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Off-Season
Running Program

An 8-week AFL running plan that personalises every pace, distance and target from one 3-minute max test.

Buy the program - $89

One-time payment - Instant magic-link access

What’s inside

Built for footballers who want structured off-season running without guessing paces.

How it works

One test in Week 1 personalises every target for the next 8 weeks — this is the real program, not a mock-up.

  1. Run the 3-minute max test. Go as far as you can in 3 minutes flat out.
  2. Enter your distance. One number, right there in the app.
  3. Every target updates instantly. Intervals, GO/float paces and shuttle times recalculate for all 24 sessions — built around your speed, not a generic average.
3-Minute Max Running Test

Complete the 3-minute max test first. As soon as you finish, enter the distance you covered (metres) below — every target in the program unlocks from this number.

Distance (metres) ← Try it
Critical Speed / MAS: 3.89 m/s
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Part 2
600m GO + 400m Floats x3

Run the GO segment at the target time, then float the recovery segment at the target time. Repeat for the prescribed sets.

600m GO: 2:51 (4:46 /km)
400m float: 2:38 (6:36 /km)
Sets: 3

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