A coach in your pocket.

Whether you've just signed up to a race or whether you're looking to define a goal, you've come to the right place. There are a few ways you can be coached by Onetrack but they all start with finding your base. This takes about an hour and contains a series of exercises and a 12-minute run. Submit your results and a coach will be in touch to arrange a short call. During the call, we'll chat through your results and goals, and discuss the best way to coach you.

Want to skip the base test and jump straight into an interactive plan? Head here.

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BASE TEST

COACH CHAT

TRAINING PLAN

Find your base.

FAR FIND BASE

Whether beginner or advanced, each runner has a unique starting point. Before coaching begins, we find out your base. It takes less than an hour and results will be ready in 24 hours, along with an invite to speak to your coach about formulating your training plan for the month ahead or deciding on a longer-term goal.

Fitness Test Form

How it works.

The at-home exercises will test your core endurance, holding positions of stress for as long as possible (you'll need a timer or someone who can time you). You'll also be tested on your balance and co-ordination to understand the differences between your left and right sides. We have also added a press-up test in there as well for upper body muscular endurance.

The 12-minute run will test your fitness. Using a wearable, time a 5-10 minute, ramp warm-up (starts easy and then builds to around a 7 out of 10) have a 2-3 min recovery and then run as far as you can for 12 minutes.

Let's get started.

The base test includes 7 exercises you can do at home and a 12-minute run to be completed outdoors or on a treadmill.

You'll need:

1 hour (take 5 mins between exercises)
A stopwatch
A warm-up jog before the run (5 mins with 2 min recovery)