5K Foundations2022-01-03T16:35:48+00:00

Life-changing question for athletes and runners who WANT to get Faster,
but are held back by their Sluggish Performance, Poor Recovery, or General Stiffness:

Life-changing question for athletes and runners who WANT to get Faster,
but are held back by their Sluggish Performance, Poor Recovery, or General Stiffness:

Life-changing question for athletes and runners who WANT to get Faster,
but are held back by their Sluggish Performance, Poor Recovery, or General Stiffness:

What’s the only difference between fluid runners at the front of the pack…and the slow runners who trail at the back?

If you guessed training harder, you’d be wrong.

If you guessed foam rolling after every run, you’d be wrong.

And if you guessed…

  • Doing static stretches to cool down
  • Buying the fanciest, most expensive running shoes
  • Or the newest, high-performing supplement…

Thankfully, you’d still be so very wrong.

What’s the only difference between fluid runners at the front of the pack…and the slow runners who trail at the back?

If you guessed training harder, you’d be wrong.

If you guessed foam rolling after every run, you’d be wrong.

And if you guessed…

  • Doing static stretches to cool down
  • Buying the fanciest, most expensive running shoes
  • Or the newest, high-performing supplement…

Thankfully, you’d still be so very wrong.

What’s the only difference between fluid runners at the front of the pack…and the slow runners who trail at the back?

If you guessed training harder, you’d be wrong.

If you guessed foam rolling after every run, you’d be wrong.

And if you guessed…

  • Doing static stretches to cool down
  • Buying the fanciest, most expensive running shoes
  • Or the newest, high-performing supplement…

Thankfully, you’d still be so very wrong.

You love to run and want to keep running, but you just can’t seem to improve your performance.

No matter what new stretches you try, what training schedule you implement, or how much foam rolling you do…

…you’re constantly plagued by tight muscles & soreness after your workout.

You know there’s more in you!

You love to run and want to keep running, but you just can’t seem to improve your performance.

No matter what new stretches you try, what training schedule you implement, or how much foam rolling you do…

…you’re constantly plagued by tight muscles & soreness after your workout.

You know there’s more in you!

You love to run and want to keep running, but you just can’t seem to improve your performance.

No matter what new stretches you try, what training schedule you implement, or how much foam rolling you do…

…you’re constantly plagued by tight muscles & soreness after your workout.

You know there’s more in you!

While you watch your team-mates or running companion’s, you think, “maybe I’m just getting too old to run.”

Whether it’s the old niggly achilles issue, all those years of playing sports or the 10, 20, or 30 years of training you’ve put in…

…you’re constantly sore after every session.

Running & playing sport isn’t as fun as it used to be. At the end of every run, you find yourself this close ? to throwing in the towel & not wanting to push on again.

While you watch your team-mates or running companion’s, you think, “maybe I’m just getting too old to run.”

Whether it’s the old niggly achilles issue, all those years of playing sports or the 10, 20, or 30 years of training you’ve put in…

…you’re constantly sore after every session..

Running & playing sport isn’t as fun as it used to be. At the end of every run, you find yourself this close ? to throwing in the towel & not wanting to push on again.

The truth is, you’re NOT too old, too slow, or too stiff to keep running & performing.

You just need a new approach.

The truth is, you’re NOT too old, too slow, or too stiff to keep running & performing.

The truth is, you’re NOT too old, too slow, or too stiff to keep running & performing.

You just need a new approach.

You just need a new approach.

Some runners may laugh at what we’re about to say.

But hear us out…

You need to improve your STRENGTH & MOBILITY

You might have heard that strength training makes you slower, bulkier, or that it’s just a waste of time when it comes to improving how you run?

And yes, when done in an ad hoc way, strength training can negatively affect your speed..

But the fastest runners aren’t the ones who just run.

Because they have more strength, they now have more strength to endure. They are able to run without stiffness & with real efficiency.

With new found confidence, conviction & clarity in their bodies, they’re the ones leading from the front.

Some runners may laugh at what we’re about to say.

But hear us out…

You need to improve your STRENGTH & MOBILITY

You might have heard that strength training makes you slower, bulkier, or that it’s just a waste of time when it comes to improving how you run?

And yes, when done in an ad hoc way, strength training can negatively affect your speed..

But the fastest runners aren’t the ones who just run.

Because they have more strength, they now have more strength to endure. They are able to run without stiffness & with real efficiency.

With new found confidence, conviction & clarity in their bodies, they’re the ones leading from the front.

We speak from experience—we’re the guys who have helped 1000s of runners and athletes get stronger & improve how they perform.

We speak from experience—we’re the guys who have helped 1000s of runners and athletes get stronger & improve how they perform.

