| Dear Runner, What's the driving force behind your training this year? To smash your PB? To get faster than your rivals? To avoid costly visits to your local physiotherapy clinic? I'm about to reveal the elite 'secret' that'll help you achieve ALL of these goals – and it actually involves LESS running! If you want to become a better runner, you need to do something the world's leading sprinters and runners already do... what a top coach would charge hundreds of dollars to tell you... Add conditioning plans – targeted to the demands of running – to your training. Pounding the pavement isn't going to help you run faster or further, nor protect you from getting injured. If you look at the running elite – all of whom are powerful, ultra-fit and sport lots of lean muscle – it's clear that getting on top form involves other forms of training. You need to develop the elements crucial to success – such as whole-body strength, leg power, muscular endurance and aerobic fitness – through exercises that relate to what you do when you run as closely as possible. And that's why I'm writing to you today: to give you the expert tools you need to transform your training for GUARANTEED progress. In fact, you'll see results as soon as 60 days from now... Plus, these training resources won't cost you a single penny. With input from the Peak Performance team of world class coaches and training experts, I've created the Runner's Toolkit: a pack of performance-boosting workouts, injury prevention techniques and expert training tips that are suitable for runners of every level. Whether you're a competitive sprinter, endurance runner, triathlete or involved in a running-based sport, this 12-part training pack will help:  Boost your running speed
Increase muscle strength
Improve fitness and endurance
Reduce the risk of injury
Enhance your diet and nutrition
Just say 'YES' to a no-obligation, 2-month trial of Peak Performance for just $1.97 (that's less than the cost of a sports drink!) and you can access and download your FREE Runner's Toolkit instantly. Find it's not for you, or that my training resources don't deliver what I promise, and you can have your money back. Plus you can keep all of your FREE downloads - no strings attached. I'll tell you more about Peak Performance in a moment, but let's look closer at how you can turbo-charge your running first... Want your pack right now? Click here to try Peak Performance for $1.97 and access the FREE runner's toolkit. How to accelerate your strength, speed and endurance gains – without hours of running! This new training pack is for runners (and their coaches) who want to get stronger, faster and fitter in optimum time. Our workouts – designed by top international level coaches – will quickly target all the right areas to lift your performance and gain that all-important advantage over your rivals. (You can bet they're probably not doing enough conditioning either!) Spending time working out in the gym makes sense when you think about the demands that running places on your body... If you're a sprinter, you need to propel yourself down a track at immense speed. This requires huge amounts of explosive leg power. Performing exercises with weights that stimulate the growth of your leg muscles (without adding bulk), strengthens them and improves the rate at which they can contract will therefore impact how quickly you can push off the ground and propel yourself to the finish. Endurance runners need to sustain pace over long distances, and find an extra push in the final moments of a race. Circuits of high-intensity exercises are therefore ideal for improving your aerobic fitness, recovery rate and late race stamina. The bottom line is that ALL training needs to be highly-targeted and replicate what you do when you run, so that you develop your ability in those specific movements and muscles. There isn't a single exercise or piece of advice in the Runner's Toolkit that won't have a direct and positive impact on your training and running performance. By focusing on relevant strands of conditioning that you may have overlooked up until now, you'll 'shock' your body into improvement - FAST. Your FREE training toolkit includes all of this: - 8 ready-made workouts for strength, power, fitness and endurance
- Expert guidance on designing an effective speed training programme
- Safe and effective advice on warming up before speed training
- Nutrition-boosting recipes for before and after exercise
- Time-efficient 'prehab' techniques to protect yourself from injury
