcomes.

Athlete 01 — Jacob

Starting pointAn undertrained first marathon in 4:14, and years of feeling he had to choose between looking stronger or running better.

What changedOne coordinated plan — running and strength programmed together, nutrition phased across the block.

Measurable result4:14 to 3:30. A 44-minute marathon personal best and a body recomposition, in the same 12 weeks.

Athlete 02 — Khang

Starting pointFour years stuck at 89kg, in the cycle of starting over.

What changedSustainable habits built around a busy schedule, with running and strength progressing together.

Measurable result89kg to 80kg, a 3:47 debut marathon and the 63.3km Gold Coast ultra — in 16 weeks.

Every result is a real athlete with a starting point, a decision we made, and a measured outcome.

No claims
without data

The SystemHow it works, and what you get

You always know what matters next.

Programming

Personalised running programme
Personalised strength programme
Nutrition and recovery targets
Race or performance strategy

Coaching

Weekly review, both coaches
Ongoing programme adjustments
Technique and form feedback
Replies within 24 hours, 7 days a week

Tracking

Personalised athlete portal
Strava integration
Gym progression tracking
Fatigue and recovery trends

Long-term value

Athlete community
Educational resources
End-of-programme review
A system you keep beyond 12 weeks

Dual Performance portal, training screen

Dual Performance portal, nutrition screen

Dual Performance portal, progress screen

We contact you first. You never have to raise your hand and hope somebody notices.

Proactive
coaching

The FitIs this right for you

Built for athletes ready to execute.

You want to improve running and strength together
You are prepared to train consistently
You value feedback and accountability
You want coaching adapted around real life
You will communicate honestly about recovery and execution

What questions or concerns would you want resolved before starting?

Open the
conversation

The PlanPrescribed for Jaydon

Your next 12 weeks.

Your primary goal

Leaner and more defined — and a sub-20 5k.

Your biggest current limitation

No nutrition structure: not enough protein, no routine. Jumper’s knee and weak ankles to manage alongside it.

First coaching priority

Protein and structure that survive your shifts, and loading the knee and ankles properly before mileage climbs from 15km.

Target start date

To be agreed on this call.

Your full programme is built after Discovery Week, from a real week of your training and eating.

Built on
evidence

InvestmentAnd your next step

Your investment.

$1,800for the full 12 weeks

Payment

Bank transfer. Details sent with your confirmation once your place is booked.

If the approach feels right, the next step is confirming your place and setting your start date.

→ Confirm your placeSet your start date and begin Discovery Week.

What happens next

You confirm your place and start date
Discovery Week begins — you train your normal week
Your full programme is built from what we see

1 / 9 Dual Performance

Presenter notes — visible on a shared screen. Press Shift + N to hide.

1. The Promise

Purpose: Open on their desired outcome, not on our product.
Main point: You do not have to trade running speed against strength. That trade-off is a coaching failure, not a law of physiology.
Ask them: What would make these 12 weeks a clear success for you?
Off screen: Write their answer down. Every later slide should be tied back to it by name.
Transition: Say: let me show you why that usually does not happen.

Run faster.Get stronger.Stop choosing between the two.

1. The Promise

Run faster.
Get stronger.Stop choosing between the two.