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Training plans for you

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Training Plan

UTA Miler Training Plan

Race

16 wks

160 km

Training Plan

Base Training Plan

Trail | Road

12 wks

Training Plan

10km Road Training Plan

Road | Beginner

8 wks

10 km

Training Plan

10km Trail Training Plan

Trail | Beginner

12 wks

10 km

Training Plan

21km Trail Training Plan

Trail

12 wks

21 km

Training Plan

50km Trail Training Plan

Ultra | Trail

16 wks

50 km

Training Plan

100km Trail Training Plan

Ultra | Trail

16 wks

100 km

Training Plan

100 Mile Trail Training Plan

Ultra | Trail

16 wks

160 km

Training Plan

Beginner

8 wks

5 km

Training Plan

Return to Running Plan

Rehab | Beginner

10 wks

New articles for you

New articles from the topics you chose — Edit preferences

Race reports

Race Report – Kosci 100 2024 – Mark Green

Workout

Hip Mobility Stretch – 10 Minutes

Workout

Lower Back Stretch – 10 Minutes

Stretching

Most Effective 4 Daily Stretches For Runners

Workout

Essential Core Workout For Runners

Workout

Foam Rolling and Massage Ball – 10 Minutes

Workout

10 Minute Kettlebell Workout For Runners

Workout

Strength Workout 2

Race reports

Race Report – UTMB 2024 – Shane O’Neill

Workout

Strength Workout 1

Injuries

Diagnose and Manage a Knee Meniscus Tear

Interviews

Ultra-Trail Kosci Interview With Tom Landon-Smith

Race reports

Race Report – UTA100 2024 – Greg Jenkins

Training

Mindset Matters Most!

Race reports

Race Report – Costa Brava Stage Run – Kate Cush

Training

Why You Need To Get Outside Your Comfort Zone

Training

Switching to the trails could rekindle your love of running.

Race reports

Race Report – Boston Marathon 2024 – Peter Sweeny

Interviews

Kim Loane – UTMB 2023 – What it is like to hallucinate during an ultra

Training

How to run faster at the City2Surf

Gear

Naked Running Band

Injuries

Diagnose and Cure Your ITB Problem

Training

CCC Race Report 100km by Helen Beard

Injuries

How to keep training when injury stops you running

Training

How I completed the UTMB Mont Blanc 100 Mile Race

Training

Running Session That Replicates A Hill or Stair Run

Injuries

How to return to running after injury

Training

Heart Rate Variability – How Can It Help Your Training?

Training

Ultra Trail Kosci which distance should you do?

Gear

How to pack your mandatory gear for an ultra

Uncategorized

UTMB Training Program – How to train for 171km and 10,000m of vert

Training

6 Tips For Running Further in a Back Yard Ultra

Training

Australian Alpine Ascent – Training Plans

Strength

The Single Leg Squat Test

Technique

Difference in running stride

Injuries

Diagnose and Cure Your Plantar Fascia Pain

How to train for Six Foot Track Marathon training

Training

How To Train For the Six Foot Track Marathon

Training

Training Run Routes

Training

Max Adventure – Glenbrook Adventure Race

Interviews

Ultra-Trail Kosciuszko Webinar

Training

Nose Breathing Vs Mouth Breathing – Which is best?

Injuries

Cross Training Plan For Injured Runners

Nutrition

Will Creatine Help You Run Faster?

Race reports

Race Report – Unreasonable East Miler – Mark Green

Nutrition

Why are recovery meals so important?

Bondi to Manly Relay training plan which level to follow

Training

Bondi To Manly Relay Training Plan – Which Training Level Should You Follow?

Bondi to Manly Ultra which level to choose

Training

Bondi to Manly Ultra Training Plan – Which Level To Follow

Training

The “Get Off The Sofa” Challenge

Training

How to set race goals for success

Nutrition

Do you get nauseous when you are trail running?

Interviews

UTMB and CCC Training with Kim Loane

Training

CCC Training Program – Which Training Level Should You Follow?

