Whether you're just starting to run, training for your first marathon, or getting back into the gym, take your game to the next level with our training plans.
TRAINING CAMP
BUILDING FITNESS WITHOUT RUNNING: THE POLARISED APPROACH
Whether you’re recovering from injury, protecting your joints, or prefer low-impact training, this plan from our training ambassador, Fin Dearsly helps you build and maintain fitness without running.
TOP 5 ARM EXERCISES FOR BEGINNERS
Starting your fitness journey doesn’t have to be complicated. Training ambassador, David Van Wetherill shares his go-to arm exercises to help you build strength and confidence from week one.
ZONE 2 TRAINING: BUILDING FITNESS THE SMART WAY
Think slow is boring? Think again. Ethan Allen shows why steady effort is secretly the smartest way to boost fitness, recover faster, and make every session count.
THE BEST CORE EXERCISES FOR BEGINNERS
After years of elite sport, Kate Hutchinson shows why getting back to basics is where real strength starts.
HOW TO DO A PROPER SQUAT: A COACH’S GUIDE TO BUILDING CONFIDENCE, STRENGTH & GREAT FORM
From first attempts to confident lifts, Emma Kirk-Odunubi breaks down squat technique that builds strength safely and effectively.
HOW TO DO A PERFECT PUSH UP
Want to master the perfect push-up? Training ambassador, Ethan Allen shows how to turn this tricky classic into a move that builds real strength from day one.
HOW TO IMPROVE ENDURANCE FOR LONGER DISTANCES
HYROX and endurance athlete Fin Dearsly knows what it takes to go the distance. He breaks down what endurance really means and how to build it, wherever you are in your running journey.
MOBILITY AND RECOVERY – THE UNSUNG HEROES OF TRAINING
After years of elite competition, Kate Hutchinson realised mobility and recovery were missing pieces of the puzzle. She explains why they matter more than you think and how she now builds them into her training.
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TRAINING WITHOUT LIMITS: ADAPTIVE APPROACHES TO ENDURANCE AND STRENGTH
Three-time Paralympian David Van Wetherill has redefined what endurance looks like. From crutch marathons to Ironman attempts, he shares how he builds strength and fitness around his disability.
HYROX INJURY RECOVERY: HOW TO REBUILD STRENGTH AND CONFIDENCE
Ethan Allen has taken on rugby, marathons, and HYROX, but he’s also faced the frustration of injury and rehab. Here, he shares how to push forward, rebuild strength, and regain confidence after setbacks.
HYROX PEAK-WEEK TRAINING PLAN
After three doubles and two singles HYROX races – shaving eight minutes off his time – Ethan Allen knows what it takes to reach peak performance. The Sports Direct ambassador shares what his most intense training week looks like, so you can tackle your next HYROX with confidence.
BUILT DIFFERENT: THIS IS HOW YOU TRAIN FOR HYROX WITH A DISABILITY
David Van Wetherill’s love of sport started with table tennis, taking him to three Paralympics. Today, he’s redefining what’s possible:a marathon world record on crutches, an Ironman, and HYROX World Champs in Chicago. In this piece, he explains how to adapt training for your abilities and tackle HYROX, no matter the challenges you face.
SLED STRUGGLES? FIN DEARSLY’S GOT YOUR BACK
Sport has shaped Fin Dearsly’s life, from national tennis talent to HYROX competitor. Combining running and strength training, he shares his go-to sled workout to master one of HYROX’s toughest challenges.
HOW TO SMASH YOUR FIRST HYROX DOUBLES
New to HYROX? Doubles is a great place to start. Sports Direct ambassador Kate Hutchinson breaks down how to prepare, train, and smash your first event.
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AMBASSADOR KATE HUTCHINSON EXPLAINS HOW TO TRAIN FOR YOUR FIRST HYROX
Kate Hutchinson has lived and breathed sport for years, from swimming for England to competing at the HYROX World Championship. With HYROX Dublin coming up, she shares her top training tips to make the most of your preparation.
READY TO RUN? HERE'S HOW TO GET STARTED AND SMASH YOUR FIRST 5K
Everyone starts somewhere, and for many runners that journey begins with a single step. Running ambassador, Tommy Trees shares a simple Couch to 5K plan designed to build confidence, consistency and momentum.
MARATHON NUTRITION PLAN: HOW TO FUEL BEFORE, DURING AND AFTER YOUR RACE
From early training weeks to race morning, nutrition plays a vital role in how you feel and perform. Here’s how to get it right.
CAMP NOTES
WHY I RUN: PURPOSE OVER PACE
For Sports Direct ambassador Leon Parkes, running is about more than just the finish line. In this article, he reflects on his journey and shares what it truly means to lace up, whether it’s your first mile or your hundredth.
HOW INTERVAL RUNNING CHANGED THE GAME FOR MY TRAINING
From the track to the road, Tommy Trees breaks down how interval training changed the way he runs - and why smarter sessions make all the difference.
HOME VS. GYM WORKOUTS: WHICH IS BETTER FOR YOU?
Gym? Home? Why not both? Coach and Ambassador, Emma Kirk-Odunubi weighs up the pros and cons, so you can choose the setup that fits your life and still delivers results.