Switching up your training has the double benefit of improving your performance AND making training more challenging and exciting. It's all too easy to fall into the same patterns with your training and get stuck in a rut. And that's when progress stops. With the Runner's Toolkit to hand, you'll have the motivation and inspiration to keep your training varied and most of all – rewarding. Just imagine the satisfaction you'll feel when you reach the finish line faster than ever before. You'll only wish that you didn't start training like this sooner! Click here to try Peak Performance for $1.97 and transform your training with the FREE Runner's Toolkit. Take an elite approach to running with FREE advice from our sports training experts I know that finding reliable sports training advice can be tough. The internet is crawling with self-proclaimed 'gurus' and 'experts'. Magazines that promise the earth don't always deliver results. And paying a trainer or coach to help you one-on-one comes with a huge price tag. That's why I brought in some tops names in the sports training field to help me create the Runner's Toolkit. And remember, you're getting their workouts, tips and techniques for FREE. These guys have worked with elite athletes and have years of experience and knowledge behind them, making them well-placed to show you how to become a better, more successful runner. Let me introduce you to a few of them right now:  | Andrew Hamilton BSc Hons, MRSC, ACSM is a member of the Royal Society of Chemistry, the American College of Sports Medicine and a consultant to the fitness industry, specialising in sport and performance nutrition. |
 | John Shepherd MA is a specialist health, sport and fitness writer and a former international long jumper. |
 | Brendan Chaplin is currently the head of Strength and Conditioning for Leeds Met Carnegie as well as the conditioner for Caged Steel MMA Fight-Team. He is an accredited strength and conditioning coach, and his private clients include champion sprinters, triathletes and marathon runners. |
The training materials contained in your Runner's Toolkit aren't available anywhere else. You can only get them from Peak Performance. So if you're serious about becoming the best runner you can be, you should get your FREE training pack right away! Get elite advice for running faster AND further. Try Peak Performance for $1.97 and access your FREE Runner's Toolkit. Transform your training and see results within 60 days Your FREE Runner's Toolkit will save you time when it comes to training. These workouts are all pre-planned, come with full step-by-step instructions and require minimal equipment. Just download and print them out, then you're ready to go! You'll perform only the most relevant exercises and in return you'll increase your levels of running-specific strength, power, fitness and endurance PLUS gain a greater resilience to injury. Each workout has a clear focus, enabling you to pick out the ones that will have the biggest impact on your training and performance. Claim your toolkit today and you can access these 12 PDF downloads: | |  | | | Bench Press | |
WORKOUT: Training for Whole-Body Running Strength
To improve general whole-body muscular strength in runners and endurance athletes, kicking off with the Bulgarian Split Squat – a challenging adaptation of the regular squat. WORKOUT: Circuit Training for Running
To strengthen muscles and body parts prone to injury (specifically the Achilles tendon, knees and lower back). WORKOUT: Circuit Training for Fitness and Endurance
To improve whole-body muscular endurance and cardiovascular fitness, using minimal equipment. WORKOUT: Weight Training for Explosive Leg Power
To develop explosive leg power, with a medium to high effect on stimulating muscle growth. WORKOUT: Strength Training – Upper Body Strength
To target and strengthen muscle groups in the upper body that are often overlooked by runners, yet are important in aiding running motion. WORKOUT: Strength Training – Lower Body Strength
To target and strengthen muscle groups in the lower body, targeting specific improvements in your legs, thighs, calves and glutes. WORKOUT: Strength Training – Endurance
To improve and develop your VO2max, through three sessions of interval training. WORKOUT: Strength Training – Bodyweight
To improve overall body strength, with exercises using your own body weight and an exercise mat or ball. | |  | | | Squats | |
GUIDE: Designing A Speed Training Programme
Speed training is a valuable tool for every athlete who wants to get faster... but could you (or your coach) design an effective programme that's specific to your preferred distance and achieves the right outcome? Follow the principles set out in our guide and you can't go wrong. WARM UP: Preparation For Speed Training
To make sure you prepare your body correctly for speed training, we've included a warm up workout specifically for straight-line speed and will heighten your neuromuscular system. WORKOUT: Shin Splints Prevention Programme
Shin splints are a common problem for runners, not to mention painful. Protect yourself with this programme of quick stretches and exercises that target the causes of shin pain, kicking off with the Gastrocnemius & Soleus Stretch, which improves flexibility and range of motion in your calf muscles. RECIPES: Pre and post exercise nutrition
