Strength & Conditioning
Individual programming. Supervised sessions. A gym built for runners.
Squad is the core of Runners Prep.
Every athlete follows their own individualised strength and conditioning program while training within our coached group environment.
You’ll have the structure and support of a coached session without being placed on the same generic program as everyone else.
1 Squad session per week – $39/pw
2 Squad sessions per week – $59/pw
3 Squad sessions per week – $79/pw
Your membership includes:
- Individualised strength program
- 1, 2 or 3 Supervised Sessions per week
- Regular program updates and progress testing
- Unlimited Open Gym access during allocated hours
- Ongoing coach support
- Access to the Treadmill, Bike and Recovery Boots
- Access to members-only Threshold Thursdays
- Access to the RP running community
Start With a Performance Assessment
Every new Squad athlete begins with a Performance Assessment.
We’ll learn more about your running, training history and goals, assess your current physical capacity and use this information to build your individual program.
We don't just give runners a list of exercises
Your strength program should reflect where you are now and where you’re trying to go.
Your training may change depending on your running volume, injury history, current capacity, upcoming races and the demands of each phase of your training.
That’s why we combine coaching, testing and individual programming to create a strength and conditioning plan that progresses alongside your running.
Keen to Find Out More?
Leave your contact details below and one of our team will be in touch to answer any questions and help you find the right option.
FREQUENTLY ASKED QUESTIONS
Do I need to be an experienced runner to join Squad?
Not at all. Squad is suitable for runners of all abilities. Your program is individualised to your current level, goals and training.
Does everyone complete the same program?
No. Every member follows their own individualised strength and conditioning program while training within our supervised Squad environment.
How many sessions should I do each week?
We offer 1, 2 and 3 session per week memberships. For most runners, we recommend 2 strength sessions per week, however we’ll help you determine the best option based on your running, goals and overall training schedule.
What happens before I join?
Every new Squad member starts with a Performance Assessment. This allows us to learn about your running and goals, assess your current physical capacity and build your individual program.
How much is the Performance Assessment?
The Performance Assessment is $120 and may be claimable through private health insurance, depending on your level of cover and insurer. If you decide to join as a member following your assessment, you’ll also receive a complimentary Runners Prep welcome pack.
What if I'm injured or dealing with a niggle?
That’s okay. As an Exercise Physiology-led service, we can modify your training around injuries or limitations and progressively build your capacity where appropriate.
Can I use the gym outside my Squad sessions?
Yes. Squad memberships include unlimited Open Gym access during allocated hours, as well as access to our treadmill, bike and recovery boots.
Can I claim Squad through private health insurance?
You may be eligible for a private health rebate on eligible sessions delivered by an Accredited Exercise Physiologist. Eligibility and rebates vary between health funds, so we recommend checking with your provider.
How do I get started?
The best place to start is by booking a Performance Assessment. If you’d prefer to find out more first, leave your contact details or book a visit and we’ll be happy to chat.