We speak from experience—we’re the guys who have helped 1000s of runners and athletes get stronger & improve how they perform.

In case we’re not yet acquainted…

We’re Rob and Brian from Movement101.

Both of us struggled with pain & performance issues for years. Rob suffered from back & hip issues for over 5 years. Brian from a shoulder injury he struggled with for 4 years.

Strength training allowed us to increase our movement capacity. It gave us the self efficacy, empowerment & confidence we had been missing in our bodies for years.

Now, we help runners & other athletes (professional & amateur) transform how they move, feel & perform.

We use movement as a catalyst to transform our athletes lives!

In case we’re not yet acquainted…

We’re Rob and Brian from Movement101.

Both of us struggled with pain & performance issues for years. Rob suffered from back & hip issues for over 5 years. Brian from a shoulder injury he struggled with for 4 years.

Strength training allowed us to increase our movement capacity. It gave us the self efficacy, empowerment & confidence we had been missing in our bodies for years.

Now, we help runners & other athletes (professional & amateur) transform how they move, feel & perform.

We use movement as a catalyst to transform our athletes lives!

Seán Kinane is the owner at Health Matters & has programmed the 16 week conditioning program for 5k Foundations.

Seán is a sport’s performance specialist, advanced exercise nutrition advisor & holds a Hdip in nutritional therapy.

Health Matters was set up in 2011 and since then they have become one of the most experienced & active sports performance testers in all of Europe. Carrying out over 10,000 tests to date.

Seán works with professional & amateur athletes from all disciplines (most notably runners, cyclists & MMA fighters).

Seán Kinane is the owner at Health Matters & has programmed the 16 week conditioning program for 5k Foundations.

Seán is a sport’s performance specialist, advanced exercise nutrition advisor & holds a Hdip in nutritional therapy.

Health Matters was set up in 2011 and since then they have become one of the most experienced & active sports performance testers in all of Europe. Carrying out over 10,000 tests to date.

Seán works with professional & amateur athletes from all disciplines (most notably runners, cyclists & MMA fighters).

Introducing…

5K Foundations

The four-phase, 16-week strength, mobility & conditioning program tailor-made for runners.

Strategically designed to take you from slow and stiff to fluid and fast.

Lewis Page, 24, Professional Footballer

My 5K time went from 21 minutes to 19:40 minutes and I’m only 6 weeks in

The strength exercises in particular have been incredibly helpful and as I already have a fair bit of running experience I’ve integrated the running drills into my usual weekly mileage. 

Before starting the plan my PB was in the mid 21 mins (the time I sent across on the first day was 21:18). I finished a run today in 19:40! An unbelievable improvement.

Lewis Page, 24, Professional Footballer

My 5K time went from 21 minutes to 19:40 minutes and I’m only 6 weeks in

The strength exercises in particular have been incredibly helpful and as I already have a fair bit of running experience I’ve integrated the running drills into my usual weekly mileage.

Before starting the plan my PB was in the mid 21 mins (the time I sent across on the first day was 21:18). I finished a run today in 19:40! An unbelievable improvement.

Inside 5K Foundations, you’ll find…

Educational Glossary

To get you off the right foot, we’ve included detailed educational videos explaining the principles behind the programming for each section.

These videos will set you up for success so you have the understanding of the real “Why” behind the program which is critical to your ultimate running success.

Daily Mobility Section

Progressive Strength Drills

These drills will improve your mobility, lower body co-ordination & train into areas most athletes have never even considered before.

Each exercise is presented in a detailed video format.

Build up your running specific strength with progressive sessions throughout each phase.

Each progressive session includes clear instructions on proper form, technique, & recommended repetitions.

Conditioning Program

This run-by-run, scientifically built program shows you exactly what intensity to train at, what distance to run & what energy system to train.

The combination of low, medium and high-intensity runs, alongside interval sessions and active recovery training will ensure your running is more fluid, efficient, and most importantly, faster than ever.

Inside 5K Foundations, you’ll find…

Educational Glossary

To get you off the right foot, we’ve included detailed educational videos explaining the principles behind the programming for each section.

These videos will set you up for success so you have the understanding of the real “Why” behind the program which is critical to your ultimate running success.

Daily Mobility Section

These drills will improve your mobility, lower body co-ordination & train into areas most athletes have never even considered before.

Each exercise is presented in a detailed video format.

Progressive Strength Drills

Build up your running specific strength with progressive sessions throughout each phase.

Each progressive session includes clear instructions on proper form, technique, & recommended repetitions.

Conditioning Program

This run-by-run, scientifically built program shows you exactly what intensity to train at, what distance to run & what energy system to train.

The combination of low, medium and high-intensity runs, alongside interval sessions and active recovery training will ensure your running is more fluid, efficient, and most importantly, faster than ever.

