THE NETFIT POD

Welcome to your 2026 Pre-Season Run Club, this episode is a interval training run. If you follow this program for 4 weeks you will improve your running performance where you will see yourself become faster and be able to repeat those efforts for longer. All LEVELS10min Warm Up 2min at 70% effort1min at 30% effort X 5 10min Cool Down

Welcome to your 2026 Pre-Season Run Club, this episode is a interval training run. If you follow this program for 4 weeks you will improve your running performance where you will see yourself become faster and be able to repeat those efforts for longer. ALL LEVELS10min Warm Up 2min 70% effort1min 30% effort X 5 10min Cool Down

Welcome to your 2026 Pre-Season Run Club, this episode is a interval training run. If you follow this program for 4 weeks you will improve your running performance where you will see yourself become faster and be able to repeat those efforts for longer. ADVANCED LEVEL5min Warm Up 2min 80% effort3min RestX 4BEGINNER & INTERMEDIATE LEVEL5min warm up2min 80% effort3min RestX 3

Welcome to your 2026 Pre-Season Run Club, this episode is a interval training run. If you follow this program for 4 weeks you will improve your running performance where you will see yourself become faster and be able to repeat those efforts for longer. ADVANCED LEVEL5min Warm Up2min 80% effort3min RestX 4BEGINNER & INTERMEDIATE LEVEL5min Warm Up2min 80% effort3min RestX 3

This 4-week NETFIT RUN program is designed specifically for netballers who want to rebuild their aerobic base, improve conditioning, and return to court movement feeling strong, fast, and prepared. The program blends steady running, tempo work, sprint intervals, and low-impact cross-training to gradually increase fitness without overloading the body.Each week builds on the last, progressing intensity and duration in a way that supports performance and reduces injury risk. This is your foundation phase — the engine-building block that prepares you for agility, change-of-direction work, and full netball conditioning in the next training phase.Today Beginners will be working for 90sec on (Jog) & 60sec off (walk) x 10

This 4-week NETFIT RUN program is designed specifically for netballers who want to rebuild their aerobic base, improve conditioning, and return to court movement feeling strong, fast, and prepared. The program blends steady running, tempo work, sprint intervals, and low-impact cross-training to gradually increase fitness without overloading the body.Each week builds on the last, progressing intensity and duration in a way that supports performance and reduces injury risk. This is your foundation phase — the engine-building block that prepares you for agility, change-of-direction work, and full netball conditioning in the next training phase.Today Interval training Advance Runners will be working for: 5min warm up3min 70% effort3min RestX 3And Intermediate Runners working for:5min warm up3min 70% effort3min RestX 2

This 4-week NETFIT RUN program is designed specifically for netballers who want to rebuild their aerobic base, improve conditioning, and return to court movement feeling strong, fast, and prepared. The program blends steady running, tempo work, sprint intervals, and low-impact cross-training to gradually increase fitness without overloading the body.Each week builds on the last, progressing intensity and duration in a way that supports performance and reduces injury risk. This is your foundation phase — the engine-building block that prepares you for agility, change-of-direction work, and full netball conditioning in the next training phase.Today Beginners will be working for 80sec on (Jog) & 60sec off (walk) x 10

This 4-week NETFIT RUN program is designed specifically for netballers who want to rebuild their aerobic base, improve conditioning, and return to court movement feeling strong, fast, and prepared. The program blends steady running, tempo work, sprint intervals, and low-impact cross-training to gradually increase fitness without overloading the body.Each week builds on the last, progressing intensity and duration in a way that supports performance and reduces injury risk. This is your foundation phase — the engine-building block that prepares you for agility, change-of-direction work, and full netball conditioning in the next training phase.Today Interval training Advance Runners will be working for: 5min warm up3min 70% effort3min RestX 3And Intermediate Runners working for:5min warm up3min 70% effort3min RestX 2

This 4-week NETFIT RUN program is designed specifically for netballers who want to rebuild their aerobic base, improve conditioning, and return to court movement feeling strong, fast, and prepared. The program blends steady running, tempo work, sprint intervals, and low-impact cross-training to gradually increase fitness without overloading the body.Each week builds on the last, progressing intensity and duration in a way that supports performance and reduces injury risk. This is your foundation phase — the engine-building block that prepares you for agility, change-of-direction work, and full netball conditioning in the next training phase.Today Beginners will be working for 70sec on (Jog) & 60sec off (walk) x 10

