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GET STRONGER. RUN SMARTER. STAY INJURY-FREE.
A 4-week strength, running and recovery ebook for everyday runners, built for the Fitness First gym floor with Matty Abel. It's backed by the same research showing structured strength training can lift running economy by 3 to 8 percent and help you hold your form deep into a long run. Every chapter, strength, running, cycle-based training, recovery, is grounded in real studies, not opinion or guesswork.
Two strength sessions. One run structure. A recovery routine that actually works. Four weeks to a body that's stronger, more durable, and ready to outrun its limits.
Most runners are only doing half the work
If you're only running, you're only doing half the work. Outrun is the other half: a 4-week program built specifically for runners, right here on the Fitness First gym floor. Two strength sessions a week. A run structure that actually makes sense. Recovery that compounds it all.
Outrun is our free 4-week strength, running and recovery guide for everyday runners... built for the Fitness First gym floor. Whether you're training for your first 10k or your fifth marathon, Outrun meets you where you are.
Free sample for non-members. Full guide exclusive for Fitness First members.
READY TO GET STARTED?
THAT'S WHY WE'VE TEAMED UP WITH MATTY ABEL
We brought in Matty Abel because he coaches the same way we train: strength and running, built together, for every level of runner.
Matty Abel has been coaching runners for over 15 years. In that time he's coached people who were nervous to run their first 5k all the way through to athletes chasing sub-3 marathons, ultra runners crossing entire countries on foot - including Nedd Brockmann, who Matty coached across Australia. Perth to Sydney, 3,952km, 47 days.
The credentials back it up: Head Coach at Nike 2017–2019. Current President of Vipers Run Club. Australian representative at the Sky Running World Championships. His own marathon PB is 2:48, and in April 2026 he ran back-to-back sub-3s in the same week - Paris then Boston. Right now he coaches a 2:21 marathoner, runners crossing entire countries on foot, and people training for their first 10k. Every level. Same principles.
We partnered with Matty because he builds the same thing we do: runners who are stronger, more durable, and harder to break. Outrun is what happens when his coaching meets our gym floor.
WHAT THE EBOOK COVERS
Strength work designed around one goal: running further, without breaking down.
Easy, threshold and hard — explained simply, so every run has a purpose.
Boots, sauna, cold plunge, red light — recovery that keeps you moving forward.
SIGN UP TODAY
Fill in your details below to sign up to receive your free sample of Outrun today, backed by research showing structured strength training can lift running economy by 3 to 8 percent.
Not a member yet? You'll get access to a free sample.
The full guide is a Fitness First member exclusive - members sign up here.
Form loading
RECOVERY IS WHERE YOU ACTUALLY GET FASTER
Training creates the stimulus. Recovery is where your body absorbs it and comes back stronger. Matty's own recovery week uses compression boots after quality runs, infrared sauna and cold plunge through the week, and infrared light therapy three times a week — all in the Fitness First Revive suite.
Available at select clubs with eligible memberships.
FAQS
Do I need to be a Fitness First member to download Outrun?
If you aren't yet a member, you can access some sample pages of the eBook, but the full four-week program - including the recovery and cycle chapters - is a Fitness First member exclusive. Join today to get the lot.
I've never lifted weights before, is this for me?
Yes. The strength program starts on the machines so you build confidence and control before touching a free weight.
Is this only for serious runners?
No. If you run a few times a week and want to get stronger and stop getting niggles, this is for you.
Is there anything specific for female runners?
Yes! A full chapter on training across your cycle, iron and recovery, not a sidebar.
What do I need to do the program?
Gym floor access (machines), a running route or treadmill, and two 45–55 minute sessions a week.
Can I use the Revive suite as a non-member?
No. Access depends on your membership and club - see the Revive Recovery section above or ask in club.