30 Day Race Shape Challenge

Created for all levels by Rachael


Shave time off your 5km race time and inches off your waistline.

  • Get lighter and faster.
  • Build a strong, lean core.
  • Improve your running technique.
  • Boost your flexibility.

About the course

With Covid-19 wiping out most of the events we have all been training for, there's never been a better time to set yourself a goal that you CAN achieve. 

This challenge includes 30 days of workouts, including tempo and interval work, Run Smooth sessions, aimed at improving your technique, yoga and body weight workouts. It is also accompanied by our Race Shape eating plan.

A great way of staying motivated, and getting fitter and faster for shorter distances of 5-10k.


  • One session per day.
  • Between 10 - 60 minutes.
  • Race Shape Eating Plan PDF.

About Rachael

Rachael has over fifteen years experience in strength training for women. An Age Group Triathlete for GB and 1st woman V40 Mumbai Marathon, she also has competed in Ironman. She has created weight-lifting and HIIT programmes that transform performance and help women to become stronger and more stable. 

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  • Professional and relevant knowledge on running and coaching. Great online training course. Really enthusiastic people. Lovely to join the GRTW community.

    – Jenni, lawyer

  • 'Thanks for such an excellent course. I knocked six minutes off my 5km time in four weeks.'

    – Sally Snowden

  • Like many working mums, I find it a challenge fitting in all the triathlon training I need to do. Using this platform, I can always find a relevant workout and know that I will be using my available time to maximum effect.’

    – Rosalyn, celebrity agent

  • Have just finished Queens of Speed challenge, with two speed training sessions a week and two other runs. I successfully achieved a Parkrun PB last Saturday! It’s been tough training but worth it! If you’want to improve your speed then give #grtwqueensofspeed a go, you won’t regret it!

    – Lily

30 Day Race Shape Challenge

Created for all levels by Rachael


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