This 4-week NETFIT RUN program is designed specifically for netballers who want to rebuild their aerobic base, improve conditioning, and return to court movement feeling strong, fast, and prepared. The program blends steady running, tempo work, sprint intervals, and low-impact cross-training to gradually increase fitness without overloading the body.Each week builds on the last, progressing intensity and duration in a way that supports performance and reduces injury risk. This is your foundation phase — the engine-building block that prepares you for agility, change-of-direction work, and full netball conditioning in the next training phase.Today Fartlek training Advance Runners will be working for: 5min Warm UpEffort Block (5min) - 10sec ON 20sec OFFRecovery (5min) - Easy Pace4xAnd Intermediate Runners working for:5min Warm UpEffort Block (5min) - 10sec ON 20sec OFFRecovery (5min) - Easy Pace3x

This 4-week NETFIT RUN program is designed specifically for netballers who want to rebuild their aerobic base, improve conditioning, and return to court movement feeling strong, fast, and prepared. The program blends steady running, tempo work, sprint intervals, and low-impact cross-training to gradually increase fitness without overloading the body.Each week builds on the last, progressing intensity and duration in a way that supports performance and reduces injury risk. This is your foundation phase — the engine-building block that prepares you for agility, change-of-direction work, and full netball conditioning in the next training phase.Today Fartlek training Advance Runners will be working for: 5 min warm up5 min block: 10 sec ON / 20 sec OFF5 min easy recoveryRepeat 3×And Intermediate Runners working for:5 min warm up5 min block: 10 sec ON / 20 sec OFF5 min easy recoveryRepeat 2×

This 4-week NETFIT RUN program is designed specifically for netballers who want to rebuild their aerobic base, improve conditioning, and return to court movement feeling strong, fast, and prepared. The program blends steady running, tempo work, sprint intervals, and low-impact cross-training to gradually increase fitness without overloading the body.Each week builds on the last, progressing intensity and duration in a way that supports performance and reduces injury risk. This is your foundation phase — the engine-building block that prepares you for agility, change-of-direction work, and full netball conditioning in the next training phase.Today Beginners will be working for 60sec on (Jog) & 60sec off (walk) x 10 = 20 minutes of running.

Sound Mind Sound Body with Ameliaranne Ekenasio Powered by ASICSFrom self-doubt to strong leadership Ameliaranne gets real with Sarah about:Her non-negotiable morning ritualsBuilding self-belief & resilienceLeading with vulnerabilityWhy genuine connection is the key to growthThis ep is all about reinvention confidence and showing up for your community — and yourself.

Finding Purpose Beyond PerformanceElite race walker meets future doctor in a raw and powerful chat. Sarah and Jemima dive into balancing sport and medicine, identity beyond results, the power of community, setbacks, and finding purpose. For every athlete chasing their “why” — this one’s for you.

Sarah sits down with Allie Smith — NSW Swifts midcourter, ASICS Ambassador, and mental health advocate — for a raw and powerful chat.From battling inner doubts to finding strength beyond the court, Allie shares: Her mental health journeyWhy identity outside sport mattersThe power of listening & supportHer passion project Air It Out with AllieAnd how focusing on the process builds real confidenceThis one’s honest, uplifting, and full of gold.

We’re kicking off the Sound Mind Sound Body Series with performance mindset coach Meg McClurg.From elite athletes to everyday routines, Meg dives deep into what it really takes to perform at your best — on and off the court. 💭🏆In this chat with Sarah, they explore:Morning routines that set the toneStrategies for sitting with discomfortHow to build resilience & connectionWhy curiosity and empathy matter — for parents, coaches & players alikeIf you're passionate about sport, leadership or raising strong, self-aware athletes — this one’s for you.

If you follow this program for 9 weeks you will improved your running performance where you will see yourself become faster and be able to repeat those efforts for longer.  ALL LEVELS  10min Warm Up  2min 70% effort 1min 30% effort  X 5  10min Cool Down

Welcome to your Pre-Season Run Club, this episode is a fartlek training, means "speed play”. Sarah & Kris have included this in our netball specific challenge for its many benefits. If you follow this program for 9 weeks you will improved your running performance where you will see yourself become faster and be able to repeat those efforts for longer. All LEVELS10min Warm Up 2min at 70% effort1min at 30% effort X 5 10min Cool Down

Welcome to your Pre-Season Run Club, this episode is a fartlek training, means "speed play”. Sarah & Kris have included this in our netball specific challenge for its many benefits. If you follow this program for 9 weeks you will improved your running performance where you will see yourself become faster and be able to repeat those efforts for longer. ALL LEVELS10min Warm Up 2min 70% effort1min 30% effort X 5 10min Cool Down

Welcome to your Pre-Season Run Club, this episode is a fartlek training, means "speed play”. Sarah & Kris have included this in our netball specific challenge for its many benefits. If you follow this program for 9 weeks you will improved your running performance where you will see yourself become faster and be able to repeat those efforts for longer. ADVANCED LEVEL5min Warm Up 2min 80% effort3min RestX 4BEGINNER & INTERMEDIATE LEVEL5min warm up2min 80% effort3min RestX 3