Beginners: If you’re new to running or returning after a long hiatus, our Tuesday morning ‘Learn & Return to Run’ class, our Thursday morning ‘Activate, Strengthen & Lengthen’ and our Thursday evening HIIT class is the place to start! If you don’t feel confident, we recommend a private session(s) first up.

Established: All classes are suitable for the established runner, typically our Monday, Wednesday, Friday & Sunday classes attract the established runner and those following our FULL DOSE programs. Established runners also benefit from ‘Activate, Strengthen & Lengthen’ and can gain a lot of knowledge from our ‘Learn & Return to Run’ class, especially if you’re injury prone. Let us know your running goals and we’ll make sure that you are challenged!

Not true!!

DOSE Running is passionate about helping you reach your potential. We all start somewhere, and we all progress at different rates.

If you run, you’re a runner!

The distance we cover in each session varies depending on both the nature of the session (for example, an interval session versus a long steady run), and also your pace and fitness.

We will easily modify the session to cater for your fitness level.

During an interval session we generally cover anywhere from 4 to 8 kilometres (with lots of time for rest!) The same session will see all our runners cover different distances. This ensures that each individual is supported, yet also challenged appropriately.

No!

There is so much more to a session than just “running”.

Each session includes:

• Warm up, comprising of drills, technique work and running specific exercises
• Intervals
• Cool down
• Stretches and dynamic movment

Nobody gets left behind, that’s our promise!

We are passionate about making running an enjoyable and inclusive experience; you’ll have fun while keeping fit!

There is always the option to walk.

Run-walk-run is an effective, safe and smart way to build up your fitness.

At every session there are multiple options and you will be guided as to which one you should follow.

• A smile
• Wear comfortable exercise gear and running shoes
• Water bottle
• Watch (if you have one, but it’s not necessary)
• Yoga/exercise mat is required at some classes, you will be notified in your confirmation email when you book a class.

We’ll keep you accountable

We’ll be waiting for you at the start, and at the end you’ll be glad you resisted the

temptation to hit snooze on that alarm. You’ll quickly get in to a routine and you’ll be well on the way to achieving your health, fitness and running goals.

You’ll be supported and challenged

There is a fine balance between being challenged and supported. Scarlett and her coaches will guide you and support you, but make sure that you are also challenged appropriately.

Scarlett is well aware of the different reasons people run, so if you have a PB in mind she’ll make you work for it; if you’re returning to running to regain health and fitness after starting a family, she’ll make sure you sweat and smile; and if you’ve never run before she’ll ensure that you want to keep coming back!

We’ll keep it interesting

There is variety in everything we do; intensity, distance, duration, session, terrain, drills, scenery … the lot! We promise that you’ll never be bored, and neither will your body.

We provide a sense of community

Come down and meet people who care about their physical and mental wellbeing. You’ll feel a sense of shared purpose as you stride toward your running and fitness goals.

As we say, teamwork makes the dream work!

You will improve

Commit to training and we guarantee that you will see and feel improvements in your running.

Our training programs are designed to reduce the risk of injury, develop efficient running form and increase fitness levels.