14 week running program
14 week running program
You’ve got your sights set on achieving something awesome… that running medal is yours to claim. But you need the guidance and motivation to smash your running goal while feeling the fittest and strongest you’ve ever felt. Grab the challenge and make the investment in your future running success.
Get with the program
The running preparation program is a 14-week program that sets a solid foundation, gradually builds your running fitness and prepares you for longer distance running events (10km & 21km). Designed by renowned international sports conditioning specialist and performance trainer, Johno Meintjes and supported by a technical data analyst specialising in running progress, this program will set you up for longer distance running success.
What to expect
Here’s a snapshot of what this JEFF training program looks like
Receive daily support via WhatsApp, video calls and email
We’re all about creating personal training courses for you
5-6 hours/week of self-paced training
Manage your own schedule and fit exercise time into your lifestyle
Supportive community vibe!
Discover a supportive community of other JEFF’s worldwide
Receive next-Level support from your Faculty coach
Simple and effective eating plans to suit your needs and preferences
New personalised exercise programs are emailed to you each week
Assessments every 3 weeks
One-on-one video assessments to track your progress and well-being
How it works
This isn’t a fad or a miracle formula. What we are offering is a personalised, foundation-forming program based on proven principles and dedicated support that helps you change your eating and exercise habits for sustainable results.
Weekly exercise plans that fit in with your schedule
Each Friday, you will receive your easy-to-follow exercise plan via email for the following week.
Our virtual programs let you manage your own schedule and ensure that you fit your exercise time into your lifestyle in a way that works for you sustainably.
formulated by dieticians
Your eating plan will be crafted to ensure that your nutritional needs match your exercise routine and any dietary requirements and eating preferences.
Balance is an important part of a sustainable healthy lifestyle 1.5 cheat days are included.
1-on-1 coaching and daily support
You will recieve a face-to-face video assessment with your coach every 3 weeks to check in on your physical and mental progress as well as and daily contact via WhatsApp to keep you accountable and help support you on your journey of transformation,
Wherever you are, we are too
Our programs are entirely digital so we serve anyone, anywhere. We are currently helping clients on 6 continents.
Unless you’re in Antarctica. In which case, 7.
Sign up from anywhere.
Trust the process and reap the rewards
98% of our clients have achieved their goals on our program. And our client satisfaction Net Promoter Score (NPS) is an unbelievable 80 or more.
What our customers are saying
I would highly recommend the program, it’s worked for me and provided me with a good way of living while combining fitness and eating. Here’s to healthy living!
Joining Johno’s Fitness Faculty made a tremendous difference – I had to account for what I was eating and that worked for me! The exercise programs are varied which serves my goal of wanting to achieve overall fitness – soon I’ll be running full marathons!
Johno is the ultimate motivator, lifestyle coach, legend and friend who really cares about the individual and their mental, health and fitness goals. I literally cannot express enough how Johnno has changed my mindset, how I see myself and ultimately my life!
It’s been nothing short of both lifestyle and life-changing being on my fitness journey with Johno’s Fitness Faculty.
I’ve been mentored by Johno’s Fitness Faculty for years and can say that their approach to teaching fitness and nutrition fundamentals, underpinned by a healthy mindset, is simply life changing! …
Lady Kitty Spencer
Frequently asked questions
It’s totally understandable that you might have some questions to ask the team. But before you reach out to the team, let’s see if our frequently asked questions answer your query.
- Where will I exercise?
The exercise programs our JEFF coaches create will require that you have access to a gym or gym equipment like a treadmill, bike cross trainer and rowing machine as well as weights, steps, stretching bands, etc.
This will mean you’ll need to have an active gym membership. But this does allow you to choose the facility of your choice.
You will then complete the weekly exercise programs on your own and at your own convenience, receiving daily guidance from your coach and providing your coach with daily feedback on your workout. There are also workouts that incorporate outdoor walking and running.
- Does my Faculty Coach join me at each of my training sessions?
No. And there is an important reason: we don’t want you to become dependent on us. Our aim is to teach you self sufficiency when it comes to working out, helping you to achieve sustainable results beyond the 14-week program. The coaches will help you to do the hard work at the beginning – so you don’t need us after you finish the program.
But don’t worry, thanks to technology we’ll be with you every step of the way.
- So how does my Faculty Coach work with me?
You will have a video assessment with your coach every three weeks to check in on your physical and mental progress. Outside of this assessment time, your coach will interact with you extensively via WhatsApp, think of them as your fitness bestie. You will get daily contact with your coach who will help and support you on your journey of transformation.
Each Friday, you will receive your exercise plan via email for the following week. It will come to you in an easy to understand and easy to print format.
- What are the benefits of an online/virtual program?
The benefits of working out on your own include the ability to manage your own schedule. Whether you’re travelling, have a surprise obligation you can ensure that your exercise time slots in perfectly into your lifestyle.
Your Faculty Coach will guide you through the process and you will feel confident and empowered to exercise independently long after the 14 weeks are over.
- What kind of food will I be eating?
Each client’s eating plan needs to create especially for them. Everyone’s nutritional needs, exercise routine, and any dietary requirements are different.
So, expect your coach to be very engaged with you throughout the process refining the diet.
If there are questions the coach will be on hand to help answer questions you may have about your meals and nutrition throughout your journey to transformation.
- Can I have a cheat day?
Yes, in fact you can have 1.5 cheat days every week! The program works when you eat clean, portion-controlled meals for 5.5 days out of every week.
Balance is an important part of a sustainable healthy eating plan so the program does factor in a balanced lifestyle.
- Great. So how hard is this program?
Our clients generally say that the first 3 weeks are the toughest weeks. You’re adjusting to clean, portion-controlled eating and regular exercise and this can be challenging, particularly for those of us who lead busy lives. But don’t worry, we’re here to get you through it. Trust the process and you’ll reap the rewards!
- Does it work?
It works very well, but it does require determination, dedication and willingness to trust the process from your side.
What we are offering isn’t a fad or a miracle formula, it’s a foundation-forming proven program and dedicated support that helps you change your eating and exercise habits for sustainable results.
If you’re into numbers, 98% of our clients have achieved their goals on our program. And our client satisfaction Net Promoter Score (NPS) is currently an unbelievable 80 or above!
We love to let our clients do the talking – check out our client success stories here on our website and social media platforms to get an idea of their real experiences.