Online Programs

 

Welcome to The Locker Room Programs dashboard. Here you will find all of our online training programs and training plans.

Click on any of your purchased programs for immediate access.

UTA Base Training

Ultra Trail Australia Base Training will improve your strength and endurance, helping you to stay injury-free as you build towards your UTA 2020 event. Including a beginner, intermediate and advanced program. Starts Monday 7th October 2019

UTA Base Training

Buy Now — $59.00

UTA 22km Base + Race

Train Smart all the way till UTA 2020. This 32 week program is specifically designed to help you nail your Ultra Trail Australia Race. Including a beginner, intermediate and advanced program. Starts Monday 7th October 2019

UTA 22 Base + Race

Buy Now — $138.00

UTA 50km Base + Race

Train Smart all the way till UTA 2020. This 32 week program is specifically designed to help you nail your Ultra Trail Australia Race. Including a beginner, intermediate and advanced program. Starts Monday 7th October 2019

UTA 50 Base + Race

Buy Now — $138.00

UTA 100km Base + Race

Train Smart all the way till UTA 2020. This 32 week program is specifically designed to help you nail your Ultra Trail Australia Race. Including a beginner, intermediate and advanced program. Starts Monday 7th October 2019

UTA 100 Base + Race

Buy Now — $138.00

Calf Tear Rehab Program

Calf Muscle Tear - Rehab Program

Highly Effective 5 week Rehab Program to help you safely return to running. The program includes daily calf strengthening and stretching exercises to help repair the muscle. Plus a specific run/walk interval program to get you back running as soon as possible

Calf Muscle Tear – Rehab Program

Buy Now — $19.00

Calf Muscle Strain - Rehab Program

Repetitive calf strains are one of the most common running injuries! This expert 4-week program will help you to diagnose and address the actual cause of the strain. Learn how to return to running quickly with the correct core stability, nerve mobility and calf strengthening exercises.

Calf Muscle Strain – Rehab Program

Buy Now — $19.00

10min Kettlebell Workout For Runners

Highly Effective Strength Workout For Runners. Follow this 10 minute Kettlebell Routine, 3 times per week, to improve your strength, running efficiency and speed. Great for time poor athletes.

10 Minute Kettlebell Workout For Runners

Buy Now — $8.00

Essential Core Workout For Runners

This routine is made up of a number of exercises, and it has been specifically created to target all of the main muscle groups that your body needs to remain stable when you run.

Essential Core Workout For Runners

Buy Now — $8.00

16 Week Marathon Training Plan

Arrive at your starting line feeling strong & confident! 4 months of race specific training, strength workouts, nutrition advice and stretching routines. Includes detailed beginner, intermediate and advanced training plans.

16 Week Marathon Training Plan

Buy Now — $79.00

12 Week Half Marathon Training Program

Make Every Run Count. Train smarter not harder following our 12 Week Half Marathon Plan. Build Speed, Strength and Stamina with tailored sessions for Beginner, Intermediate and Advanced runners.

12 Week Half Marathon Training Plan

Buy Now — $59.00

8 Week 10km Road Training Program

Whether you are entering your first ever 10km, or you are looking to smash a PB, this 8-week training plan will get you to your goal. You'll learn how to improve your Run Technique. Plus get simple Body Strength and Stretching Routines you can use for life.

10km Road Plan

Buy Now — $39.00

Beginners Zero to 5km Training Program

This beginners guide to running will take you from Zero to 5km in 8 Weeks. You will learn everything you need to know to build the fitness, strength and flexibility to stay injury-free and achieve your 5km running goal.

Zero to 5km

Buy Now — $19.00

50km Trail Training Plan

An ultra marathon is one of the most challenging events of your life!. Turn up feeling prepared, confident and excited, ready to achieve your personal best. Plan includes detailed beginner, intermediate and advanced training plans.

50km Trail Training Plan

Buy Now — $79.00

100km Trail Training Plan

Take the guess work out of your training. Get your ultra marathon right, with this daily guide specifically designed to build your race ready body, injury free, in 4 months. Beginner, intermediate and advanced training plans available.

100km Trail Plan

Buy Now — $79.00

12 week 10km Trail Plan

Running on trails is very different to road. In 12 weeks you'll learn how to improve your Trial Specific Technique to master all types of terrains for a 10km event. Beginner, Intermediate and Advanced options included.

10km Trail Plan

Buy Now — $59.00

21km Trail Plan

A 21km trail event is an exciting challenge! This 12 week plan will teach you everything you need to know, to turn up feeling prepared and confident. Plan includes detailed beginner, intermediate and advanced training plans.

21km Trail Plan

Buy Now — $59.00

Six Foot Track Marathon Training Plan

Six Foot Track Training Plan

The Toughest Marathon In Australia, If Not The World". This 14 week training plan has been specifically designed to prepare you for this challenging race. Plans starts 9th Dec 2019

Six Foot Track Marathon Training Plan

Buy Now — $69.00

Jabulani Challenge

Jabulani Challenge

Specifically designed to prepare you for the 12km, 22km or 45km trail run. Learn how to master single technical trail and hill inclines with this purpose built, daily training plan. There is a beginner, intermediate and advanced program. Starts Monday 13th January 2020

Jabulani Challenge Training Plan

Buy Now — $59.00

12 Week Base & Strength Training Plan

Base Training improves your strength and endurance, helping you to stay injury-free as you build towards your goal events. This plan is ideal preparation for a trail race over 30km. There are beginner, intermediate and advanced levels available.

