Freetimeathletes

25/09/2026

❓ TSQ013 — HOW MUCH ENERGY ARE YOU WASTING?

Running faster isn't always about producing more energy.

Sometimes, it’s about wasting less of the energy you already have.

Every step, every stride and every change of pace has a cost.

How efficiently do you move?

How well do you deliver and utilise oxygen?

And can you maintain that efficiency when fatigue starts to build?

Because performance isn't only about how much energy you can produce.

It’s about how much of it actually moves you forward.

______
So, the question is:

How much energy are you wasting?

Explore. Discover. Ascend.

24/09/2026

💥 PLY011 | SKATER BOUNDS

Can you produce power sideways?
Skater bounds challenge more than your jump.

They demand power, balance, control and a strong landing — all while moving laterally.

Try:
→ Start with controlled bounds
→ Stick the landing
→ Build distance gradually
→ Then add speed and reactivity

Don't just jump farther.
Own the landing.
______
🎯 Coach's Cue:
Push sideways. Land under control. Explode again.

➡️ NEXT: PLY012
Performance. Purpose. Freedom.

22/09/2026

📖 EJ013 — IT’S NOT JUST ABOUT THE DESTINATION

We often measure a journey by where we end up.

But the mountain has a different way of measuring progress.

Every step teaches something.

Every setback reveals something.

Every difficult moment asks you to adapt.

You learn to become more patient, more present, more prepared—and more comfortable with what you don't yet know.

Because sometimes, the greatest distance you travel is the distance within yourself.

______
Explore. Discover. Ascend.

22/09/2026

RUN012 — Your First Half Marathon | 16 weeks Plan

A half marathon isn't won by one great run.
It's built through weeks of consistent training.

You don't need to run every day.
You don't need every run to be hard.

And you definitely don't need to rush your mileage.

Build your week around the basics:
🏃 Easy runs — build your aerobic base
⚡ Quality sessions — develop speed and strength
📈 Long runs — teach your body to go farther
😴 Recovery — allow your body to adapt
🍚 Fuel & hydration — support the training

The goal isn't simply to reach 21.1 km.
It's to arrive at the start line prepared, confident and healthy enough to enjoy the journey.

Start where you are.
Build gradually.
Stay consistent.

Your first half marathon starts with your next run.

Run smarter. Run stronger.

______
FREETIMEATHLETES
Performance. Purpose. Freedom.

21/09/2026

❓ TSQ013 — HOW MUCH ENERGY ARE YOU WASTING?

Running faster isn't always about producing more energy.

Sometimes, it’s about wasting less of the energy you already have.

Every step, every stride and every change of pace has a cost.

• How efficiently do you move?
• How well do you deliver and utilise oxygen?
• And can you maintain that efficiency when fatigue starts to build?

Because performance isn't only about how much energy you can produce.

It’s about how much of it actually moves you forward.

So, the question is:
How much energy are you wasting?

______
Explore. Discover. Ascend.

19/09/2026

🏕️ BC012 — KNOW YOUR ENGINE

Every athlete has strengths. Every athlete has limitations.

Some need more endurance.
Some need more strength.
Some need better recovery.

The question isn’t where you compare to others.

It’s:
What part of your performance would you most like to improve?

______
Explore. Discover. Ascend.

19/09/2026

❓ TSQ012 — IS A BIGGER ENGINE ALWAYS A BETTER ENGINE?

A bigger engine gives you more capacity.

But capacity is only potential.

VO₂max tells us about the maximum rate at which the body can take in and use oxygen. But performance depends on much more than that number.

How effectively can you deliver oxygen?

How efficiently can you use it?

How economical is your movement?

And can you actually express that capacity when performance demands increase?

A bigger engine can help.

But the real question is:

How well can you use the engine you have?

That’s where performance begins.

______
Explore. Discover. Ascend.

19/09/2026

Sounds the same, but different .

17/09/2026

💥 PLY010 | LATERAL BOUNDS

Can you produce power sideways?

Sport isn't only about moving forward.

You need to cut, react, change direction and explode.

Try:
→ Skater bounds
→ Lateral bounds
→ Single-leg lateral jumps

Don't chase distance.

Own the landing. Explode into the next move.

🎯 Coach's Cue:
Train in more than one direction.

➡️ �⁠NEXT: PLY011

Performance. Purpose. Freedom.

16/09/2026