This is a 5-week guide designed to transform your performance with proven, rehab focused training. Drawing from my experience leading Europe’s top private personal training team, managing a sports injury clinic and operating on the RFU and World Rugby professional referee teams I have combined dynamic movements with a progressive plan to enhance speed mechanic, power, and mobility using minimal equipment. Whether you are a beginner or intermediate runner, you’ll find structured workouts, warm up protocols, and tracking methods to boost your pace, agility and power. This E-Book is your first step towards your faster performance!