12 Week Base Trail Training

Buy Now — $59.00

Training Guide For Trail Runners

There is an art to running well on trails. Learn everything you need to know in our 4-Week Expert Trail Running Technique Guide. It includes: Hill and stair technique, foam rolling and stretching, a strength and stability workout and nutrition advice.

Training Guide For Trail Runners

Buy Now — $9.00

Return to running after injury

10 Week Return To Running After Injury

The Best 10 Week Return to Running Program Ever! This program includes daily strength and stretching exercises to help avoid re-injury. Plus a specific run/walk interval program to get you back running as soon as possible. Learn how to run injury free now.

10 Week Return to Running After Injury Program

Buy Now — $39.00

Nutrition

Race Recovery Meal Plans

What to eat after a race

Race Recovery: 3 Week Meal Plan

Replenish and Nourish your body. This 3 week plan, uses fresh, simple recipes, to reduce inflammation, support your immune system and repair tissue damage. Based on 2000kcal per day, this is the ideal runners race recovery.

Race Recovery: 3 Week Meal Plan

Buy Now — $45.00

Race Recovery: 3 Week Vegetarian Plan

Replenish and Nourish your body. This 3 week plan, uses fresh, vegetarian recipes, to reduce inflammation, support your immune system and repair tissue damage. Based on 2000kcal per day, this is the ideal runners race recovery.

Race Recovery: 3 Week Vegetarian Meal Plan

Buy Now — $45.00

High Performance Programs

7 day meal plan for runners

7 Day Meal Plan
High Performance

Fuel and nourish your body to achieve your running goals. The easy to follow, 7 day High Performance plan, will have you feeling energised, refreshed and motivated to stick to your healthy habits and running schedule. Based on 2500kcal per day.

High Performance: 7 Day Meal Plan

Buy Now — $15.00

7 Day Vegetarian
High Performance

Veggies Rock - Fuel and nourish your body to achieve your running goals. The 7 day High Performance plan, will have you feeling energised, refreshed and motivated to stick to your healthy habits and running schedule. Based on 2500kcal per day.

High Performance: 7 Day Vegetarian Meal Plan

Buy Now — $15.00

7 Day Gluten Free
High Performance

Delicious gluten free meals to fuel and nourish your body to achieve your running goals. The 7 day High Performance plan, will have you feeling energised, refreshed and motivated to stick to your healthy habits and running schedule. Based on 2500kcal per day.

High Performance: 7 Day Gluten Free Meal Plan

Buy Now — $15.00

Reset Programs

7 Day Meal Plan
Reset Program

Fuel and nourish your body to achieve your running goals. This easy to follow, 7 day Reset plan, will help you kick start your metabolism, achieve a healthy weight, and support your nutritional needs throughout your training. Based on 1800kcal per day.

Reset Program: 7 Day Meal Plan

Buy Now — $15.00

7 Day Vegetarian
Reset Program

Enticing vegetarian recipes to fuel and nourish your body to achieve your running goals. The 7 day Reset plan, will help you kick start your metabolism, achieve a healthy weight, and support your nutritional needs throughout your training. Based on 1800kcal per day.

Reset Program: 7 Day Vegetarian Meal Plan

Buy Now — $15.00

7 Day Gluten Free
Reset Program

Delicious gluten free meals to fuel and nourish your body to achieve your running goals. The 7 day Reset plan, will help you kick start your metabolism, achieve a healthy weight, and support your nutritional needs throughout your training. Based on 1800kcal per day.

Reset Program: 7 Day Gluten Free Meal Plan

Buy Now — $15.00

Weight Loss Programs

Weight Loss Meal Plan Week 1

Weight Loss Plan For Runners - Week 1

These healthy 7 day plans, combine the right mix of lean protein, healthy fats, and complex carbs to support your training and weight loss. Created by nutritionist, Tamara Madden, they will help you shed unwanted kilo's.

Weight Loss Meal Plan – Week 1

Buy Now — $15.00

Weight Loss Meal Plan Week 2

Weight Loss Plan For Runners - Week 2

These healthy 7 day plans, combine the right mix of lean protein, healthy fats, and complex carbs to support your training and weight loss. Created by nutritionist, Tamara Madden, they will help you shed unwanted kilo's.

Weight Loss Meal Plan – Week 2

Buy Now — $15.00

Weight Loss Meal Plan Week 3

Weight Loss Plan For Runners - Week 3

These healthy 7 day plans, combine the right mix of lean protein, healthy fats, and complex carbs to support your training and weight loss. Created by nutritionist, Tamara Madden, they will help you shed unwanted kilo's.

Weight Loss Meal Plan – Week 3

Buy Now — $15.00

Want access to every program and more?

(We don't blame you.) Become a full member to TBM Lockerroom for access to all programs and regular content. One week trials are currently available.