Find Your Program

There's no single right way to train — only the way that fits your goal, your week and where you're at right now. Answer the three questions below and you'll land on the program built for you.

Takes about a minute. No email required.

1. What are you actually chasing?

Pick the one that sounds most like you, then open it.

I've got a race or an event coming up

Then your training needs a deadline and a structure that builds toward it — not random runs. Pick by distance:

  • My first fun run, 10–15km, or the City2Surf — start with the RUN — 14km City2Surf Program. 12 weeks, two manageable runs a week, built for someone new to structured running.
  • A half marathon, and I need to get to the start line — RUN — Half Marathon Prep. Six months of gradual build, starting at two sessions a week and moving to three.
  • A half marathon under 90 minutes — RUN — SUB 90 Half Marathon. 12 weeks, three runs a week, with intervals, tempo and long runs all mapped out by pace.

Not sure your goal is realistic for the time you've got? That's exactly what a coaching call is for.

I want to get stronger and build a proper base

Strength is the foundation everything else sits on — running included. Where you start depends on how much guidance you want:

  • I want to test the water first — the 2-Week Starter Program. Six workouts over two weeks, available as a gym version or a bodyweight version you can do at home with no equipment.
  • I want a program written around me, and I'm training on my own — Online Coaching. I build your week around your schedule, your history and your goals.
  • I'm in Sydney's Eastern Suburbs and I want hands-on coaching — Personal Training in Bondi. Nothing beats someone watching how you actually move.
My training's fine — it's my food that's the problem

Very common, and usually the thing holding results back. Two routes:

  • I want to learn the principles and run it myself — the Diet & Nutrition Guide. Not a crash diet: grocery shopping, eating out, smarter daily choices, and supplement guidance that's actually evidence-backed.
  • I want nutrition and training handled together, with accountability — the Elite tier of Online Coaching, which covers nutrition, training, supplements and a full 7-day plan.
Honestly? I don't know where to start

Good — that's an honest answer, and it's the easiest one to solve.

Start with the 2-Week Starter Program. Six sessions, 30–40 minutes each, home or gym. It's designed for exactly this: no equipment needed for the bodyweight version, no experience assumed, and by the end of two weeks you'll have a much better sense of what you enjoy and what your body responds to.

Then come back to this page — the answer will be obvious.

2. How much support do you want?

Just give me the plan — I'll handle the rest

You want a program, not a coach. Everything in the Training collection is built to be followed independently: every session, distance and pace is already written out. Buy it once, keep it forever.

I want a plan built for me, with check-ins

You want Online Coaching. We start with a call, I build your full week around your life, and we adjust as you go. Available anywhere in the world.

I want someone in the room with me

You want Personal Training. I coach out of Bondi in Sydney's Eastern Suburbs. Technique, accountability and adjustments in real time.

3. How much time have you actually got?

Be honest here — the best plan is the one you'll stick to.

  • Two or three sessions a week — plenty. The City2Surf and Half Marathon Prep programs both start at two sessions. The 2-Week Starter runs at three.
  • Three to five sessions — you can chase a performance goal properly. SUB 90, or a structured coaching block.
  • It changes week to week — then you want coaching rather than a fixed program, so the plan can move when your week does.

Still stuck between two options?

Tell me your goal, your training history and how many days a week you realistically have, and I'll point you at the right one — even if that's the $15 program rather than coaching.

Get in touch or email sam@movewelltraining.com.

Move Well, Live Well.