Golden Rules

1. Plan to attend sessions regularly, 3x weekly, alternate days

2. Begin slowly, as it is very easy to over-do it in the early stages

3. Do not push yourself too hard in any one session ( intensity 60-70% )

4. Set yourself small,progressive goals, and build intensity gradually

5. Always bring your water bottle

6. Never train on an empty, nor a full stomach

7. Ensure you warm up thoroughly, especially in cold weather

8. Reduce intensity in hot weather

9. Always begin with a general conditioning program for 12 weeks, raising intensity slowly

10. Listen to your leg muscles. Allow time for the body to adapt to the workload

11. If too sore after sessions, reduce volume and/or intensity