What’s Included:

  • Lifetime access to the 16 week mobility, strength & conditioning programs including exclusive access to the membership website (with individual login)
  • Comprehensive tracking sheets with a day to day breakdown of which exercises to do, what runs to perform & space for your own individual notes to ensure you are progressing on every session (printable & google sheet versions available)
  • Extended tutorials, detailed instructions & educational videos for every single phase/exercise
  • Lifetime access to the Movement 101 private members Facebook group as well as exclusive access to the M101 Members podcast.
  • Lifetime access to any future updates

What’s Included:

  • Lifetime access to the 16 week mobility, strength & conditioning programs including exclusive access to the membership website (with individual login)
  • Comprehensive tracking sheets with a day to day breakdown of which exercises to do, what runs to perform & space for your own individual notes to ensure you are progressing on every session (printable & google sheet versions available)
  • Extended tutorials, detailed instructions & educational videos for every single phase/exercise
  • Lifetime access to the Movement 101 private members Facebook group as well as exclusive access to the M101 Members podcast.
  • Lifetime access to any future updates

Paul, 24, 400m Sprinter

I have seen drastic improvements in my strength/mobility/movement

“As an elite sprinter, I am constantly looking for anything that will bring me marginal gains. Up until this point I had been searching aimlessly for good mobility routines on the internet/social media but without any real guidance. After I joined the program, the progress from there was phenomenal.”

5K Foundations works for 10km, half marathons or marathons.

“I’m now 8 weeks into the program. Since adding in the program, my time for 10K has dropped from 43:28 to 41:38. I’m hopeful of taking a few more seconds off that in the coming month.”

Matt, 36, Marathoner

Join 5K Foundations Today

Paul, 32, 400m Sprinter

I have seen drastic improvements in my strength/mobility/movement

“As an elite sprinter, I am constantly looking for anything that will bring me marginal gains. Up until this point I had been searching aimlessly for good mobility routines on the internet/social media but without any real guidance. After I joined the program, the progress from there was phenomenal.

Matt, 36, Marathoner

5K Foundations works for 10km, half marathons or marathons

“I’m now 8 weeks into the program. Since adding in the program, my time for 10K has dropped from 43:28 to 41:38. I’m hopeful of taking a few more seconds off that in the coming month.”

Join 5K Foundations Today

Plus, these BONUSES

to make you a stronger, adaptable, and well-rounded athlete

Bonus #1

Bonus #2

Life Long Performance Masterclass

Seán Kinane from Health Matters presents a detailed webinar on all things conditioning. Seán goes deep into the underlying principles that athletes should focus on & gives clear actionable takeaways to plug & play into your training immediately. (Value €129)

Breathing for Runners

Adapted from our exclusive 1:1 coaching community, TELOS, this Bonus module will show you how to connect deeply with the life force that powers your runs: your breath. (Value €69.99)
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Join 5K Foundations Today

Plus, these BONUSES

to make you a stronger, adaptable, and well-rounded athlete

Bonus #1

Life Long Performance Masterclass

Seán Kinane from Health Matters presents a detailed webinar on all things conditioning. Seán goes deep into the underlying principles that athletes should focus on & gives clear actionable takeaways to plug & play into your training immediately. (Value €129)

Bonus #2

Breathing for Runners

Adapted from our exclusive 1:1 coaching community, TELOS, this Bonus module will show you how to connect deeply with the life force that powers your runs: your breath. (Value €69.99)

Join 5K Foundations Today

If you too want to improve your running performance, you can join this program for only

€129.99

You’ll get lifetime access & all program updates if applicable.

Get 5K Foundations Today

The 5K Foundations Guarantee

We ask that you go through phase 1 & 2, track your progress, and see how you feel.

If you don’t feel any better and haven’t seen an improvement in your 5K time after the first 2 phases, send us an email, and we’ll give you your money back.

Join 5K Foundations Today

The 5K Foundations Guarantee

We ask that you go through phase 1 & 2, track your progress, and see how you feel.

If you don’t feel any better and haven’t seen an improvement in your 5K time after the first 2 phases, send us an email, and we’ll give you your money back.

Jörgen Ohlsson, 53, Triathlete

I never thought I would be this much better in running

“To be honest, I always felt like running was not for me and never really liked to run, even though a triathlon is hard to do without running. I loved the exercises for strength and mobility…I never thought I would be this much better in running from the time I spent on the program.” 

Running time improved drastically

“1km test for the team at the weekend after 8 weeks of the program. I got 3 minutes 49 seconds. 8 weeks ago I got 4 minutes 16 seconds.

I’m absolutely delighted. Running has improved so much & I am getting less DOMs. 100% from following the program.”