CCC Training Plan

Training

CCC Training Program – How to train for 100km and 6,156m of vert

Interviews

How to train for UTMB with Scotty Hawker

UTMB Training Program - Which Training Level Should You Follow?

Training

UTMB Training Program – Which Training Level Should You Follow?

Stretching

The Shoes and Socks 30-Day Challenge

Injuries

Diagnose and Cure your Achilles Tendon Pain

Injuries

Taping Techniques for Plantar Fasciitis

Workout

10 Minute Upper Body and Core Workout

Training

Coastal Classic – Course Description

Injuries

Taping Technique for Central Heel Pain

Technique

Cadence is King

Race reports

Race Report – Tarawera 102km – Troy Sachs

Race reports

Race Report – Tarawera 100 miler – Shaun Whitehouse

Training

How to train for a 100 mile trail running event

Uncategorized

Sleep is your superpower

Training

6 Steps to Learn to Love Running (a love hate relationship)

Training

Create an Annual Running Plan to maximise your results

Nutrition

How much fluid should you drink when you run?

Stretching

Kneel While You Work To Reduce Your Sitting Time

Race reports

Race Report – Krayzie’s Midwinter Backyard Ultra

Rolling

Foam Roller Vs Massage Gun

Training

How Long Should Your “Long Run” Be? (UTA100 Training Program)

Training

How to adapt our training plans to best suit your work / life balance

Nutrition

Carb Loading – should you or shouldn’t you?

Stretching

Tight lower back? Tight hamstrings? Tight calves? Tight Feet?

Training

Base Training Phase – What is it? How do you do it?

Technique

Walking Lunge Technique

Training

Standing At Work – It might help you run faster

Rolling

Foam roll your calf muscles

Technique

1-Minute Pre Run Glute Activation Drill

Technique

Soft Sand Running

Nutrition

Nutrition For Endurance Running

Training

Aerobic Training Zones – FAQs

Training

UTA22 How the new course changes impact your training

Training

What is the best form of recovery for athletes?

Training

3 tips to help manage stress

Rolling

A stiff Thoracic Spine (Upper Back) restricts your breathing

Training

To “B” Race, or Not to “B” race

Nutrition

How to boost your immune system

Strength

How to activate and strengthen your glutes

Nutrition

Real Food For Runners

Technique

How do you get faster at running downhills?

Technique

Low Heart Rate (MAF) Training – Explained

Training

Ultra-Trail Australia – What distance should you enter?

Nutrition

Do you suffer from Allergies when you run?

Training

UTA 100 Training Program – Beginner, Intermediate or Advanced?

Training

UTA50 Course Description – Stairs, Hills, More Stairs . . . What are you in for?

Training

Is your ego writing cheques your body can’t cash?

Training

Training, Pacing and Nutrition for 12hr+ Events

Nutrition

Nutrition for Menopause

Injuries

Hip Bursitis – Diagnosis and Treatment

Nutrition

Six Nutritious Breakfast Recipes

Nutrition

Winter Warmers – Four simple, family friendly, dinner recipes

Injuries

6 Ways to Reduce Back and Neck Pain While Working From Home

Move More at home

Training

9 Ideas To Help You Move More During The Day

Injuries

Diagnose and Cure your Knee Pain

Injuries Training

Don’t “Pick The Scab” Off Your Overuse Running Injuries

Training

What is the shortest training run that will improve your fitness?

Training

Race Report – Make Sure You Write One

Training

Recovering from the UTA – You need to restock your cookie jar!

Nutrition

Fuelling For Endurance Running

Training

How to Master the UTA Taper – Overcooked Vs Undercooked?

Nutrition

Intermittent Fasting – Is it good for you?

Rolling

Foam Roll Your Quads to reduce knee pain and ITB symptoms

Training

Heart Rate Training – Why You Should Do It

Training

MAF Test – Train Slow to Race Fast!

