12 Week ProgrammeStrength + Running Coaching
One coordinated performance system

Run faster.
Get stronger.Build both together.

A structured 12-week coaching programme combining running, strength, nutrition, recovery and accountability in one system.

12Weeks
2Specialist coaches
1Integrated programme
Built for athletes who want clear structure, aligned coaching and measurable progress.
Dual Performance
The ProblemWhy separate plans stall

Training works better when it works together.

Running, lifting, fuelling and recovery all compete for the same resources. They should be programmed as one system.

01
Running fatigue
Mileage and intensity need to leave enough capacity for productive strength work.
02
Gym interference
Lower-body loading needs to complement key run sessions rather than compromise them.
03
Static nutrition
Nutrition should move with training demand, body-composition goals and recovery needs.
04
Disconnected advice
One athlete should not have to reconcile competing plans from different coaches.

The aim is not simply more training. It is better coordination of the training that matters.

One athlete
one system
Less guesswork. More intent behind every session.
Dual Performance
The TeamTwo specialists, one programme

Specialist coaching. Shared decisions.

Karl
Running & endurance
  • Individualised mileage and weekly structure
  • Race-specific sessions and pacing
  • Progression based on performance data
  • Fuelling and race-week strategy
Alex
Strength & nutrition
  • Progressive strength programming
  • Load management around running demands
  • Nutrition targets matched to the training phase
  • Movement quality and injury-risk management
Together
One athlete strategy
  • Shared athlete data and check-ins
  • Programme decisions made collaboratively
  • Running and strength adjusted together
  • One clear direction for the full 12 weeks

Different areas of expertise. One shared view of the athlete.

Coordinated
coaching
No gap between run day, lift day and recovery.
Dual Performance
The MethodAssess. Build. Perform.

A framework that adapts to the athlete.

Discovery Week

The programme begins by understanding current training, nutrition, recovery, schedule and goals before meaningful changes are prescribed.

Weeks 1–4
Foundation
  • Establish consistent training and reliable baselines
  • Set the appropriate nutrition phase
  • Build load tolerance without unnecessary spikes
Weeks 5–8
Build
  • Progress key running intensity and volume
  • Drive progressive strength overload
  • Adjust nutrition and recovery as demand rises
Weeks 9–12
Perform
  • Sharpen race or performance-specific work
  • Taper and fuel where relevant
  • Review progress and establish the next phase

Body-composition work is used when it supports the athlete’s goal — not forced into every programme.

Individualised
within a system
The framework stays consistent. The prescription changes with the athlete.
Dual Performance
ProofReal athlete outcomes

Different starting points. Same coaching system.

Athlete 01 — Jacob
Jacob at week 1
Week 1
Jacob at week 12
Week 12
Starting pointFirst marathon completed in 4:14 with running and strength lacking a coordinated structure.
What changedRunning, strength and nutrition were programmed together across the block.
Measured result4:14 to 3:30 marathon performance alongside body-composition progress.
Athlete 02 — Khang
Khang at week 1
Week 1
Khang at week 16
Week 16
Starting pointFour years around 89kg with repeated stop-start attempts.
What changedSustainable nutrition habits with running and strength progressing together.
Measured result89kg to 80kg, a 3:47 debut marathon and 63.3km Gold Coast ultra in 16 weeks.

Results are shown with context: starting point, coaching approach and measurable outcome.

Evidence
over hype
Different goals. One coordinated approach.
Dual Performance
The SystemWhat the programme includes

Coaching that stays connected week to week.

Programming
  • Individualised running programme
  • Individualised strength programme
  • Nutrition and recovery targets
  • Race or performance strategy
Coaching
  • Weekly review with both coaches
  • Ongoing programme adjustments
  • Technique and form feedback
  • Replies within 24 hours, 7 days a week
Tracking
  • Dual Performance athlete portal
  • Training and progression tracking
  • Nutrition logging and targets
  • Fatigue and recovery trends
Long-term value
  • Athlete community
  • Educational resources
  • End-of-programme review
  • A repeatable framework beyond 12 weeks
Dual Performance portal homehome
Dual Performance portal trainingtraining
Dual Performance portal nutritionnutrition
Dual Performance portal progressprogress

The portal supports the coaching. The value is in the decisions, feedback and adjustments behind it.

Proactive
coaching
Not a library of workouts. An actively coached programme.
Dual Performance
The FitWho the programme is for

Built for athletes ready to execute.

  • Want to improve running and strength together
  • Are prepared to train consistently
  • Value structure, feedback and accountability
  • Need training to work around a real schedule
  • Want nutrition to support performance and body composition
  • Will communicate honestly about recovery and execution

The programme is designed around consistency and coaching responsiveness, not perfection.

Built for
real life
A strong fit matters more than simply adding another athlete.
Dual Performance
The StandardWhat stays consistent

Personalised programming. Consistent standards.

01
Plan with context
Training is built around current capacity, goals, schedule and available equipment.
02
Review the data
Execution, performance, fatigue and recovery inform the next coaching decision.
03
Adjust early
The programme changes when life, recovery or performance shows that it should.
04
Progress with intent
Every phase has a clear reason and connects to the longer-term goal.

Personalised does not mean improvised. Every athlete follows the same coaching standards.

Flexible plan
clear standard
Structure where it matters. Flexibility where it is needed.
Dual Performance
Getting StartedFrom call to programme

A clear start. No guesswork.

01
Fit call
Discuss goals, current training, constraints and whether Dual Performance is the right coaching fit.
02
Discovery
Establish a real baseline across training, nutrition, recovery and weekly routine.
03
Programme begins
Both coaches build the first phase, establish targets and continue adjusting from weekly feedback.

The programme is individualised after the athlete is understood, not before.

Assess first
prescribe second
12 weeks. Two coaches. One integrated programme.
Dual Performance
Next StepBook a call

See if it is the right fit.

dualperformance.au/book-call

Start with a conversation about the goal, current training and what needs to change. From there, both sides can decide whether the programme is the right next step.

→Book a callChoose a time that works.
On the call
  • Clarify the main performance or body-composition goal
  • Review the current training setup and biggest constraint
  • Explain how Dual Performance coaching would approach it
No generic template. A clear coaching process from day one.
Dual Performance
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