Designed to bridge the gap between pure running and functional total-body strength, GAIN10 Level 1 tests your engine with 200m running loops paired with dumbbell, kettlebell, and bodyweight stations. Step up to the start line, test your limits, and experience a hybrid challenge built to unlock your full athletic potential!

Who is GAIN10 Level 1 for?

• Adults Looking for Massive Fitness, Strength and Health Gains: Cardiovascular fitness and muscle strength are independent predictors of health. In general, this means the fitter and stronger you are, the better your health, the longer you live and with good health and functional ability. Training for GAIN10 will absolutely increase your strength, fitness, balance and functional movement ability. These are the adaptations to multimodal training. But this type of training also makes a massive difference to wellness, vitality, physical health, mental health, and quality of life, as is evidenced in our numerous published research papers in this space. We have specifically and strategically incorporated all the health-related components of fitness into this event for ultimate health and wellness gains. GAIN10 is all about the GAINS! It is the ultimate exercise for health goal.
• Adult Beginners to Exercise: This is the perfect goal for adults of all ages who are beginners to exercise and training. The components of this event focus your fitness, strength and functional training for massive health gains. Level 1 is the perfect foundation to build from.
• Adults Living with Long-Term Conditions: If you are living with long-term conditions like cardiovascular disease, high blood pressure, type 2 diabetes, Parkinson’s Disease, osteoporosis and more, exercise training, specifically focused on increasing your fitness and strength, helps to transform your health and wellbeing. This course was designed by Dr Diane Cooper (Clinical Exercise Physiologist) to provide the perfect ‘exercise for health’ goal and we would love to see you push up through the levels over time. Our training programmes can help you with this.
• Adults Returning to Fitness: Level 1 is perfectly suited for post-partum women, adults post-surgery and adults returning to exercise after a long training hiatus, who have medical clearance and who need an early goal to rebuild fitness, strength and mobility foundations.
• Older Adults: Who want to regain and train fitness, strength and mobility with an exciting and social goal to work towards.
• At-Home, Online & Community Members: EduFIT At Home members and online workout enthusiasts looking to bridge the gap between home training and an exciting in-person event day. Training for GAIN10 can be done completely at home with simple weights making it a very accessible event to train for

Choose Level 1 if you feel most comfortable working with lighter equipment ranging from 1kg to 7.5kg dumbbells, up to a 10kg kettlebell for women, or a 16kg kettlebell for men. This level is perfect if you prefer supportive movement options like elevated burpees, standing marches, and controlled presses, along with the freedom to walk, power-walk, jog, or run the short 200m intervals at your own pace. If your goal is to build confidence, test your functional fitness safely, and enjoy a supportive event-day environment, this is your ideal starting line.

Level 1 Training Programme

This downloadable PDF is a 6-week Level 1 event specific training programme designed by Sports Scientist, Exercise Physiologist and Founder of GAIN10, Dr Diane Cooper. The final week (week 7) outlines a ‘race ready’ schedule.

What’s included:

• One time purchase, lifetime access.
• Four key event specific sessions per week for six weeks.
  • Session 1: Long Easy Walk/Jog – weekly prescription.
  • Session 2: The GAIN10 Level 1 Hybrid Training session – weekly prescription.
  • Session 3: The full-body strength and conditioning session. We designed these specifically for GAIN10 Level 1. These are 35 to 40-minute follow-along videos that we’ve recorded in studio specifically for this event. You can scan the QR codes to view and do, or click the links.
  • Session 4: Intervals – weekly prescription.
• The why’s behind the sessions and training zones if you are interested to learn more.
• Bonus Video 1: An on-demand masterclass from Diane focused on optimising performance gains (and minding yourself) through manipulation of overload and recovery.
• Bonus Video 2: A follow-along flexibility routine to help you recover from training, prevent injury, and improve your mobility.
• Bonus Video 3: A follow-along warm-up video if you need some inspiration when warming up for your sessions.
• Level 1 Training Programme Fee: €120.