Running Plans


Have you got the determination to be the best you can be? Get  our 12 WEEK TRAINING PLAN and start your journey to your specific goal!

[ What Our 13 Week Programs Include ]

Let us do the thinking so you can do the running! Our programs follow scientific training principles to peak you for your race. All you have to do is follow the program!

Training Sessions

13 Weeks of detailed training sessions and instructions available directly on your phone including tempo and interval sessions to help you peak for the race!

Heart Rate & Pace

All sessions will be specific to your running abilities and include pace or heart rate guidelines to make sure each training session gets the desired training effect.

Race Specific Training

The program follows scientific training principles taking you through a different training phases to keep improving!

Affordable

Get the power of a running coaching at a fraction on the cost. Our programs are tailored for the individual while being very affordable!

[ Training with Science & Technology ]

  • Daily training sessions on your phone
  • Heart rate, pace or power training guidelines for every session
  • Detailed speed and tempo sessions
  • Automatically download completed training to app
  • Detailed feedback on each session
  • Time in training zones, pace, elevation, and splits

[ Training with Science & Technology ]

  • Daily training sessions on your phone
  • Heart rate, pace or power training guidelines for every session
  • Detailed speed and tempo sessions
  • Automatically download completed training to app
  • Detailed feedback on each session
  • Time in training zones, pace, elevation, and splits

[ Our Training Programs ]

Have you got the determination to be the best you can be? Get  our 12 WEEK TRAINING PLAN and start your journey to your specific goal!


Johnson Crane 42 km Programs


Marathon

Johnson Crane Program - Sub 3 Hour Program

This Johnson Crane marathon program is for the serious runner that has already done a couple on months base training as well as some interval work and tempo runs. It is suggested that you are able to complete 10 km in under 39min and a half marathon around 1h25min and be comfortable running more than 70 km per week.


Training sessions: 8 per week

Speed sessions: 2 per week

Mileage: 100 km per week

Rest days: 1 per week

Marathon

Johnson Crane - 3h40min Program

If you are looking for a Bill Rowan Comrades qualifying time then this is the program for you. You should already be doing around 60 - 70 km per week and running a 10 km in 47min.


Training sessions: 6 per week

Speed sessions: 2 per week

Mileage: 80 km per week

Rest days: 1 per week

Marathon

Johnson Crane - 4h50 Program

This program is for the weekend warrior marathon runner that would also like to qualify for Two Oceans or Comrades. In order to realistically aim at doing 4h50min you need to be doing around 50 - 60 km per week and run a 10 km in 60min and under 2h15min for a half marathon.


Training sessions: 5 per week

Speed sessions: 2 per week

Mileage: 70 km per week

Rest days: 2 per week

Do Our Training Plans Suite You

We want to get the best out of your training and make sure that the program suites you!

Pros

  • Simple
    There is no need to think. The training plan tells you exactly what to do and when to do it. Just follow the program!
  • Scientific
    Our programs follow proven training principles that follows different training phases to peak you for Johnson Crane marathon.
  • Affordable
    Get our 13 week program for less than the monthly cost of a coach!
  • Interval and Tempo Training
    Your program will include the all the appropriate interval and tempo sessions into your program to make sure that you are improving your speed!
  • Feedback
    Link your Strava account to our app to get all the feedback to your phone including heart rate, training zones, elevation, timing splits.

Cons

  • Group Session
    This program is an individual program that makes use of technology but doesn't offer group training
  • Interval and Tempo Training
    Interval and tempo training sessions are where the magic happens when it comes to improving speed but you will need to be dedicated to do these harder training sessions on your own.

[ Running Plan Cost ]

Training Plans


Get the power of a running coach at a fraction of the cost and start training for you next race!


$20

Our app payment gateway only works in Dollars


  • 13 weeks training plan
  • Detail daily training sessions
  • check
    Structured speed & tempo sessions
  • check
    Heart rate & pace zones guidelines
  • Links to you training watch
  • Access to training platform
  • Details post workout analysis

Secure Payment.

[ About Us ]

FFA has over 20​ years of experience coaching athletes of all levels​

Exercise Specialist

Marcel Viljoen

Marcel is an exercise specialist with a running career that has spanned decades. He has participated at National Championships for track, cross-country and road. He was also a full time athlete in Europe and U.S.A and achieved podium finishes in events that span 5 continents.

Sport Scientist

Brendan McBirnie

Brendan received his honors in B.Sc (Sport Science) at RAU. During his school years Brendan competed in track and cross-country with Marcel being his coach and mentor. He has a special interest and love for trail running and strength training.

[ Contact Us ]