Training tools
Plan it. Lift it. Pace it.
Three free tools we use with clients: a weekly plan builder, a one-rep max estimator and a running pace calculator. They’re illustrative starting points, not a personalised programme.
Tool 01
Training plan
builder
Tell us how often you can train, what you’re training for and what kit you have. You’ll get a sample week you can print or take to your first session.
Your sample week
3 days a week · Strength · Full gym · 45 minutes
Postnatal: only start once you’ve had your postnatal check and your GP or midwife has said you can exercise. Stop and seek advice if you notice pain, heaviness, leaking or bleeding.
Mon
Full body A
4 × 4–6 reps, 2–3 min rest
- Goblet squat
- Romanian deadlift
- Bench press
- Seated cable row
Tue
Rest or an easy walk
Wed
Full body B
4 × 4–6 reps, 2–3 min rest
- Trap-bar deadlift
- Split squat
- Lat pulldown
- Overhead press
Thu
Rest or an easy walk
Fri
Full body C
4 × 4–6 reps, 2–3 min rest
- Front squat
- Hip thrust
- Incline dumbbell press
- Chin-up (assisted)
Sat
Rest or an easy walk
Sun
Full rest
This is a general example, not a personalised programme. Warm up first, choose weights that leave two or three reps in reserve, and stop if anything hurts. If you’re new to exercise or have a health condition, check with your doctor before starting a new programme.
Tool 02
One-rep max
estimate
Estimated one-rep max
92.5 kg
| Percentage | Weight | Typical reps |
|---|---|---|
| 95% | 87.5 kg | about 2 reps |
| 90% | 85 kg | about 4 reps |
| 85% | 80 kg | about 6 reps |
| 80% | 75 kg | about 8 reps |
| 75% | 70 kg | about 10 reps |
| 70% | 65 kg | about 12 reps |
| 65% | 60 kg | about 15 reps |
| 60% | 55 kg | about 18 reps |
Uses the Epley formula. It’s an estimate: don’t test a true max without a coach and a spotter.
Tool 03
Running pace
calculator
Per km
5:30 /km
Per mile
8:51 /mile
Speed
10.9 km/h
| Distance | Time |
|---|---|
| 5 km | 27:30 |
| 10 km | 55:00 |
| Half marathon | 1:56:02 |
| Marathon | 3:52:04 |
Same pace, longer distance: most people slow down as races get longer, so treat these as targets, not predictions.
Want a plan that’s actually yours?
Bring your sample week to a free consult. We’ll check how you move and turn it into a programme built around your body, schedule and goals.