Get support to achieve the 4km distance

Whether you’re walking or running the 4km at the HBF Run for a Reason, HBF Fitness offers the structure and support to help you achieve your distance.

Warm up

We’ll ease you into the program with a light warm up to stretch your muscles

Strength training

Increase your strength to improve your endurance and reduce injury risk

Group cardio fitness

Have fun and increase your heart rate with our group cardio activities

Cool down

End the session and slowly bring your heart rate down with some easy stretching

Beginner training schedule

Check out our week-to-week training schedule for the Beginner program to see how we’ll help you achieve your goals.

Week of Theme Overview
27 Mar Your reason Learn the benefits of participating in the HBF Run for a Reason.
03 Apr Preparation and training Know how to plan and stick to your training schedule.
10 Apr Goal setting Set specific goals to give clarity and increase motivation.
17 Apr Training nutrition Fuel your body with the right foods for training and race day.
24 Apr Strength and conditioning Increase your strength to improve your endurance and reduce injury risk.
01 May Warming up and cooling down Integral to a training program is knowing how to warm up and cool down correctly.
08 May Recovery Learn about the importance of recovery after exercise.
15 May Ways to get better Take your knowledge from the program to set new goals.

Find out what to bring to your first training session

Find out what we encourage you to bring along to your HBF Fitness program session so you can be comfortable being active and moving

If you have any questions about HBF Fitness, check out our FAQs