Justin House, 24, GAA Footballer

Join 5K Foundations Today

Jörgen Ohlsson, 53, Triathele

I never thought I would be this much better in running

“To be honest, I always felt like running was not for me and never really liked to run, even though a triathlon is hard to do without running. I loved the exercises for strength and mobility…I never thought I would be this much better in running from the time I spent on the program.”

Justin House, 24, GAA Footballer

Running time improved drastically

“1km test for the team at the weekend after 8 weeks of the program. I got 3 minutes 49 seconds. 8 weeks ago I got 4 minutes 16 seconds.

I’m absolutely delighted. Running has improved so much & I am getting less DOMs. 100% from following the program.”

Join 5K Foundations Today

Frequently Asked Questions

Yes, no matter what level you are at, this program will train your body, so that you will increase your ability to run more efficiently & effectively. Without getting the niggles, and stiffness many beginners suffer with. We also use an effort scale, that will mean you can begin training at a level that is sustainable for you. Be consistent & you will be running 5K and beyond in no time.

Absolutely! If your sport involves running, we recommend doing the daily mobility routines and progressive strength drills inside the program to feel better all around. Once your season is over, you can add on the conditioning program, so you stay in tip-top shape.

5K Foundations has four, 4 week phases (16 weeks total). Each phase includes a new set of daily mobility routines, progressive strength drills, and a tailor-made conditioning program. 

As you progress through each phase, the exercises will build upon each other and increase your fluidity, strength, and overall athleticism. 

You’ll have lifetime access to the program, along with any future updates we make. This is a program you can repeat again and again for lifelong mobility.

Nope! This is a bodyweight program. You’ll need a few books, a step, and a foam roller, but you can get creative and substitute other household objects if need be. We’ve designed this program to be accessible right from the start.

Whilst this program might help, it isn’t designed for those who are actively in pain during a run or walk. 5K Foundations is best for runners who deal with stiffness and soreness after running, as well as those who want to enhance the way their body moves so they can run faster.

If you’re in pain when you exercise, we suggest going through our other program, Mobile 4 Life, or seeing a professional in person. 

Your results are directly correlated to your effort, unique running style, and body. 

So although we can’t guarantee any specific results, we can share that we’ve seen runners in 5K Foundations…

  • Shave 1.5 minutes off their 5K time in just two phases (6 weeks)
  • Achieve new PBs after years of stagnant race times
  • Run a 5K 3-5 minutes faster than at the start of the program

Nope—we brought in a running expert for that!  Our friend Seán Kinane from My Health Matters is an Advanced Sports and Exercise Nutrition Adviser. 

His background in VO2 & Metabolic testing, along with his experience training professional athletes, meant he was the perfect person to design the optimal conditioning program you’ll find inside 5K Foundations.

While everything in 5K Foundations is pre-recorded, our email inbox and our DMs on Instagram are always open. We love answering questions and want to help you succeed, so you can always reach out to one of us if need be.

You’ll enter your payment information and then receive immediate access to the membership portal to begin the program. We will want you to send us your current 5km time directly to us. Let’s transform how you run forever.

Paul, 24, 400m Sprinter

I was never happier to realise how weak I was in some places.

“As an elite sprinter I would’ve always assumed I was somewhat strong, especially around the hips and in the legs. I was quickly shown how much improvements I could make in all of these areas and I was never happier to realise I was as weak as a kitten in some places.

This is probably unlike any gym program you will have ever used, and probably a lot less complicated, but you are guaranteed to see results and improvements in areas you probably didn’t think you could improve in.

Join 5K Foundations Today

Paul, 24, 400m Sprinter

I was never happier to realise how weak I was in some places

“As an elite sprinter I would’ve always assumed I was somewhat strong, especially around the hips and in the legs. I was quickly shown how much improvements I could make in all of these areas and I was never happier to realise I was as weak as a kitten in some places.

This is probably unlike any gym program you will have ever used, and probably a lot less complicated, but you are guaranteed to see results and improvements in areas you probably didn’t think you could improve in.”

Join 5K Foundations Today

By now, you understand that…

the only difference between staying stiff, slow, and sluggish and leading the pack with ease…

…is improving your strength and mobility with a proven training routine.

Join 5K Foundations today so you can improve your fitness, say goodbye to post-run aches, and run faster than ever before.

Join 5K Foundations Today

Warmly,

Brian O’Loughlin and Rob Gallagher

By now, you understand that…

the only difference between staying stiff, slow, and sluggish and leading the pack with ease…

…is improving your strength and mobility with a proven training routine.

Join 5K Foundations today so you can improve your fitness, say goodbye to post-run aches, and run faster than ever before.

Join 5K Foundations Today

Warmly,

Brian O’Loughlin and Rob Gallagher