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Welcome to your 2026 Pre-Season Run Club, this episode is a interval training run. If you follow this program for 4 weeks you will improve your running performance where you will see yourself become faster and be able to repeat those efforts for longer. All LEVELS 10min Warm Up 2min at 70% effort 1min at 30% effort X 5 10min Cool Down

Welcome to your 2026 Pre-Season Run Club, this episode is a interval training run. If you follow this program for 4 weeks you will improve your running performance where you will see yourself become faster and be able to repeat those efforts for longer. ALL LEVELS 10min Warm Up 2min 70% effort 1min 30% effort X 5 10min Cool Down

Welcome to your 2026 Pre-Season Run Club, this episode is a interval training run. If you follow this program for 4 weeks you will improve your running performance where you will see yourself become faster and be able to repeat those efforts for longer. ADVANCED LEVEL 5min Warm Up 2min 80% effort 3min Rest X 4 BEGINNER & INTERMEDIATE LEVEL 5min warm up 2min 80% effort 3min Rest X 3

Welcome to your 2026 Pre-Season Run Club, this episode is a interval training run. If you follow this program for 4 weeks you will improve your running performance where you will see yourself become faster and be able to repeat those efforts for longer. ADVANCED LEVEL5min Warm Up2min 80% effort 3min Rest X 4BEGINNER & INTERMEDIATE LEVEL5min Warm Up2min 80% effort 3min Rest X 3

This 4-week NETFIT RUN program is designed specifically for netballers who want to rebuild their aerobic base, improve conditioning, and return to court movement feeling strong, fast, and prepared. The program blends steady running, tempo work, sprint intervals, and low-impact cross-training to gradually increase fitness without overloading the body. Each week builds on the last, progressing intensity and duration in a way that supports performance and reduces injury risk. This is your foundation phase — the engine-building block that prepares you for agility, change-of-direction work, and full netball conditioning in the next training phase. Today Beginners will be working for 90sec on (Jog) & 60sec off (walk) x 10

This 4-week NETFIT RUN program is designed specifically for netballers who want to rebuild their aerobic base, improve conditioning, and return to court movement feeling strong, fast, and prepared. The program blends steady running, tempo work, sprint intervals, and low-impact cross-training to gradually increase fitness without overloading the body. Each week builds on the last, progressing intensity and duration in a way that supports performance and reduces injury risk. This is your foundation phase — the engine-building block that prepares you for agility, change-of-direction work, and full netball conditioning in the next training phase. Today Interval training Advance Runners will be working for: 5min warm up 3min 70% effort 3min Rest X 3 And Intermediate Runners working for: 5min warm up 3min 70% effort 3min Rest X 2

This 4-week NETFIT RUN program is designed specifically for netballers who want to rebuild their aerobic base, improve conditioning, and return to court movement feeling strong, fast, and prepared. The program blends steady running, tempo work, sprint intervals, and low-impact cross-training to gradually increase fitness without overloading the body. Each week builds on the last, progressing intensity and duration in a way that supports performance and reduces injury risk. This is your foundation phase — the engine-building block that prepares you for agility, change-of-direction work, and full netball conditioning in the next training phase. Today Beginners will be working for 80sec on (Jog) & 60sec off (walk) x 10

This 4-week NETFIT RUN program is designed specifically for netballers who want to rebuild their aerobic base, improve conditioning, and return to court movement feeling strong, fast, and prepared. The program blends steady running, tempo work, sprint intervals, and low-impact cross-training to gradually increase fitness without overloading the body. Each week builds on the last, progressing intensity and duration in a way that supports performance and reduces injury risk. This is your foundation phase — the engine-building block that prepares you for agility, change-of-direction work, and full netball conditioning in the next training phase. Today Interval training Advance Runners will be working for: 5min warm up 3min 70% effort 3min Rest X 3 And Intermediate Runners working for: 5min warm up 3min 70% effort 3min Rest X 2

This 4-week NETFIT RUN program is designed specifically for netballers who want to rebuild their aerobic base, improve conditioning, and return to court movement feeling strong, fast, and prepared. The program blends steady running, tempo work, sprint intervals, and low-impact cross-training to gradually increase fitness without overloading the body. Each week builds on the last, progressing intensity and duration in a way that supports performance and reduces injury risk. This is your foundation phase — the engine-building block that prepares you for agility, change-of-direction work, and full netball conditioning in the next training phase. Today Fartlek training Advance Runners will be working for: 5min Warm UpEffort Block (5min) - 10sec ON 20sec OFFRecovery (5min) - Easy Pace4x And Intermediate Runners working for: 5min Warm UpEffort Block (5min) - 10sec ON 20sec OFFRecovery (5min) - Easy Pace3x

This 4-week NETFIT RUN program is designed specifically for netballers who want to rebuild their aerobic base, improve conditioning, and return to court movement feeling strong, fast, and prepared. The program blends steady running, tempo work, sprint intervals, and low-impact cross-training to gradually increase fitness without overloading the body. Each week builds on the last, progressing intensity and duration in a way that supports performance and reduces injury risk. This is your foundation phase — the engine-building block that prepares you for agility, change-of-direction work, and full netball conditioning in the next training phase. Today Beginners will be working for 70sec on (Jog) & 60sec off (walk) x 10

This 4-week NETFIT RUN program is designed specifically for netballers who want to rebuild their aerobic base, improve conditioning, and return to court movement feeling strong, fast, and prepared. The program blends steady running, tempo work, sprint intervals, and low-impact cross-training to gradually increase fitness without overloading the body. Each week builds on the last, progressing intensity and duration in a way that supports performance and reduces injury risk. This is your foundation phase — the engine-building block that prepares you for agility, change-of-direction work, and full netball conditioning in the next training phase. Today Fartlek training Advance Runners will be working for: 5 min warm up 5 min block: 10 sec ON / 20 sec OFF 5 min easy recovery Repeat 3× And Intermediate Runners working for: 5 min warm up 5 min block: 10 sec ON / 20 sec OFF 5 min easy recovery Repeat 2×

This 4-week NETFIT RUN program is designed specifically for netballers who want to rebuild their aerobic base, improve conditioning, and return to court movement feeling strong, fast, and prepared. The program blends steady running, tempo work, sprint intervals, and low-impact cross-training to gradually increase fitness without overloading the body. Each week builds on the last, progressing intensity and duration in a way that supports performance and reduces injury risk. This is your foundation phase — the engine-building block that prepares you for agility, change-of-direction work, and full netball conditioning in the next training phase. Today Beginners will be working for 60sec on (Jog) & 60sec off (walk) x 10 = 20 minutes of running.

Sound Mind Sound Body with Ameliaranne Ekenasio Powered by ASICS From self-doubt to strong leadership Ameliaranne gets real with Sarah about: Her non-negotiable morning ritualsBuilding self-belief & resilienceLeading with vulnerabilityWhy genuine connection is the key to growthThis ep is all about reinvention confidence and showing up for your community — and yourself.

Finding Purpose Beyond PerformanceElite race walker meets future doctor in a raw and powerful chat. Sarah and Jemima dive into balancing sport and medicine, identity beyond results, the power of community, setbacks, and finding purpose. For every athlete chasing their “why” — this one’s for you.

Sarah sits down with Allie Smith — NSW Swifts midcourter, ASICS Ambassador, and mental health advocate — for a raw and powerful chat. From battling inner doubts to finding strength beyond the court, Allie shares: Her mental health journeyWhy identity outside sport mattersThe power of listening & supportHer passion project Air It Out with AllieAnd how focusing on the process builds real confidenceThis one’s honest, uplifting, and full of gold.