-Individual Program to suit your level of fitness and running ability
-Fitness and Health Assessment and continual monitoring
-Motivational-ongoing coaching, tips and advice
-Variety- different styles of running and training
-Goal Setting
-Location- beautiful outdoor locations
-Social- part of a team
-Economical- no join up fees- pay per program (12-16 weeks), attend as many sessions as you like
-FUN, FUN, FUN

Lazy Runner Programs are made up of three components
1. Health and Fitness Assessment
2. Muck Up Sesh
3. Ho Hum Run

Health and Fitness Assessment

Stage one of the Lazy Runner program is a health and fitness assessment.

As with all fitness programs it's vital that current health and fitness levels are assessed.

All Lazy Runner members are required to complete a health history form, and a fitness history form.

A one hour session is set aside with Marie to assess and test the following

-Weight
-Bodyfat
-Hydration
-Muscle mass
-Cardio testing
-Flexibility testing
-Strength testing
-Blood pressure test

This session also includes goal setting and discussion on what you would like to achieve from the program. We will also discuss past fitness and running experiences and create a program based on your individual needs and your selected goals.

Everyones needs and wants are different when it comes to fitness goals and levels, some examples of goals that can be achieved from being a Lazy Runner are:

-Get fit
-Weightloss
-Improve health
-Become motivated
-Run a sub 50min 10km
-Run 5km without stopping
-Achieve higher fitness levels
-Run the 10km leg of the Noosa Tri
-More defined body shape and tone
-Run a PB over your favorite distance
-Run a marathon(Lazy Runner says every runner should do it)

The Health and Fitness Assessment has a one off cost of $60 for an individual assessment or in a group setting the cost is $30 per person

Fitness levels eg. Cardio, strength, Flexibility, will be retested and documented every 3 months to monitor your progress and fitness improvement

PLEASE NOTE: The $60 fee for your Health and Fitness Assessment is not a join up fee. It is payment made for the hour of testing and goal setting and is non-refundable. If you decide to not join the Lazy Runner program after this session, the results of this testing will be available for you to take, but your $60 will not be refunded

Muck Up Sesh

This Lazy Runner session is based on variety and mixing things up. Different styles of training and running are implemented weekly. Some of the types of training include:

-Sprinting
-Hill Running
-Tempo runs
-Cross Training
-Beach Running
-Agility Drills
-Fartlek Training
-Fun Team Events
-Deep Water Running
-Cross Country Running

This type of training helps to build fitness, strength and power. It encourages your body to adapt to different styles of running and terrain. These training methods also provide variety, fun and bring more depth and enjoyment to your running.

Some of these training sessions can be challenging, some could be very different to what you expect, some can be be alot of fun, but be assured you will gain benefits from all of them in various ways.

At the end of this session, emphasis will be placed on a good stretching routine, especially lower body. Stretching is vital after running, as it improves flexibility, aids cool down by regulating blood flow, and is great for injury prevention.

Ho Hum Run
No matter what level you join Lazy Runner at, this is the morning when you will always run your longest run.

Each Runner will increase their distances on a weekly basis.

You will follow your individual running program, which will outline the distances you should be safely running each week, with the view to reaching your personal running goals.

Lazy Runner will run as a team, with your coach to guide you,  distances will be clearly outlined for you, with runners finishing when they have run their required course.

The course will always remain the same for this session, to allow you to track your distances and time, and to help you progress weekly. You will run at your most comfortable pace, with the emphasis on running further each week.

This Session is a low pressure run, chiefly designed to increase your endurance levels along with the distance you can run (so just kick back and enjoy the beautiful scenery).

After approx. four weeks of the Lazy Runner program, you will be able to estimate a pace time for yourself. This time can be used to set yourself times and distances you are able to run and will help to work towards your running goals.

At the end of this session, the group will go through some stretching routines. This is an ideal time for the group to discuss how their run went  and to exchange some ideas on running. It is also a good time to talk to Marie about your progress and how you feel your program is going.

These Sessions are $10 per session at a casual rate,  or $160 for the 16 week program, where you can attend one ,two or three sessions a week.

Click here to find out more about the 2010 Lazy Runner Programs

Or to find out what else Lazy Runner has to offer and more on the costings for 2011, click here

Or to find out where the Lazy Runner Clubs are, and where and when they meet, click on Lazy Runner Clubs

Can't get to a club? Look at Lazy Runner Online Coaching or Other Coaching

Or for any other information please contact me