Nutrition

Is Your Waist Circumference More Than Half Your Height?

Nutrition

Nutrients to help with Exhaustion

Training

What to do when you get training fatigue

Nutrition

Can supplements improve your running ? or are they a waste of money ?

Training

80% Slow : 20% Fast – Why Slow Running Is Good For You

Training

Will training to Heart Rate Zones help your running?

Strength

Single Leg Stability Test

Gear

Minimalist or Maximalist – What shoe will work best for you?

Gear

Does my bum look big in these? . . . don’t blame the shoes!

Training

Train Smarter and Race Faster with Lactate Threshold Testing

Strength Training

50 Walking Deadlift Challenge

Stretching

Plantar Fascia / Arch Stretch

Stretching

Stiff Ankles – Are they causing your injuries?

Stretching

Stiff Hips Will Stop Your Glutes From Working

Interviews

Troy Sachs – Training for the UTA100 with only 1 leg!

Nutrition

Free Meal Plan For Runners

Nutrition

How does alcohol affect your health and wellbeing?

Training

Get Faster In Your Next Half Marathon

Injuries

How To Diagnose and Treat Calf Strains and Tears

Nutrition

The Top 10 Factors that help runners lose weight

Injuries

Prolonged Rest Can Make Overuse Running Injuries Worse!

Injuries

Preventing Running Injuries With Body Maintenance & Regular Treatment

Workout

10 Minute Glute Workout For Runners

Nutrition

Can your diet help to reduce inflammation?

Technique

Glute Max Activation

Technique

Cadence Vs Pace – You don’t have to run fast to have a high cadence

Nutrition

Do you suffer from Digestive Issues?

Training

UTA 50 Training Program – Beginner, Intermediate or Advanced?

Workout

10 Minute Medicine Ball Workout

Training

Recovery and Nutrition Plan

Training

Sixfoot Track Training 14 Week Overview

Nutrition

10 Healthy Snacks For Hungry Runners

Injuries

What are Trigger Points? Are they making your muscles tight and painful?

Training

You are better to wear out than rust out

Nutrition

How to get the best out of your body with training and nutrition.

Marathon Run Technique

Training

100km Training Program – Beginner, Intermediate or Advanced?

Training

The UTA11 Course

Training

Plan your checkpoints and get a UTA PB!

Injuries

How To Avoid Stress Fractures

Training

Packing your race pack in an ultra

Training

What can we all learn from the world’s fastest marathon runner?

Training

The 5 best cross-training methods for runners

Training

How many steps a day will keep the doctor away?

Nutrition

Why is it so hard for some runners to lose weight?

Technique

Runner’s Footstrike – Does it matter?

Injuries

Running is NOT bad for your knees

Training

Will Barefoot Running make you or break you?

Nutrition

5 Common Nutrition Mistakes That Runners Make.

Nutrition

7 Day Meal Plan: Frequently Asked Questions

Nutrition

Real Food Program for Runners

Injuries

Can you run through shin splints?

Training

Base Training – What is it? How do you do it?

Training

Mastering The Marathon Taper

Technique

Treadmill Vs Running Outside: Which is best for runners?

Injuries

Deep Water Running / Aqua Jogging

Injuries

Does your lower back ache when you run?

Injuries

Gluteal Tendinopathy

Rolling

Tight Glute Muscles? Release them with a trigger point ball

Nutrition

Is there a benefit to taking BCAA’s?

Nutrition

Healthy Fats and Why They Are Important

Technique

Acceleration Drills

Training

Overtraining Syndrome – What is it and how do you avoid it?

Nutrition

Hemp Seeds – The Next Superfood?

Training

Choosing the right shoe for you

Injuries Nutrition

Can your diet help to prevent stress fractures?

Strength

Have you got a lazy bum?

Training

Overcooked or Undercooked? – How to master the UTA taper

Nutrition

Is coffee good for runners?

Nutrition

Are You Running More But Still Gaining Weight? – Why?