All the speed, power and conditioning in the world will not compensate for the wrong diet. This collection of recipes is designed to give athletes optimal nourishment either before or after exercise - without compromising on taste. For starters, try our awesome banana and pineapple recovery drink! Click here for your FREE Runner's Toolkit and try Peak Performance risk-free for 60 days - just $1.97! Get expert advice on EVERY aspect of your training... discover what Peak Performance can do for YOU! Your FREE Runner's Toolkit is just the start of the exclusive member-only benefits you'll discover when you join Peak Performance. Today, you have the opportunity to see them first hand and risk-free for 60 days. There's absolutely no obligation. Decide it's not for you and you can have your trial fee of $1.97 back, and keep everything you've downloaded from our Members' Area in that time – free of charge. As our global army of readers often tell us, Peak Performance is the first place to come to whenever you want to get the latest breakthroughs and training tips for developing your stamina, strength and fitness:  | "I firmly believe that if I continue to train and feed my body properly then it will serve me well for as long as it lasts. Peak Performance has helped me achieve this by providing truly educational material. Everything from running (speed and endurance), to how to gain strength, to how to prevent or treat an injury. There's no other single place on the internet (that I've found) that an athlete can find answers to practically anything." - Bryan Adair, Boiling Springs, USA |
Every month, my team and I persuade top coaches, physicians, sports nutritionists, physiologists, and psychologists to share their winning secrets with you. Plus, I spend countless hours poring over arcane technical journals most athletes and coaches don't have time to read - everything from The Journal of Applied Physiology to Research Quarterly for Exercise and Sports - to uncover cutting edge sports science research based on proven, tested results, not theory or opinion. Then we strip away the scientific jargon and mathematics, and distil the research into pragmatic training, nutrition, exercise, and performance techniques, in plain English that's easy and fun to read and absorb. You get a steady stream of scientifically proven sports performance breakthroughs that you can put to work immediately, to help you achieve significant gains in stamina, strength and fitness. The reason for our leadership in the sports training field is simple: Our commitment to 'specific training' means that training mirrors the demands of the sport as closely as possible. This applies not only to the way the body's energy systems and neuromuscular system is taxed through manipulation of intensity and rest intervals etc. but also to the movement patterns of each exercise. Inside the Peak Performance Members' Area, as well as our newsletter, you'll find a huge number of results-orientated training programmes, each designed to improve performance for specific sports and outcomes. Click here to discover the elite training tips and secrets you've missed up until now in Peak Performance for just $1.97. Start your trial membership today and download your FREE Runner's Toolkit The new 12-part running training pack is available for a limited period, free of charge, when you apply for a 60-day trial membership to Peak Performance through this message. You pay a nominal fee of just $1.97 for access to our special membership area, where you can download your Runner's Toolkit and other training programmes. Under the terms of this trial, you receive a FULL AND AUTOMATIC REFUND should you decide to cancel within 60 days, so you stand to lose nothing if you decide, for any reason, not to continue. Once you have experienced the full impact of our training programmes, I think you will stay with us; nothing comes closer to one-on-one training at anything like this price. Your trial includes access to Peak Performance newsletters, reports, training videos, coaching tips and all the practical training commentaries that our international coaches and trainers provide each month. Remember - these are the men and women who train top international athletes. Following the charge of $1.97 (approx £1.23) you will not be charged any further amount during your 60-day trial and you can cancel at any time for a refund. If you decide not to cancel, your membership service will continue for just $79.97 every six months thereafter. Once you become a member, you can cancel at any time for a full pro-rata refund of any payment made. Click here to start your 60-day risk-free trial of Peak Performance and get your FREE Runner's Toolkit. $1416 worth of exclusive downloads for your immediate use Here is a summary of the Peak Performance membership package, available to you on trial today: - NEW! Runner's Toolkit – elite workouts and advice for increased speed, endurance, strength and resilience to injury
