Rogue Elite
$125 / month
- Personalised running program
- Paces and RPE from your own testing
- Fortnightly check-ins
- Built around gym, sport and recovery
- Progression, lighter weeks and tapers
Physio-led coaching · Gippsland and online
Physio-led.Tailored.Built around your life.
Running, strength and nutrition coaching that complements your life, not conflicts with it.
Registered physiotherapist
10+ marathons · 3 ultramarathons
40+ athletes across the finish line
All abilities · all goals
Est. 2025
What a week can look like
Effort first. Pace second.
Every session is written around RPE, your rate of perceived effort from 1 to 10, with paces from your own testing. Easy days stay easy so the key session can be hard. This is one example, a half marathon runner with three run days. Yours is built around your week.
MonEasy runRPE3
TueStrengthRIR2–3
WedTempo intervals 3 × 6 minRPE6–7
ThuRest or walk
FriStrengthRIR2–3
SatLong run 14 kmRPE3–4
SunRest
RIR = reps in reserve: how many more reps you could have done. Fortnightly check-in due Thursday, 8 pm.
How it works
From first message to finish line
1
Questionnaire
Your running, your week, your goal, your history. It takes about 10 to 15 minutes and means I start from you, not a template.
2
Starting point
A short baseline matched to you and your goal, so your training starts from where you actually are.
3
Your program
Four-week blocks in the Perform app, synced with Strava. Sessions move when life does.
4
Check-ins
Every fortnight I read your answers, check your data and adjust. Replies within 24 to 48 hours.
Why physio-led
A physio who runs.
I'm a registered physiotherapist who has run 10+ marathons and 3 ultramarathons. Anatomy, tissue loading and rehab shape how I build and progress every program, and how I respond when something doesn't feel right.
- Niggles get looked at, not ignored.When you report pain or soreness, I don't blindly continue the plan. I ask the right questions, then adjust volume, intensity, exercises or terrain, or refer you on.
- Load that builds sensibly.Weekly increases stay controlled, with lighter weeks built in and tapers planned around your race.
- Physio-led strength programming.Strength work chosen for runners and field athletes, prescribed by reps in reserve so it fits around your running.
- Knowing when to get it checked.A coaching check-in isn't a physio consult, so I'll tell you when an assessment is the right call and point you to the right person.
Coaching
Pick the support you need
Every option is one-on-one with me and built around your goals, sport, schedule and life.
Rogue Apex
$250 / month · 3 month minimum
- Everything in Elite
- Physio-led strength programming, 2+ sessions a week
- Run and gym planned as one program
- A weekly message from me between check-ins
- Priority plan adjustments
Apex + Nutrition
$325 / month · 3 month minimum
- Everything in Apex
- Personalised meal plans with macro targets
- Fuelling for training and race day
- Nutrition accountability in your check-ins
Maintenance
$100 / $150 a month
Between goals, or keeping fitness ticking over. One component (running or strength) for $100, or both for $150. Up to 3 sessions a week all up. Month to month.
2027 race teams
Train individually. Prepare together.
Your own program, built around your experience, fitness and distance, plus a private team community all working towards the same race weekend. First-timers and PB chasers both welcome.
Inverloch Running Festival
Every distance welcome. Team members get 10% off race entry through the Fit City Events Clubs Program.
Ballarat Marathon Festival
Every distance welcome, from your first 10 km to your first marathon.
- Your own program and fortnightly check-insNot a group plan where everyone runs the same sessions.
- Team lessons, fuelling and Q&AsReleased when they matter: long-run fuelling as your runs get longer, race week as your taper starts.
- Course analysis, taper and your own pacing planBuilt from your peak-week long runs.
- I'll see you at the finish lineThe program runs to race day plus two weeks of recovery.
NowSign-ups open, 10 spots per team in the first intake
11 DecSign-ups close
4 JanPrograms and the team community start
Race dayPlus two weeks of recovery
Club programs
So coaches can coach.
For AFL, soccer and netball clubs. I plan the running and conditioning around your training nights and fixture, manage sprint load through the season, and keep it simple for your coaches to run.
Last season I ran the full preseason and in-season program for Pakenham, and both the Seniors and Reserves won premierships.
- Pre-Christmas and Christmas break plansKeep players moving without starting January flat.
- January to Round 1 preseasonAerobic base, repeat efforts, speed and acceleration.
- In-season conditioningThe match is the main stimulus. Training complements it so players aren't flat on game day.