FINDING STRENGTH AFTER SETBACKS
After retiring from Paralympic sport, David Van Wetherill set himself new challenges that tested him in unexpected ways. In this piece, he opens up about setbacks, ambition and what strength really looks like when things do not go to plan.
HYROX WINS, STRUGGLES, AND LESSONS LEARNED
Balancing full-time teaching with elite HYROX training is no small task. Sports Direct ambassador Kate Hutchinson shares her camp notes, offering an honest look at the highs, lows and lessons learned along the way.
HOW DO YOU STAY MOTIVATED WHEN DEALING WITH RUNNING PLATEAUS?
A&E doctor and long-distance runner Dr Priya Gopaldas knows progress is rarely straightforward. She breaks down what running plateaus are, why they happen and how to move past them when motivation dips.
TRAINING WITHOUT LIMITS: ADAPTIVE APPROACHES TO ENDURANCE AND STRENGTH
Three-time Paralympian David Van Wetherill has redefined what endurance looks like. From crutch marathons to Ironman attempts, he shares how he builds strength and fitness around his disability.
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THINKING OF STARTING HYROX? HERE'S MY ADVICE AS A COACH
Two-time HYROX world champion Emma Kirk-Odunubi knows exactly what the race demands. She shares honest advice on what to expect, common mistakes and how to prepare if you are just getting started with HYROX.
WHAT IS PROGRESSIVE OVERLOAD?
Progressive overload is key to improving strength and performance, and Sports Direct ambassador Ethan Allen shows how to make it work for you. He breaks down the concept in simple terms and shares practical tips to help you safely apply it.
PERIODISING YOUR TRAINING: THE SMARTER WAY TO CRUSH YOUR GOALS
Leon Parkes is no stranger to setting goals and reaching them. His secret? One word: periodisation. In this article, Leon unpacks the concept and how it works. No matter what your goal is, this approach can be your blueprint for success.
HOW I FUEL MY HYBRID TRAINING: FROM EVERYDAY SESSIONS TO RACE WEEK
Emma Kirk-Odunubi knows fuelling is key: you can’t out-train poor nutrition. The Sports Direct training ambassador explains how she approaches food for endurance and strength, so every session counts.
PRE-RUN & POST-RUN HABITS THAT WORK FOR ME
With a marathon PB of 2:29, Tommy Trees has honed his pre- and post-run routines over the years. The Sports Direct running ambassador shares his strategies to keep performing at your best.
OFF-SEASON TRAINING RESET
Sport has always been central to Fin Dearsly’s life and as a seasoned athlete, he’s faced highs and lows. In this piece, the Sports Direct ambassador shares how to use the off-season to reset, recover, and come back stronger.
STAYING CONSISTENT WHEN YOUR SCHEDULE ISN’T
Sport scientist and coach, Emma Kirk-Odunubi, has loved movement for as long as she can remember, turning to it not just for strength, but for purpose during tough times. Still, she knows how tricky it can be to stay consistent when schedules get hectic.
RUNNING FOR THE LOVE OF IT
Whether it’s the endorphins, the community, the routine, or just pure enjoyment, sport brings people together. Marathoner and Marie Claire Senior Health Editor, Ally Head, explores why we run and what keeps us moving forward.
RUNNING PAIN: WHY IT HAPPENS AND HOW TO KEEP RUNNING SAFELY
As an ultrarunner and doctor, Priya Gopaldas knows how to push limits safely. She explains six of the most common running injuries, why they happen, and how to prevent and treat them to keep you on track.
BECOMING AN IRONMAN
Since retiring from Paralympic table tennis in 2021, David Van Wetherill has pushed his limits in new ways. In this article, he reflects on 2025: HYROX Worlds, a marathon world record, his first Ironman, and the lessons learned along the way.
RUNNING INJURY? HERE'S HOW YOU GET BACK ON YOUR FEET
Barry Mullin, run coach and Sports Direct ambassador, shares how he trained through a foot fracture before the London Marathon, with tips on recovery and the mental side of injury.
ULTRA-MARATHON TRAINING TIPS FROM A RUNNING EXPERT
From running 100 marathons to preparing for a 400+ mile ultramarathon, Finlay Hampton shares everything you need to train, fuel, and prepare for your first ultra.
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GOT THOSE POST-MARATHON BLUES? HERE'S WHAT YOU NEED TO DO
You’ve crossed the finish line, earned your medal – now what? This guide explores post-marathon blues and how to bounce back physically and mentally.
INJURY PREVENTION FOR NEW RUNNERS
As a personal trainer and running ambassador, Leon believes longevity comes from smart training. Here’s what he’s learned along the way – and how small, consistent choices can help runners avoid injuries and stay on the road for longer.
CAN AI OUTPACE PRO RUN COACHES?
Running technology is evolving fast, and AI apps are changing the way people train. Run coach Finlay Hampton explores what this means for runners – and for coaches.
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MARATHON RUNNING TIPS FROM EXPERTS
Running ambassador and coach, Barry Mullin shares his best tips on how to prepare for your first marathon – and actually enjoy the process while you’re at it.
FINDING YOUR STRIDE: BEGINNER TIPS FROM RUNNING EXPERTS
Running is having a moment. Whether you’re lacing up for the first time or chasing a new goal, runner and Senior Health Editor, Ally Head shares the essential advice every beginner needs to get started with confidence.