So What Next?
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With just a few days left of your 10 Week Novice to 5k Running Programme you might want to consider what goal you’d like to go for next!
Signing up for a new fitness regime can be daunting and the first step is always the hardest. In Newton’s first law of inertia, ‘an object at rest stays at rest and an object in motion stays in motion with the same speed and in the same direction unless acted upon by a force’. We can apply this analogy to fitness. There are so many barriers to getting started but once you take that first step, the ball is rolling and things start to fall into place. The objective of this programme was to gradually build up your running distance with the ultimate goal of completing a 5k distance. Whatever you have achieved over the last 10 weeks, whether you have completed every session or whether you have had some set backs along the way, congratulations on making a positive life change! We hope this will be a stepping stone onto the next stage of your fitness journey.
So what next?
The most important thing is to look after your health and fitness any way which keeps you motivated. We have put together some options for anybody who has enjoyed their online experience and would like to continue their workouts. Andy takes 2 minutes to explain some options in this video. You can also read about them below.
Experienced Runners Training Programme
£120 for 10 weeks (corporate discounts available)
If you want to push your running to the next level, this programme combines speed & power work on the road (or treadmill) with strength sessions and core conditioning. You’ll receive a new calendar scheduled workout plan, consisting of 3 running based sessions per week, a Strength & Conditioning session and a Core & Stretch class. The combination of strength, speed and endurance will help improve your times or increase distance. The intensity of each run will be based on heart rate targets (or the RPE scale if you don’t have a heart rate monitor) so the sessions are specific to your fitness level. With this programme you’ll see a marked improvement in 10 weeks.
Online Body Transformation Programme
£80 (corporate discounts available)
If you would like a break from focussing on your running for a while, the Online Body Transformation Programme is a great option for continuing to improve your strength and fitness. Our flagship and most popular programme, this 6 week progressive plan is aimed at improving strength and cardiovascular endurance alongside forming good nutritional habits. You’ll receive 3-4 varied workouts per week. We also focus on identifying your goals and encourage healthy eating by providing a personalised calorie goal, whether you are looking to maintain, lose or gain weight.
Maintenance
£120 for 10 weeks (corporate discounts available)
If you have reached your ideal fitness level, this plan will help you maintain your weight, strength and endurance and prevent you from slipping into bad habits. You’ll receive 1 Cardio session and 1 Strength session per week (which can be repeated if you’d like to!) and you’ll receive a personalised maintenance calorie goal.
12 Week ‘Evolve’ Plan
£150 for 3 months or £55 per month (corporate discounts available)
This is a great follow on programme from the Online Body Transformation. Using your stats and goals, we will provide you with a personalised calorie target. You’ll receive a calendar scheduled workout plan, consisting of 3 sessions per week plus a stretch class which will keep pushing your fitness forward. It will include brand new exercises and a variety of programmes designed to keep your body guessing. There is also the option to sign up for this on a monthly basis if you prefer not to commit to 12 weeks. You can watch a one minute video of what you can expect here.
Pilates Programme
£120 for 10 weeks (corporate discounts available)
For those who want to strengthen their core, improve their posture and increase their flexibility. This programme delivers Pilates classes via the app which you can follow in real time on demand. With cues and watch points to ensure you are achieving good technique, this programme will help you reset and unwind. Classes start with the basics becoming progressively more difficult over the duration of the programme and are suitable for all fitness abilities.
Online Personal Training
£250 per month
Following an initial phone consultation with Andy to discuss your goals, you’ll be designed a bespoke programme of up to 3 sessions per week tailored to your specific goals and objectives and incorporating any equipment you have access to at your home or gym.
Access
£15 per month (corporate discounts available)
Maintain unlimited access to the app and all of the existing workouts from the Online Body Transformation Programme in addition to a library of professionally created body weight and gym based exercises which you can use on demand. You can schedule these into your own personal calendar and will maintain access to your group support network
Live Classes
From £4 per class
We do a number of live fitness and Pilates classes suitable for Beginner and Intermediate level using a variety of optional small equipment. Sessions build core strength and strengthen and stretch the body, making this a great option to supplement other fitness activities you do.
Online Class Library
£12 per month
If you prefer to do your workouts in your own time, you can access our online class library on-demand, anytime and anywhere. We offer a mix of Cardio HIIT classes, Strength & Conditioning, Abs Blast & Stretch and Pilates classes.
If you would like to sign up for any of the above online programmes or you would like to discuss them further, please drop me an email at andy@evolution-health.co.uk.
As the 10 week journey is now complete, access to the workouts within the Plan will cease on Monday. If you choose to sign up for another online plan, you will retain access as outlined in your chosen option above. If you are not ready to sign up straight away, it’s not a problem, we will archive your details so you can return at a later date.
On behalf of Karen & myself, I would like to thank everyone for their commitment and the complimentary feedback you’ve given along the way. Here’s to going for your next goal!