- Up to 3 running groupsGrouped by position, age or fitness, so everyone gets the right work.
- Warm-up and activation routinesTailored to your sport and your group.
Results
The work shows up on race day
More than 40 athletes have crossed the finish line on a Run Rogue program since 2025.
21:49
Marathon PB. Gold Coast Marathon, 3:58:28.
8:17
Half marathon PB in one block. Lakes Entrance 2026: 1:46:31 1:38:14.
10:219:18
A footballer's 2 km time trial, four weeks apart.
2
Premierships for Pakenham FNC, Seniors and Reserves, in the season I ran their preseason and in-season program.
"The biggest difference was that Jack held me back when I needed it. Left to my own devices, I always wanted to run faster, further and more often because I thought more was better."
"Jack tailored my program to my initial fitness level and built the running workouts to level up my endurance and speed."
"Give it a go, trust Jack and the process. We spend so much of our time making time for everyone else. It's time to make yourself a priority again and get back to doing something you love: running!"
"There's no beating around the bush, it's straight to the point. From the slower longer runs to the threshold intervals, every single run has its purpose and you just have to trust the process."
"The training plan was put together perfectly to squeeze into my busy schedule. I came out of every session feeling like I made the most of the time on my legs without any unnecessary k's."
"I've been very impressed and happy with the programs provided and how easy it is to work around my year 12 schedule and gym."
"Been a crazy difference to usual. I think the lower body strength stuff has helped massively and the consistency in my preseason running blocks has set me up for success."
"Wearing fitness trackers throughout the season, it's shown my kms per game and high speeds are within the best at the club, as we worked on during my preseason prep."
"The engagement and communication was outstanding. We sat down with him prior to the preseason and designed a plan that covered exactly what we were looking for, and we couldn't be more impressed."
"It's been one of the best preseasons we've had as a club in the last 10 years."
Chris C., Pakenham senior footballer
About
I'm Jack
Registered physiotherapist, marathon runner and the coach behind Run Rogue. I started running in 2021, trained for my first marathon, and loved the work that goes into an event so much I wanted to help other people get there too.
Most running programs online have no face or voice behind them. I check in personally, I explain the why, and wherever I can, I'm at the finish line when my athletes cross it.
- The physioI want to help people. I love that I can use my knowledge and experience to help people get back to their goals.
- First marathonA disaster. Poorly planned, with limited guidance. I learnt a lot of lessons that day, and they sparked my love for running and for coaching others so they don't make the same mistakes I made.
- 100 km ultraA crazy idea between three mates with too much time on a long weekend. A 14.5-hour slog, and a long recovery afterwards.
- Getting a coachI wanted someone in my corner to guide me on the right path. Best money I ever invested: a 30-minute marathon PB in less than 12 months.
- Run RogueAn extension of why I'm a physio. I love fitness and training, and helping people in this space fills my cup.
FAQ
Questions people ask
Do I need to have run before?
No. I coach first-timers all the time. If you're starting from scratch, we can begin with run-walk intervals and build from there at a pace your body can handle.
Do I need to be fast?
No. Your program is built from your own testing and your own goal, whether that's finishing your first 5 km or chasing a marathon PB. Beginners get the same attention as anyone else.
What if I get injured?
Tell me straight away. I'll ask where it is, how bad it is and how it feels the next morning, then adjust your training. If it needs a proper assessment, I'll point you to the right person.
No program can promise you'll never get injured, but niggles are taken seriously, not pushed through.
How long do I sign up for?
Rogue Elite and Maintenance are month to month. Rogue Apex and Apex + Nutrition have a 3 month minimum. Race teams run through to race day plus two weeks.
To cancel, give 7 days' notice. I don't offer refunds, but personalised plans can be paused (up to 4 weeks) if life gets in the way.
Can I do this with my gym program or sport?
Yes. Your running is planned around your gym days, club training and game days so they complement each other rather than doubling up.
What app do I use?
Your program lives in the Perform app. Connect Strava (free) and your runs sync to your sessions, so I can see how each one went.
How do check-ins work?
Every fortnight you answer a few questions in Perform about how training felt, your body and your week ahead. I read them alongside your data and reply within 24 to 48 hours, adjusting your plan when it's needed.
Start here
Your goal. Your plan.
The first step is my questionnaire. It takes about 10 to 15 minutes. Once it's in, I'll be in touch to talk it through.
Or email merunroguecoaching@gmail.com
Train smart. Run Rogue.