Performance Statement
YOU'RE TRAINING
CONSISTENTLY.
YOUR RECOVERY ISN'T.
If you run three or more times a week and still feel exhausted, can't sleep after evening sessions, or never feel genuinely recovered — the problem isn't how hard you're training. It's that your recovery has no system.
−6%
Running distance lost after one poor night's sleep
+34%
Higher injury risk from consistently poor sleep quality
50%
Drop in glycogen recovery if nutrition is delayed 45+ minutes post-run
8×
Higher sleep disruption risk when cortisol is chronically elevated
Quick Breakdown
SEE HOW THE
PROGRAMME WORKS.
Recovery Track Assessment
FIND YOUR
RECOVERY TRACK.
Complete a short questionnaire to get matched to the right 12-week track for your sleep, stress, and training profile.
The Signals You Are Ignoring
EXHAUSTED.
BUT WIDE AWAKE AT MIDNIGHT.
This is not bad luck. It is a physiological response to training without structured recovery. You are not a bad sleeper. You are an under-recovered runner.
Signal 01
You lie awake for an hour after evening runs despite being exhausted
Elevated cortisol from intense training suppresses melatonin release for 4 to 6 hours. Your nervous system is still in performance mode when your body needs to repair.
Signal 02
You wake up tired even after 7 or 8 hours in bed
Under-fuelling post-run creates a physiological stress state overnight — elevating cortisol, fragmenting sleep architecture, and cutting short the slow wave repair phases your body depends on.
Signal 03
Your legs feel heavy on your second and third run of the week
Without a structured recovery window, glycogen resynthesis drops by up to 50%. Your muscles are beginning the next session before they have finished repairing from the last.
Signal 04
Minor injuries keep appearing in patterns you cannot explain
Runners sleeping fewer than 7 hours are 34% more likely to sustain an injury. This is not overuse. It is under-recovery. The cause is measurable and the fix is structured.
After 12 Weeks
WHAT ACTUALLY
CHANGES.
✓ You will
Fall asleep faster after evening training by managing the cortisol curve
before bed with a practised daily protocol
Wake up feeling recovered — not just rested. Your weekly data will show the
measurable difference across 12 weeks
Stop carrying fatigue from session to session because your post-run
recovery window is being used correctly every time
See your progress in data — sleep quality, recovery, energy, and stress
tracked weekly with a personal progress report generated at week 12
Own a permanent recovery system built from your own 12 weeks of data —
specific to you, not generic advice from a blog
— What this is not
Generic
sleep hygiene tips you can find on any wellness blog
A
one-size programme that ignores your specific sleep and recovery profile
Motivational content with no measurable protocol or trackable outcome
A
medical treatment or substitute for professional healthcare
Right Fit
IS THIS
FOR YOU?
This is for you if —
You run 3 or more times per week and take your training seriously
You struggle to sleep well after evening runs or hard sessions
You never feel genuinely recovered between consecutive training sessions
You want a structured system grounded in peer-reviewed research, not opinion
You are ready to track your own data and measure real progress over 12 weeks
You experience recurring fatigue, minor injuries, or stress affecting your training quality
This is not for you if —
You are looking for a general fitness or training plan
You want quick fixes rather than a progressive 12-week system
You have a clinically diagnosed sleep disorder requiring medical treatment
You are not currently training consistently
You are unwilling to commit to weekly tracking and follow the protocols
Four Personalised Tracks
YOUR PROGRAMME.
YOUR TRACK.
After completing your onboarding assessment you are placed on one of four tracks. Your track determines the emphasis, sequencing, and depth of your 12 weeks — making the programme specific to your profile, not generic for every runner.
01
Sleep Performance Priority
For runners whose primary challenge is sleep onset, quality, or waking unrested despite sufficient time in bed
- Sleep architecture and tracking from week 1
- Circadian rhythm and wind-down front-loaded
- Light management and environment weeks 2–3
- Recovery content introduced from week 4
- Cortisol management sequenced for sleep priority
02
Recovery Performance Priority
For runners whose primary challenge is physical recovery — persistent soreness, heavy legs, or slow turnaround between sessions
- Post-run nutrition timing and window week 1
- Compression, passive rest, and DOMS weeks 2–3
- Cold water immersion protocol week 7
- Sleep content as physical recovery multiplier
- Training load and session timing audit week 8
03
Stress & Performance Priority
For runners with elevated psychological stress directly affecting sleep quality and recovery capacity
- Cortisol and stress regulation from week 1
- Daily stress practice installed before sleep hygiene
- Stress and sleep treated as one integrated system
- Evening training timing adjusted for cortisol load
- Minimum viable protocols for high-stress periods
04
Complete Performance Foundations
For runners building from no structured recovery baseline — all eight modules with a slower, deeper progression
- Extended foundation phase weeks 1–4
- All eight core modules in full
- Additional implementation guidance weekly
- Deeper habit formation support throughout
- Complete system built from zero baseline
Programme Architecture
12 WEEKS. BUILT AROUND
HOW RUNNERS ACTUALLY RECOVER.
