Section One - Introduction
Section Two - Where to Start
Section Three - Planning to Succeed
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Section three introduction (1:16)
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Starting your plan (7:45)
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The importance of a time goal (5:30)
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Conducting a speed test (5:14)
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5km tests - holding your pace for longer (5:20)
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Setting your time & pace goal (7:28)
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Why you need a process (4:22)
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Building your own process (5:44)
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Embed training into daily life (6:53)
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Section three summary & section four preview (1:19)
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Supporting materials: Outline Planning Sheet
Section Four - Building Your Foundation
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Section four introduction (1:12)
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Phase One training (2:55)
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Baseline training activity (5:50)
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Strength & core training (11:24)
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Essential maintenance - your body (6:23)
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Essential maintenance - your mind (5:54)
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Essential equipment - shoes & socks (7:27)
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Essential equipment - clothing & waterproofs (5:41)
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Essential equipment - backpack & equipment recap (5:06)
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Fuelling your challenge (15:02)
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Hydration essentials (14:16)
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Section four summary & section five preview (1:13)
Section Five - Sharpening Your Focus
Section Six - Final Preparation
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