Platfrm, 101-103 Melbourne Street, Adelaide (2026)

07/03/2026

Adelaide Marathon Festival 10km Program

If you’ve just completed your Endurance Benchmark and covered somewhere between 3km and 4km in 22 minutes, this is a strong starting point for you.

This 8-week guide is designed to help you gradually extend that effort so you can work towards running 10km in 50 minutes or less.

Each week includes two Endurance classes at PLATFRM and one outdoor run.

To support your training, it’s recommended to complement these sessions with Reformer, Yoga, or Strength classes, aiming to participate in around four classes per week at PLATFRM plus one outdoor run.

The paces listed for both the Endurance classes and the outdoor runs are average paces.

During classes, your pace will naturally vary depending on the workout structure, but the goal is to average the prescribed pace over the 22-minute run block. The outdoor runs follow the same principle. The pace shown is simply a target average pace for the full run, not something that needs to be held perfectly every minute.

It’s also important to space your Endurance sessions apart to allow for recovery and adaptation.

Ideally, these classes should be at least one or two days apart. For example, you might attend Endurance classes on Tuesday and Thursday with your outdoor run on Sunday, or Endurance classes on Monday and Wednesday with your outdoor run on Saturday.

This program should be viewed as a rough guide rather than a strict rulebook.

Some weeks will feel easier than others, and it’s completely normal to adjust slightly based on fatigue, schedule, or how your body responds to the training.

Stay consistent with the sessions, follow the general pacing guidance, and over the eight weeks, you’ll build the aerobic capacity required to attempt 10km at 5/km pace or faster confidently.

That’s how we build a better PLATFRM

07/03/2026

Muscle growth, hypertrophy, and endurance are developed on the Reformer at PLATFRM, as well as in the gym.

At PLATFRM, the Reformer isn’t used for light movement or novelty exercises. It’s used as a legitimate strength training tool.

By manipulating spring resistance, tempo, repetition ranges, and time under tension, the Reformer becomes a powerful way to build muscle, improve muscular endurance, and progressively overload the body.

Clients experience the benefits of strength training in a format that is structured, progressive, and effective.

The result is a workout that develops real physical capacity while still being fun, interesting, and enjoyable to take part in.

x5 Fundamentals before Intermediate
x10 Intermediate before Advanced

Follow the process.

That’s how we build a better PLATFRM

07/03/2026

Congratulations to everyone on completing the PLATFRM 2 week testing block.

You now know your 1 rep max and your endurance benchmark. That means the next 8 week strength program becomes very straightforward. The work now is about applying those numbers and progressing from them.

Strength Classes Over the next 8 weeks, your trainers will guide you through the strength program using predetermined sets and repetitions based on percentages of your 1 rep max. This approach is used across strength and conditioning to progressively increase load while managing fatigue and maintaining quality output.

If strength is a priority for you, we recommend attending 2 strength classes per week to get the most out of the block and allow enough exposure to the major lifts to see meaningful improvements.

If you attend strength classes more casually, focus on completing 2 of the 3 major lifts at the beginning of each session, or follow your trainer’s guidance on how to best approach the workout.

Run & Weights Classes To keep progressing the goal is simple. Increase your base running pace by 0.2 to 0.3 km per hour every 2 weeks. Small, consistent increases like this compound quickly and allow your aerobic capacity to grow without pushing into unsustainable intensity.

You can also improve your overall strength and conditioning by regularly attending Tempo and Speed classes. Training across Endurance, Tempo and Speed develops the full spectrum of hybrid performance, including aerobic capacity, sustained effort under fatigue, and high power output.

Recovery and Balance If you need a break from the gym floor or the treadmill, the Reformer room is a great place to attend Intermediate and Advanced classes to continue building strength and muscular endurance.

Fundamentals & Recovery classes, and Yoga classes are also valuable tools to support recovery, improve movement quality, and keep you training consistently across both the Strength and Run & Weights programs.

Consistency, progressive overload, and intelligent training across multiple systems is what builds real performance.

That’s how we build a better PLATFRM.

06/03/2026

It’s not your job to understand how strength training works.

That’s ours.

For years, the fitness industry has sold exercise through insecurity. People have been encouraged to worry about perceived negatives or pushed toward trends that promise results without ever asking them to do the hard work that actually moves the needle.

When exercise is packaged that way, it’s easy to see why strength training can feel intimidating or misunderstood.

The truth is that many people have never been shown how strength training actually works. Real training requires structure, patience, and consistency. It isn’t magic, but it is incredibly effective.

The clients who train in our environment eventually see the difference.

They realise that strength training improves body composition, builds strength, strengthens bones, and develops long-term physical capability.

Once that understanding clicks, the focus changes. People stop chasing trends and start developing real capacity. Strength, resilience, and confidence become the outcome.

Our role at PLATFRM is to guide people through that process. We provide the coaching, structure, and environment that help people do the hard things, develop real strength, and become the person they’ve always known they could be.

