7-day strength plan

A beginner-friendly first week of strength training: three 30-minute gym sessions with clear, step-by-step instructions. Built to fit around running, and just as useful if you simply want to get stronger and fitter. Pop in your details and it downloads straight away.

What's inside

• Three short gym sessions (25–30 minutes), with clear notes on how to do each exercise and why it's there
• A day-by-day week, with easy runs or walks on the other days
• Simple fuelling: how much protein you need, and when to eat more carbs
• A short read on why endurance and adventure are worth chasing