Training

The secret to becoming a faster runner

Race reports

Six Foot Track 2018 Race Report – Ben Swinfield

Nutrition Training

Do you cramp when you run?

Nutrition

The 5:2 Diet – Is it a good idea for athletes?

Nutrition

Should a Runner Drink Alcohol?

Training

Mastering The Six Foot Track Taper

Rolling

Trigger Point Ball Massage for Foot Pain

Stretching

Learn the most effective method for stretching your calf muscles

Nutrition

How to hydrate properly during training

Nutrition

Fuel and hydration for long runs

Nutrition

Fuelling for Endurance Runs

Nutrition

Cappucino, Flat White or Long Black?

Nutrition

Three Delicious Recipes to help you achieve the “5 Veges a Day” Challenge

Training

How to write your own training plan

Training

Self Training Plan Guide and Template

Nutrition

30 Day Nutrition Challenge – How do you eat 5 serves of veges a day?

Training

Is your brain or your body the limiting factor in endurance sport?

Interviews

261.2km in 24hrs on a Treadmill – How did he do it?

Race reports

Blackmores Marathon Race Report – Michael Gillett

Race reports

Coastal Classic Race Report – Debbie Watson

Nutrition

Recovery Meals – Recipes to help post-training recovery

Strength

Strength Work or Stability Work – Do you need the gym?

Injuries Stretching

Piriformis Syndrome

Nutrition

Probiotics and your microbiome

Stretching

Low Back Pain – Is it your Sacroiliac Joint?

Technique

How do you run faster and keep your foot landing under you?

Nutrition

Fat Adaptation

Technique

Speedwork – Will it actually make you faster?

Nutrition

Why is Protein Important?

Rolling

Release your calf muscles with a trigger point ball

Training

How to manage your body in the “big volume” weeks

Nutrition

Can supplements make you a faster or healthier runner?

Nutrition

Do you know that Vitamin D is actually a hormone?

Training

Recovering from endurance races – Should you be resting or running?

Nutrition

You need to know WHEN to eat during the UTA?

Nutrition

How much fluid should you drink in an ultra?

Technique

Running Drill – “Buttkicks”

Nutrition

Glucose, Fructose or Maltodextrin – Which one works best?

Nutrition

Do you need a different nutrition strategy for longer events?

Nutrition

Recovery Nutrition – What do you eat after training?

Technique

Stair Running Technique

Nutrition

Race day nutrition mistakes and how to avoid them

Rolling

Foam Rolling the front of your shins

Injuries

Reduce ITB pain with this taping technique.

Strength Technique

Does your brain know where your glutes are?

Interviews

Pole Running Technique – learn from an expert

Interviews

Training with a sense of balance and harmony

Nutrition

Do runners need to take supplements?

Training

Efficient downhill running is a skill – do you have it?

Interviews

Scotty Hawker – on all things trail running

Injuries

Dodgy Ankles? – Learn how to strap your ankle to prevent further problems

Technique

Use a metronome to improve your running technique

Nutrition Stretching Training

You can train harder if you recover faster

Training

Will stretching help to improve your running performance?

Strength

Make your quads stronger for downhill running

Interviews

Could running with poles make you faster at the UTA?

Technique

Is your running technique holding you back?

Technique Training

Uphill Running Technique – Are you efficient?

Strength

What does “Core Stability” mean for a runner?

Technique

Why running up hills is easier than down

Training

Transition to the trails – what do you need to know?

Training

Running Training – How Hard Can You Push It?

Strength

Core Strength Vs Core Stability – Which one should you be working on?

Training

Hills and Stairs – Technique and Training Tips

Topics

Strength

Stretching

Rolling

Injuries

Training

Technique

Interviews

Nutrition

Gear

Race reports

Train smarter, run stronger: Your path to injury-free performance

Streek helps people of all abilities to enjoy and improve their running. With over 50 road, trail, strength, rehab, rolling, stretching and nutrition plans to help you achieve your running goals.

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