The results belong to them.

That’s how we build a better PLATFRM.

06/03/2026

This weekend, Tayla lines up in New Zealand to take on one of endurance sport’s most demanding challenges. A full Ironman.

For those unfamiliar, a full Ironman is not your standard triathlon. It is a test of endurance, resilience, preparation and mental toughness across an entire day of racing.

The format is simple on paper and brutal in reality.

3.8 km open water swim�180 km bike ride�42.2 km marathon run

All completed consecutively, in a single event.

Athletes spend months and often years preparing for this level of racing. Early mornings, long training days, and the discipline to keep showing up when the sessions are long and the body is tired.

Tayla embodies everything we talk about at PLATFRM. Doing hard things. Building capacity. Showing up consistently and raising the level.

From the entire PLATFRM community, we wish you the very best of luck this weekend. We are incredibly proud of you and cannot wait to watch it unfold.

Let’s go Tayla.

That’s how we build a better PLATFRM.

05/03/2026

Strength training might be trending right now, but it certainly isn’t new.

What’s changed is accessibility and programming.

At PLATFRM, strength training has been made accessible, progressive, and effective. Whether you’ve been bending barbells for years or you’re completely new to lifting weights, the system is designed to meet you where you’re at and help you move forward.

Clear programming, progressive overload, and the right environment allow people of all levels to train with purpose and see genuine results.

Strength and the 8 week Strength Block form the progressive foundation of everything we do.

Olympic Strength develops the technical skill required for full body lifts.

Endurance builds muscle through sustained effort and repeatable volume.

Tempo and Speed develop explosive power and force production.

Strength isn’t reserved for the already strong. It’s built through consistency, structure, and a system that works.

That’s how we build a better PLATFRM.

05/03/2026

It’s ludicrous to hear that in 2026, some gyms and Reformer studios place strict limits on how many times you can attend each week.

We heard that some guys sell an unlimited membership, but you can only attend once a day. That makes absolutely zero sense.

That approach doesn’t make much sense when the goal is to help people train consistently and improve.

At PLATFRM, you’re never restricted from attending a class because of an arbitrary weekly cap. You can attend as often as you like, regardless of your membership.

The only thing to be aware of is your class credits.

For example, if you’re on a 3 sessions per week membership, you’re absolutely welcome to attend 4 or even 5 sessions in a week if you like; however, doing so means you’ll use your credits sooner, and they may run out before the end of your eight-week cycle.

If you notice you’re unable to book classes toward the end of your cycle, it usually means you’ve been attending more frequently than your membership allocation allows.

In that case, it’s simply a sign that it might be time to upgrade your membership so your training frequency better matches your goals.

Get in touch with the team, and we’ll help you find the option that best suits your routine.

Unlike the others, we exist to make you as fit as possible, as convenient as possible; that’s part of the deal.

That’s how we build a better PLATFRM

05/03/2026

Endurance Benchmark week places greater demands on your cardiovascular system and working muscles. When the goal is to run farther or faster over sustained effort, carbohydrates become the primary fuel your body relies on.

This is one of the weeks when increasing your carbohydrate intake before class can make a noticeable difference to performance, pacing, and overall energy throughout the session.

Carbohydrates are stored in the muscles as glycogen.

During longer or higher-intensity efforts, such as the 22-minute benchmark run, it is those glycogen stores that allow you to maintain speed and sustain output. Arriving underfuelled can make the effort feel significantly harder than it needs to.

Simple pre-training options that work well 60 to 90 minutes before class include:

• Banana with a small amount of yoghurt
• Toast with honey or jam
• A bowl of oats with fruit
• Rice cakes with peanut butter
• A smoothie with banana, milk and oats

If you’re training early in the morning and don’t have much time, even something small, such as a banana, a piece of toast or a few dates, can help top up your energy stores.

The goal isn’t to eat a large, heavy meal. The goal is to provide your body with readily available fuel so you can perform at your best when the treadmill starts.

Fuel the effort. Run stronger. Perform better.

That’s how we build a better PLATFRM.

04/03/2026

The workout you were promised from the Refomer; not the watered-down version you got.

That's why we build a better PLATFRM

03/03/2026

Like you, Greg is a busy business owner and father of three who values a high-quality workout that prioritises results

His current go-to rotation is Run & Weights: Endurance, Speed, and Strength; structured sessions that progress both cardiovascular capacity, muscle growth and strength.

Most recent performance metrics:

5.6km in our 22-minute benchmark
100kg bench press

Congratulations, Greg, for being consistent with your training.

That’s how we build a better PLATFRM.

03/03/2026

We know to supplement our nutrition because it’s beneficial for our long-term health and fitness. is now available at PLATFRM.

Say the thing.

03/03/2026

Friday nights with Theo are back on the schedule this March at PLATFRM Nth Adl.

4pm Run & Weights Endurance
5pm Strength
6pm Bicep Curl Beers at The Lion Hotel

That's how we build a better PLATFRM.

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