Cut Minutes Off Your 5K in 8 Weeks
A structured gym + running programme for beginner to intermediate runners who want to improve their 5K time, feel stronger on every run, and arrive ready for events like the Viking 10K.
- Improve your 5K time
- Build real running strength
- Follow a proven plan
You’re putting in the effort… but not seeing the progress.
- You’re running regularly, but not getting faster
- Your pace drops off halfway through your runs
- You feel tight, sore, or close to injury
- You’re not sure how to combine gym work with running
- You’ve signed up for a race but don’t feel truly prepared
You’re not the problem. Your training is.
Running more isn’t always the answer.
Running more ≠ getting faster
More miles without the right structure often leads to plateaus, frustration, and burnout.
Strength is often missing
Most runners ignore strength work or do gym sessions that don’t actually transfer to better running.
No progression, no purpose
If every week looks the same, your body has no reason to adapt and improve.
That’s exactly what we fix with Strides & Strength.
Introducing Strides & Strength
An 8-week gym + running system designed to help you run faster, build strength that actually transfers, and stay consistent without feeling overwhelmed.
- Structured progression from week 1 to week 8
- Running and strength combined properly
- Built for real people, not elite athletes
- Every session has a clear purpose
Everything you need to improve
2 Coached in Person Sessions Weekly
Strength based gym coaching and real running training to improve performance without guesswork.
Full 8-Week Plan
A progressive structure that builds you up week by week instead of leaving you to train randomly.
Coaching Support
Guidance on pacing, technique, and session intent so you know exactly what you’re doing and why.
Built for Results
Designed to improve your 5K and prepare you properly for a 10K event like the Viking Marathon.
Don’t just hope you’ll get through it.
Most people show up underprepared, overthink their pacing, and fade badly in the second half. This programme helps you arrive stronger, more confident, and ready to perform.
That won’t be you.
You’ll notice the difference in how you run.
- You’ll finish runs stronger instead of hanging on
- Hills will feel more manageable
- Your stride will feel smoother and more efficient
- You’ll feel stronger, lighter, and more in control
- You’ll finally feel like someone who trains with purpose
This programme is for you if…
- You can already run 2-3km
- You want to improve your 5K time
- You’re preparing for a 10K event
- You want structure, coaching, and accountability
- You’re tired of second-guessing your training
Not ideal for complete beginners who can’t run yet, or advanced runners chasing elite-level performance.
What people say about training with Motiv8
“They guided me through an injury with patience and care, and thanks to them I’ve fully recovered and feel ready to push to the next level. The sessions are always varied and challenging, which keeps things interesting..”
Evelise
“Kevin, Lauren and Margo have been excellent and really helped me getting back. Their encouragement and believe in you really pushes you to succeed. I have just completed my 100 clubs and can now run up stairs or go for a hike without struggling”
Hennica
“I had back to back multiple knee surgeries and had been struggling to get strength back in the knee. Exercises in the gym were not working for me. Kevin and Lauren made a tailored plan and the progress that I have made over last 4-5 months has been unreal.”
Zohaib
Support from day one
You won’t be left figuring it out on your own. From your first session, you’ll know what to do, why you’re doing it, and how it fits into the bigger picture.
- Guided sessions with coaching support
- A clear plan instead of random training
- A small-group environment that keeps you accountable
8 weeks from now is coming either way.
You could be faster, stronger, and far more confident on race day — or still stuck doing the same runs and hoping for a different result.
Starting April 29th. Sessions take place Wednesdays 730pm-830pm & Fridays 630pm-730pm in Waterford City.
Run faster. Feel stronger. Train with purpose.
Secure your place in Strides & Strength and take the guesswork out of your running over the next 8 weeks.
