30 Days.
100% Commitment.
One Decision.

HRC: Set Your Standard
The 30 Day Foundation Programme
Starting 6th April

This is where Happy Rundays Club starts.

Happy Rundays Club is built on a simple idea. You choose the standard you live by. Not the one other people expect. Yours.

The standard you set for yourself shapes everything. How you exercise. How you show up. Ultimately, who you become.

People start exercising, lose consistency, restart again a few weeks later and assume the problem is motivation. Usually, it isn’t. More often, it’s that they’ve never fully committed to themselves.

HRC: Set Your Standard is a focused 30 day mindset, exercise and strength training programme designed to change that.

Through structured workouts, mindset exercises and the support of the HRC community, this programme helps you build the habits, fitness and resilience needed to exercise consistently, feel stronger, fitter and more confident.

This isn’t just about workouts. It’s about deciding who you want to be and starting to live like it.

In 30 Days You Will:

• Create the standard you want to live by
• Build a consistent exercise routine
• Become stronger, fitter and more resilient

This Programme Is For You If:

• You're looking to reclaim who you are again
• You want to get fitter and stronger but struggle to stay consistent
• You enjoy running or want to build it into your routine
• You want a structured running and strength training plan
• You value accountability and community support
• You're ready to commit to 30 days of focused effort

This programme is not for you if:

• You're looking for a quick fix or extreme challenge
• You're not ready to commit to consistent training for 30 days
• You want fully personalised 1-2-1 personal training
• You're simply looking for a workout plan to follow

What You’ll Do

Each week follows the same simple structure.

Weekly Structure

• 2 x short runs (15–20 minutes)
• 2 x strength sessions (15-20 minutes)
• 1 x core session (5-10 minutes)
• 1 x optional outdoor HRC group session (Saturday 8.30am in Yarnfield - ST15)
• 1 x mindset focus for the week

Total time commitment: around 90 minutes per week

Every session is simple, scalable and designed to build consistency rather than intensity.

Your 30 Day Journey

The programme follows a simple structure designed to build momentum, improve fitness and develop consistency.

Week 1 – Set Your Standard
Define the standard you want to live by and begin building the habits that support it.

Week 2 – Build Consistency
Establish your weekly training and develop the mindset required to keep showing up.

Week 3 – Strength & Resilience
Training progresses using a combination of running workouts and strength training designed to support endurance and injury resilience.

Week 4 – Live Your Standard
By now the standard is no longer an idea, it’s something you are actively living.

By the end of the programme, you’ll have a clear understanding of the standards you want to live by and the habits required to maintain them.

What Happens After You Sign Up?

Once you join, you’ll receive:

• Induction paperwork covering your current fitness level, training history, goals and lifestyle factors
• Access to the HRC platform on TrueCoach, where the majority of the programming, communication and progress tracking takes place
• A one hour coaching session during your first week to discuss goals, blockers and motivation

What You’ll Need

To get the most from the programme, you’ll need:

• Full commitment for the 30 days
• Be based in ST15 postcode or the surrounding areas
• Access to basic weights and resistance bands
• Appropriate running footwear
• Availability to come to at least 2 of the Outdoor Sessions (recommended but not essential)

What Happens After the 30 Days?

Many participants will choose to continue their journey through the Happy Rundays Club Membership where the training, support and community continue long-term.

Completion of Set Your Standard provides the foundation for that next step.

Cancellation Policy

As this is a fixed 30 day programme, payments are non-refundable once the programme has started.

Questions?

Email: ben@happyrundays.club

Set your standard.
Live it.
Be the person you’re proud of.