This 4-week NETFIT RUN program is designed specifically for netballers who want to rebuild their aerobic base, improve conditioning, and return to court movement feeling strong, fast, and prepared. The program blends steady running, tempo work, sprint intervals, and low-impact cross-training to gradually increase fitness without overloading the body.

Each week builds on the last, progressing intensity and duration in a way that supports performance and reduces injury risk.

This is your foundation phase — the engine-building block that prepares you for agility, change-of-direction work, and full netball conditioning in the next training phase.

Today Beginners will be working for 70sec on (Jog) & 60sec off (walk) x 10

This 4-week NETFIT RUN program is designed specifically for netballers who want to rebuild their aerobic base, improve conditioning, and return to court movement feeling strong, fast, and prepared. The program blends steady running, tempo work, sprint intervals, and low-impact cross-training to gradually increase fitness without overloading the body.

Each week builds on the last, progressing intensity and duration in a way that supports performance and reduces injury risk.

This is your foundation phase — the engine-building block that prepares you for agility, change-of-direction work, and full netball conditioning in the next training phase.

Today Fartlek training Advance Runners will be working for:

5min Warm UpEffort Block (5min) - 10sec ON 20sec OFFRecovery (5min) - Easy Pace4x

And Intermediate Runners working for:

5min Warm UpEffort Block (5min) - 10sec ON 20sec OFFRecovery (5min) - Easy Pace3x

This 4-week NETFIT RUN program is designed specifically for netballers who want to rebuild their aerobic base, improve conditioning, and return to court movement feeling strong, fast, and prepared. The program blends steady running, tempo work, sprint intervals, and low-impact cross-training to gradually increase fitness without overloading the body.

Each week builds on the last, progressing intensity and duration in a way that supports performance and reduces injury risk.

This is your foundation phase — the engine-building block that prepares you for agility, change-of-direction work, and full netball conditioning in the next training phase.

Today Fartlek training Advance Runners will be working for:

5 min warm up

5 min block: 10 sec ON / 20 sec OFF

5 min easy recovery

Repeat 3×

And Intermediate Runners working for:

5 min warm up

5 min block: 10 sec ON / 20 sec OFF

5 min easy recovery

Repeat 2×

This 4-week NETFIT RUN program is designed specifically for netballers who want to rebuild their aerobic base, improve conditioning, and return to court movement feeling strong, fast, and prepared. The program blends steady running, tempo work, sprint intervals, and low-impact cross-training to gradually increase fitness without overloading the body.

Each week builds on the last, progressing intensity and duration in a way that supports performance and reduces injury risk.

This is your foundation phase — the engine-building block that prepares you for agility, change-of-direction work, and full netball conditioning in the next training phase.

Today Beginners will be working for 60sec on (Jog) & 60sec off (walk) x 10 = 20 minutes of running.

Sound Mind Sound Body with Ameliaranne Ekenasio Powered by ASICS

From self-doubt to strong leadership Ameliaranne gets real with Sarah about:

• Her non-negotiable morning rituals
• Building self-belief & resilience
• Leading with vulnerability
• Why genuine connection is the key to growth

This ep is all about reinvention confidence and showing up for your community — and yourself.

Finding Purpose Beyond Performance
Elite race walker meets future doctor in a raw and powerful chat.

Sarah and Jemima dive into balancing sport and medicine, identity beyond results, the power of community, setbacks, and finding purpose. For every athlete chasing their “why” — this one’s for you.

Sarah sits down with Allie Smith — NSW Swifts midcourter, ASICS Ambassador, and mental health advocate — for a raw and powerful chat.

From battling inner doubts to finding strength beyond the court, Allie shares:

• Her mental health journey
• Why identity outside sport matters
• The power of listening & support
• Her passion project Air It Out with Allie
• And how focusing on the process builds real confidence

This one’s honest, uplifting, and full of gold.

We’re kicking off the Sound Mind Sound Body Series with performance mindset coach Meg McClurg.

From elite athletes to everyday routines, Meg dives deep into what it really takes to perform at your best — on and off the court. 💭🏆

In this chat with Sarah, they explore:

• Morning routines that set the tone
• Strategies for sitting with discomfort
• How to build resilience & connection
• Why curiosity and empathy matter — for parents, coaches & players alike

If you're passionate about sport, leadership or raising strong, self-aware athletes — this one’s for you.

If you follow this program for 9 weeks you will improved your running performance where you will see yourself become faster and be able to repeat those efforts for longer. 

ALL LEVELS 

10min Warm Up 

2min 70% effort

1min 30% effort 

X 5 

10min Cool Down

Welcome to your Pre-Season Run Club, this episode is a fartlek training, means "speed play”. Sarah & Kris have included this in our netball specific challenge for its many benefits. If you follow this program for 9 weeks you will improved your running performance where you will see yourself become faster and be able to repeat those efforts for longer.
All LEVELS

10min Warm Up

2min at 70% effort

1min at 30% effort

X 5

10min Cool Down