Regenerate _EightWeekAerobicProgram

Aerobic 8 Week Program Results

Eight Weeks to Build Aerobic Fitness   At midnight on 26 March 2020, the country went into Level 5 lockdown. Amongst the many other ‘freedoms’ that were put on hold as the country started it’s fight against the COVID-19 pandemic, we as runners had to come to terms with a different way of staying fit. For some of us, this entailed a treadmill, whilst others ran in circles around their garden, and others did nothing at all. Thirty-five days later, we were allowed to run again outside between 6am and 9am with a mask. At this same time, Regenerate Health and Fitness launched an eight-week Aerobic Fitness program. This program was designed to take into account the lost fitness levels and to rebuild one’s fitness again in a responsible manner (the danger lay in athlete’s trying to pick-up their training where they left off) that would not increase the risk of injury or illness and thereby avoid having another setback to training. A bunch of eager runners signed up for the journey. The first week we conducted some fitness tests to determine where everyone’s was at. Based on this each athlete was given their program with slight variations in training to account for levels of experience. The other important aspect of these tests were that the sessions could then be individually tailored to each athlete’s current fitness and ability level.

“….. it’s the perfect platform to regain fitness”

The training was focused around improving the athlete’s aerobic capacity with the majority of the sessions run at a low intensity. In my opinion, the best way for this is to use the MAF method whereby one does the session under a prescribed heart rate (180 minus age). High intensity interval training (HIIT) were also included. These sessions were specifically designed to target the aerobic oxidative system, and to mostly limit the neuromuscular strain. This was key to limit the risk of injury and illness that often accompanies excessive stress. Eight weeks later we conducted the same fitness tests to determine the level of improvement in the athletes. Below is a summary of the results.   Overall, fantastic improvements were found across all the fitness tests, with vVO2Max improving on average 5.7% and MAF improving 8.9% which validates that the intended program design hit the prescribed adaptations that it set out to achieve. The largest improvement in vVO2Max was a phenomenal 10.8% and a staggering 22.2% improvement in one athlete’s MAF results. Only one athlete did not improve on their vVO2Max with a 1% decline, but did improve in their MAF. This eight week aerobic program is ideal:
  • if you are wanting to build/rebuild your fitness levels
  • if you have completed a stressful cycle of training or an event and returning after a recovery cycle
  • if you are wanting to focus on a base building phase
  • if you are wanting to maintain fitness without any specific goal to focus on in the interim but require some structure and variation to your training
  • if you are returning from injury and require a program that will not over-stress your body

” I saw and felt improvement in my running in a short time and I learnt a lot I can take with me going forward”

Bronze Package


You have selected the Bronze Package. This package consists of selected ‘off-the-shelf’ training plans only. Athlete’s can contact the coach/s via email (1x per month) with questions/queries/advice relating to their training plan. Training plans are delivered via the TrainingPeaks® platform.

Go to the following link and set up your Training Peaks profile and/or select Regenerate Health Fitness as your coach.

Customisable and individualised features include:

  • Athlete can choose an appropriate program to suit their needs and ability, based upon:
    • Target distance & time frame to event
    • Ability / Fitness level
  • Athlete determines when they will start the program based on target event’s date
  • Fitness tests, included in the plans, allow for customisation of training paces based on the athlete’s current ability. Where applicable, training paces can be amended during the program as and when fitness/ability levels change (when these tests are re-examined within selected programs only)

A list of available training plans, including costs, programme details, target times, weekly training volume, etc can be found by clicking on the link provided below:

Should you want to sign up for the Bronze package please fill  in the form below:

Terms and Conditions:
By checking the "I agree to the Terms & Conditions" checkbox you (the "athlete") accept and agree to the following terms and conditions:
Regenerate Health and Fitness Coaching takes no responsibility for any existing medical conditions or from medical conditions that may occur from the coaching services supplied. It is the responsibility of the athlete to ensure that they have undergone a medical screening and have been cleared, by a medical doctor, to participate in strenuous exercise. The athlete must ensure that Regenerate Health and Fitness is made aware of any pertinent medical history, including prior sports injuries, prior to commencement of the coaching services.
Entering your Credit Card and/or Debit Card details on the website is at your own risk. Regenerate Health and Fitness takes no responsibility for any fraud or errors that occur.
For Silver, Gold and Platinum packages, there is a minimum coaching period of three months, with a once-off setup fee that is added onto the first month's fee deduction. This fee covers, where applicable based on the package selected, administration setup, training assessment, goal/event assessment, health and lifestyle assessment, athlete profile setup and so forth. Fees will be collected automatically by, PayFast, from your Credit Card/Debit Card monthly until for the minimum three month period and will continue until the athlete notifies Regenerate Health & Fitness of their intention to cancel. A one-month cancellation period is applicable. Cancellation of your coaching subscription can be done by emailing Regenerate Health and Fitness.
Coaching packages, include certain services only, as indicated in the package description. Should the athlete require additional/less services, the coaching package can be upgraded or downgraded on the Regenerate website under the Menu option 'My Membership'
Regenerate Health and Fitness reserves the right to cancel an athlete's coaching service in instances where:
an athlete brings Regenerate Health and Fitness into disrepute;
an athlete does not follow the required programme for an extended period of time
Regenerate Health and Fitness takes no responsibility for third party applications that are used for services.

8 Week Base Building

R 350

8 Week 10km

R 415

12 Week 21.1km

R 620

12 Week Beginners Program

R 520

12 Week Return To Running Program

R 520

42.2km - 20 Week Program

R 1035

Two Oceans 56km

R 1250


R 1650