- The latest four issues of the Peak Performance sport science research newsletter: Value $52.00
- 24 Peak Performance special issues, which focus on topics such as psychology, strength training, injury treatment, nutrition, sport specific training and much, much more: Value $312.00
- 20 issues of our sister newsletter Your Personal Trainer: Value $260.00
- 46 issues of the Complete Guide to Successful Coaching : Value $736.00
- 130 training plans and videos: Value USD $136.00 (see below for further details)
With Peak Performance membership, you receive brand-new training plans and workouts every week. There are currently over 130 available for you to download now and that number increases on a weekly basis. As well as your swimming workouts, available training plans include: - Speed Training for Sprinting - Your 6-part training programme to boost your sprinting speed: Value $16.00
- Running Training Programme - A 6-part course aimed at improving your running strength and power: Value $8.00
- Master Athletes Training - A 3-part course aimed at maintaining your speed: Value $8.00
- 40 Simple Leg Exercises - Aimed at improving strength, power and flexibility in your legs: value $8.00
- The Complete Strength Training Guide - An in-depth 8-part programme designed to improve every aspect of your strength
- The top 15 resistance exercises - Value $16.00
- The Dynamic Power Workout - These pre-workout exercises can give a valuable boost to competitive performance: Value $8.00
- Coaches' Training Secrets - Including Crash Training; Sizzling 'Super sets'; endurance training; over-training and how to prevent back injuries: Value $8.00
- Weight Training Pack - A 7-part course aimed at developing muscle size and power in your upper and lower body: Value $8.00
- Hydration Therapy - What is the best choice of drink for athletes?: Value $8.00
- Flexibility Special - Everything you need to know about the benefits of flexibility and how to implement it into your training: Value $8.00
- Introduction to Core Stability - How to treat and prevent injury with core stability training: Value $8.00
- Introduction to Knee Pain - Your guide to treating and preventing knee injuries: Value $8.00
- Circuit Training For All Sports - A fantastic and varied way of improving your fitness, endurance and agility: Value $8.00
- Endurance Training Pack - Improve whole-body muscular endurance and cardiovascular fitness: Value $8.00
- Plyometric Training Pack - A 9-stage workout programme using plyometric exercises to improve balance and power: Value $8.00
- Coaching Young Athletes - A 5-part pack providing specific instructions on how to train young athletes: Value $8.00
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Peak Performance members also receive access to over 300 training videos and sport science research articles: - Changing perspectives in sports nutrition - what has the past decade taught us?
- Mind over matter - ten years of advances in sports psychology.
- Key breakthroughs in endurance and strength training and what they mean for athletes.
- Train low, race high - an update on the latest research into low-glycogen training.
- Psychological momentum - what does it take to 'get on a roll'?
- Protein in sports drinks for performance - just how effective is it?
- Mental toughness - are you hard enough?
- How slouching can ruin your sport and your health...
- A new resistance-based approach to beating back pain.
- The very latest research on the benefits of inspiratory muscle training...
- Overcoming chronic fatigue syndrome; a personal perspective
- The athleticogenomic revolution that is set to change sport...
- Why triathletes don't need extra sodium...
- Un-banned drug may be ergogenic after all...
- Exercise intensity and weight loss...
- Why cycling could be more than just a cross training tool for non-cyclists...
- Using body composition monitoring for better sports performance...
- Whole body vibration training and sprinting...
- Accidental doping risks...
- Why low-fat, high-protein diets might not be best for strength athletes...
- An exclusive, complete, strength and conditioning program for serious competitors...
- Why you need to load up with protein as well as carbs after exercise...
For just $1.97 (approx GBP £1.23) you receive the Peak Performance membership package with exclusive information and training workouts for your immediate use – all on a 60-day risk-free trial. Remember: the difference between another average race time and a brand-new PB could be in your FREE Runner's Toolkit. Strike the right balance between pounding the pavement and other forms of running-specific conditioning and you'll immediately see a leap in your performance, not to mention protecting yourself from injury. Grab this elite running-specific training pack while you can, and put yourself ahead of your rivals. You'll be glad you did! Yours sincerely, 
Jonathan Pye
Publisher, Peak Performance | 
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