Another week, another newsletter.

My name is Tom Lawrence and each week I present you with:

• Evidence-based training and wellness concepts

• Ideas from the endurance and weightlifting world that you can apply to your own life

• Actionable tips to maximise your physical and mental performance with immediate effect

All of this is presented with a hint of sarcasm from a human who has coached over 12,000 hours, ran more than 2000km last year and lifted an average of more than 2 tonnes per day last year.

My next event - Half Ironman (29 April 2023)

As always though, before we dive into this week’s newsletter:

TLC

TUNE

Macklemore and Ryan Lewis - Ten Thousand Hours.

LESSON

‘The word optimal should never be used without the word personal’

CONTENT

Here we are, episode 6/6 with Prof. Andrew Huberman and Dr. Andy Galpin.

Get Your Free 5km Running Program…

In the palm of your hand, in seconds!

The Running Cohort 5km program has helped more than 124+ people achieve:

• A leaner physique

• A 5km running PB

• A better lifestyle balance

• Life long goal setting skills

• 'The best mental state in years'

I want you to join these people - absolutely free.

The TRC 5km, 8-week program.

• 3x run sessions p/w

• Easy-to-follow instructions

• Optional recovery sessions

• Accessory exercises pre/post run

All of this is delivered to your mobile phone via the Train Heroic app (from the app store, pictured below) & the code at the end of this thread.

Feedback…

"Mentally, I enjoy running so much more and I look forward to my sessions. I also have a greater balance between life and exercise - which I previously highlighted as an issue" - 2m 59s PB.

"Confidence. TRC helped my running confidence massively. I have always hated running, especially for someone my size. I now have no knee pain, run 3x p/w and weightlift 3x p/w also.

TRC helped running compliment, not diminish my fitness" - 4m 07s PB.

Your Turn:

> Download the Train Heroic App here.

> Set up an account (username and password)

> From the home screen, navigate to 'Me' (bottom left)

> Settings icon (top right)

> 'My Training'

> 'Enter Access Code'

> Copy and paste this access code to instantly be coached by me & have access to TRC 5km program: 1672375446

From here, select your start date and your 8-week journey will begin.

Zero catches.

The only thing stopping you from an 8-week, life-changing journey is YOU!

Be The Person Who Uses This.

The person who leaves me session notes in TH.

The person who contacts me about your progress.

This program has previously been sold for $549. I want you to share its power. All it will cost you is your commitment.

If you use this program; please get in touch. If you know someone who needs this program; share this with them.

This 10-digit code 1672375446 will change your life - you just have to let it.

Coach Tom xoxo