The Road Runners Conditioning (RRC) session is designed to prepare runners of all levels for the Auckland marathon distances. The 8 session program combines strength and conditioning with running to enhance endurance, strength, and overall running efficiency.

Here’s what you can expect from our 8 session program:

Each session will kick off at FAT HQ, where we’ll all meet collectively. This is your chance to get to know your fellow runners, ask any questions, and get familiar with the program.

Our sessions are designed for all levels of runners. Whether you're a beginner or an experienced marathoner, you’ll find the exercises adaptable to your fitness level. The program combines strength and conditioning with running to enhance muscle endurance, prevent injuries, and improve running efficiency. You'll have the opportunity to connect with like-minded runners, share experiences, and motivate each other throughout the program. Each session builds on the previous one, gradually increasing the intensity to help you achieve your personal best.


Our FAT resistance bands are a key part of our training. They are versatile tools that will help in strengthening your muscles, improving your range of motion, and enhancing your overall stability. Bands will be provided, but feel free to bring your own if you have a preferred set.

Run Outdoor:

We believe in the benefits of outdoor running to build endurance and mental resilience. Our running sessions will leave from FAT HQ and loop around the Silo Park area. Be prepared to run in various weather conditions, and dress accordingly.

45-Minute Strength and Conditioning + Run:

Each session is designed to last 45 minutes and includes a mix of strength and conditioning exercises paired with running intervals. Here’s a breakdown of a typical session:

Warm-Up: Dynamic stretching to prepare your muscles and joints for the workout.

Strength Circuits: Three circuits focusing on different muscle groups

  • Lower Body to build leg strength.
  • Back + Upper Body to strengthen the upper body.
  • Core to enhance core stability.

Running Intervals: Three runs at varying paces

  • Easy Pace: Light jogging to focus on form and breathing.
  • Medium Pace: Moderate effort to build endurance.
  • Feel-Good Pace: Challenging yet comfortable pace to push your limits.

Cooldown: Static stretching to help reduce muscle soreness and improve flexibility.


What should I bring to each session?

Wear comfortable running gear, bring a water bottle, and your resistance bands if you have a preferred set.

Is this program suitable for beginners?

Absolutely! Exercises and runs can be modified to suit all fitness levels.

How will this program help my running?

The combination of strength training and running intervals will improve your muscle strength, endurance, and overall running efficiency, helping you prepare for marathon distances.

How much does it cost and where can I book?

$10 per session. Check our timetable below

Where are the session held?

Our FAT HQ on 70 Daldy Street, Wynyard Quarter, Auckland.