TRAINING SUPPORT

SQUADRUN CORE is our priority based coaching system. You get a weekly plan with sessions scaled to your current fitness, simple rules to keep you healthy, and a big community to keep you honest and having fun. We write the training with intensities that are specific to you, then help you fit the work around life, family, and everything else.

Your plan runs on priorities. Do the top sessions first, then the next ones as time allows. You never feel behind. You always know what matters most this week. We back this with direct coach support and a large, friendly community.

● Weekly training built to your current fitness and your Merrell Race Tekapo distance

● Clear purpose for every session so you know the why as well as the what

● Simple injury avoidance rules and sensible progression

● Community support across New Zealand and Australia

● Get supported by some of Australasia's most qualified and experienced coaches

Everyone from first timers to age group podium hunters. Walkers, joggers, runners. If you can give consistent time each week and you want to finish Merrell Race Tekapo with a smile, we can help. If you want premium one to one hand holding, we also offer that, but CORE is all most people need to succeed.

Merrell Race Tekapo brings alpine air, rolling trails, steady climbs, and those long open views. Your plan will prepare you for sustained effort, efficient hiking on grades, steady running on firm trail, and tidy descending. We coach the little things too. Poles or no poles. Pacing over the climbs. Nutrition and hydration rhythms. Gear choices for cool starts and sun in the middle of the day.

Enter now, begin now, or kick off later. We will meet you where you are. Earlier starts give you more time to build, but you can join CORE at any point and we will scale the plan to suit.

SQUADRUN is more than a plan. It is a big network of runners who share ideas, routes, and have tasty trail chats. Ask a question any day of the week. Compare notes with people training for the same event. Expect straight answers from coaches who live this sport.

Most coaches charge premium rates. CORE gives you a tailored plan, direct access to coaches, and a deep community for a sensible weekly price. Big engine value without the big ticket spend.

When you enter Merrell Race Tekapo you can add a SQUADRUN training trial during registration. If you have already entered you can log in to your Race Roster account and purchase the training trial from the Shop page.

If you enjoy the programme you can continue on CORE for the regular weekly price ($15/w +GST)

• Your personalised start up consult and plan setup
• Four weeks of SQUADRUN CORE with full community access
• Coach feedback and answers to your questions

NZRD, Accredited Sports Dietitian (SDA)

BSc Human Nutrition, MDiet (dist)

Cushla is a New Zealand Registered and Accredited Sports Dietitian (SDA) and the founder of her private practice, specialising in nutrition for endurance athletes. Her primary focus is on runners of all abilities, up to elite levels, with a strong interest in addressing issues such as RED-S and disordered eating. Drawing from her experience in diabetes from Te Whatu Ora, Cushla not only maintains a keen interest in diabetes but also in women's health and irritable bowel syndrome (IBS). Her approach to nutrition involves translating scientific knowledge into pragmatic solutions, crafting realistic and sustainable strategies to empower individuals to nourish their potential.

Cushla also has an online 'Runners Nutrition Course' enabling more people to attain nutrition guidance any place, any time, at their own pace. This course is appropriate for adult runners partaking in events from their first ever 5km right up to elite marathon or trail running events. You can finish the course with confidence and tools to integrate into your own training and then work on your weaknesses before deciding if you still require 1:1 dietitian support.

The course contains nearly TWO hours of content broken down into 33 bite-sized videos. In each module there are resources and downloadable guides relevant to that topic. At the end of each section and/or module there are quizzes followed by a larger quiz at the very end of the course. 

Cushla is offering Race Tekapo athletes a one-time 15% discount! 

Please email her at holdaway.nutrition@gmail.com to get your unique access code. You can read more about the course and sign up below.

FORMA INSIGHTS

- BSc Strength and Conditioning

- MSc Strength and Conditioning 

- PT diploma L3 & L4 

- Certified in NASM Corrective Exercise

Luke loves to help people attain the confidence and knowledge to reach their goals. Having worked with a variety of athletes and clients from ALL walks of life, some preparing for Commonwealth Games and others wanting to go from couch to 5-10km as well, he has experience across as many disciplines of sport as possible.

FORMA Insights are able to provide guidance, advice, gym programming and oversight to ensure you best prepare your bodies physically for the task of the race. Building strength, improving conditioning and improving movement quality all play a vital role in reducing the possibility of a movement based injury.

The programs can be completed in any standard commercial gym, and if you don't have access to a gym the team at FORMA can build you a home workout plan to improve your strength to help with your race. FORMA sets out every exercise, every set, every rest period and every week of sessions for you. You just need to read the program, fill in your weights and they'll do the rest! There is also an exercise video library to attach to the programs so you can view what the exercise should look like to ensure you're completing it correctly.

To find out more contact Luke at FORMA luke@formainsights.com