The Temple of Gains

Gain fitness, gain health, gain endorphins. This is the first of it’s kind, a practical workout workbook with links directly to video demos and guided classes.

The downside of this e-book is we no longer have an excuse for not training. Previously, without access to a gym due to travelling or perhaps a lockdown (as was the case during the 2020 Covid-19 pandemic) we could have been excused for skipping training for a while. Not any more though. We can now always get a great workout—no matter where we are.

The purpose of this workout workbook is a very direct and straight forward one. It makes no pretence to literary excellence. It is written with the sole objective to help the reader develop the life long habit of daily training. If followed correctly the powerful pattern of daily training will be deeply embedded into your life.

The Temple of Gains Running Programme First Edition, designed to help you become fitter, faster, leaner and a better runner. This programme can be done 1-3 times per week and should be followed for at least 6 weeks.

This 36 minute audio guided running programme can be done indoors or outdoors. To maximise your full potential you may consider doing it first on a running machine so you can get a feel for your true speed potential before taking it outdoors, but if you would prefer to do it outdoors from day 1, then that is ok too. I have created a tracking sheet for you to see your week on week progress and you can download it at the bottom of this page.

Temple of Gains runners are encouraged to contact @MrDanCunningham directly for programme support and guidance and to tag him in their stories for accountability, helping them stick with the programme once they start.

Workout guide:

1. 9 minute progressive style warm up round

2. 1:1 Work recovery maximum distance challenge (targets: 1.6- 2.5km)

3. 2 minute active recovery round (70-80% HR)

4. Race to 800m @ 1%. 4.20 time cap

5. Speed interval round

The main session lasts just under 40 minutes.

If you are using an iPhone for this audio programme, I recommend downloading this app for ease of use.