THE CORE LAB
The Core Lab is our flagship in-person training crew - a results-driven, brain-on-fire coached experience built around science, structure, and community. It's designed for runners who are tired of doing random sessions, chasing inconsistent progress, or training alone without a plan.
This isn’t just another run group. It’s a complete system that helps you train smarter, stay consistent, and actually improve - not overnight, but week by week. We focus on the small wins - better form, sharper pacing, stronger hills - because we know that it’s the little improvements that stack up into big results over time.
You won’t just be told what to do. You’ll understand why it matters - and how it fits into your bigger picture. If you’re tired of running without direction, this is your system.
YOU'RE NOT JUST BUILDING YOUR BODY, BUT YOUR MINDSET TOO.
THE METHOD BEHIND IT ALL
The Core Lab is powered by The Lab Method - a 4-phase performance system that goes beyond just logging miles.
WHO'S IT FOR?
Runners who want more structure & purpose in their training
Anyone who is ready to improve with consistent training
People who are looking for a supportive, inclusive & community based training group
Runners chasing specific race goals
Anyone curious about the science of running and ready to train with intention
The Core Lab isn’t just a run group. It’s a training lab.
A place where you show up consistently, get coached properly, and learn how to become the athlete you didn’t know was in you.
WHAT'S INCLUDED
1
WEEKLY COACHED GROUP SESSIONS
Every week, you’ll join us for two coached sessions that work together in a training cycle. You’ll always know what we’re doing and exactly why it matters.
SPEED LAB
TUESDAYS 5:45 AM | P6 GREENPOINT CRICKET CLUB
Short, structured intervals to help you run faster and more efficiently - like fartleks, intervals, and progressions.
STRENGTH LAB
THURSDAYS 5:45 AM | BOOTLEGGERS GREENPOINT
These sessions consist of hills and tempo runs to help you build strength, endurance, and mental grit
2
MONTHLY BENCHMARK 5K
Track your progress. We close each month with a 5K time trial - same course, new legs. You’ll feel the growth.
3
LAB JOURNAL
A printable and fillable PDF that helps you reflect, track, and stay accountable.
Includes space for: weekly reflections, session logs, notes on how you felt, training insights, nutrition tips, gear guides, recovery strategies, mental training prompts, and more.
4
COACH EDUCATION
We don’t just tell you what to do - we explain the why behind every session, set, and structure.
Expect breakdowns and occasional deep dives into the science of training, so you become a smarter, more self-aware runner.
5
COMMUNITY WHATSAPP GROUP
Daily motivation, mid-week check-ins, running banter, and a support system that keeps you accountable, connected, and part of something bigger than just the solo grind.
6
4 WEEK MONTHLY TRAINING PROGRAMME
A structured, science-backed programme tailored to your level - so you always know what to do between sessions.
Built to complement the group runs with guidance for solo runs, recovery, and cross-training.
We believe in keeping things simple and clear. Each week has a focus. Each session has a goal. And over time, those small, consistent efforts turn into something big.
THE LAB
Greenpoint
Tuesdays: 5:45 am [Speed Lab]
Thursdays: 5:45 am [Strength Lab]