Weeks 01–03
FOUNDATION
- Sleep quality baseline established
- Fixed wake time protocol installed
- Pre-sleep wind-down system built
- Post-run recovery habits introduced
- Core data tracking begins
Weeks 04–06
BUILDING
- Nutrition timing and recovery window
- Cortisol and stress regulation
- Compression and passive rest evidence
- Advanced sleep optimisation
- Phase one habits consolidated
Weeks 07–09
DEEPENING
- Cold water immersion protocol
- Training load and sleep audit
- Mid-programme data review
- 8-week pattern analysis
- Personalisation phase begins
Weeks 10–12
OPTIMISATION
- Personalised long-term system built
- Disruption management protocols
- Full 12-week data review
- Personal progress report generated
- Permanent maintenance protocol signed
Why This Works
YOU'RE FOCUSED
ON THE WRONG VARIABLE.
Your training is not what is holding you back. For most amateur runners who plateau, the ceiling is sleep and recovery — not mileage. The variable you are ignoring is the one doing the most damage.
01
Structured and Progressive
Each week builds on the one before. You are not handed a list of tips to implement simultaneously — you follow a system with a clear purpose at every stage, progressing through four defined phases across 12 weeks.
02
Specific to Your Profile
Your onboarding assessment places you on one of four tracks. Your sleep challenges, recovery issues, lifestyle factors, and goals determine what you focus on first and how the content is sequenced for your specific situation.
03
Measurable and Evidence-Based
Weekly data tracking across eight metrics. A personal progress report at week 12. Every protocol drawn from peer-reviewed research — not opinion, not trend content, not anecdote dressed up as science.
Research Finding
THE INJURY YOU
DIDN'T SEE COMING.
Consistently poor sleep increases running injury risk. Not overuse. Not bad luck. Poor sleep. It has been building in your data longer than you realise.
+34%
Higher injury risk
Runners sleeping fewer than 7 hours per night are 34% more likely to sustain an injury — confirmed by a 2025 systematic review and meta-analysis across multiple training levels.
BMC Public Health Meta-Analysis, April 2025
−6%
Performance reduction
A single night of disrupted sleep reduces running distance by 6% even when perceived effort and motivation remain entirely unchanged. The effect is physiological, not psychological.
Journal of Sports Sciences, 2024
8×
Sleep disruption risk
Athletes in intense training are eight times more likely to experience poor sleep when cortisol is chronically elevated — from training load, psychological stress, or both combined.
Frontiers in Physiology, April 2025
Programme Preview
WHAT'S
INCLUDED.
12
12 Weeks of Progressive Content
Weekly focus statements, evidence-based content, specific daily protocols, and track-specific guidance notes. Content releases week by week to build consistent habit and prevent overwhelm.
↗
Weekly Progress Tracking
An 11-question weekly check-in tracking sleep quality, sleep duration, recovery, energy, stress, and more. Takes under two minutes and builds your complete 12-week data set automatically.
◎
Evidence Foundation
Every protocol drawn from peer-reviewed research published in indexed journals — Frontiers in Physiology, BMC Public Health, Journal of Sports Sciences, and the International Journal of Sport Nutrition.
04
Personalised Track Assignment
An onboarding assessment covering your sleep profile, recovery challenges, lifestyle factors, and goals. Based on your answers you are placed on your specific track before accessing any content.
✦
Personal Progress Report
At week 12 you receive an automatically generated personal progress report showing your complete before and after data across all metrics with visual charts. Your transformation in your own numbers.
∞
Permanent Maintenance Protocol
At week 12 you build and sign your permanent personal recovery protocol — a specific operating document built from your own data that you own and continue after the programme ends.
Access the Programme
YOUR SLEEP
IS COSTING YOU PERFORMANCE.
One programme. One price. One complete 12-week system built around sleep, recovery, and the connection between the two. Your track is personalised. Your results are measurable. Your data is yours.
12-Week Sleep & Recovery Programme — One-Off Payment
£67
One-off payment · Full 12 weeks access · £5.58 per week
Complete Sleep & Recovery System for Amateur Runners
- Onboarding assessment and personalised track assignment across four tracks
- 12 weeks of progressive, evidence-based content released weekly
- Track-specific guidance notes tailored to your sleep and recovery profile
- Weekly 11-question progress check-in tracking eight key metrics
- Automated personal progress report at week 12 with full data visualisation
- Permanent maintenance protocol built from your own 12 weeks of data
- Every protocol drawn from peer-reviewed research with full citations
- Immediate access from purchase — content releases progressively week by week
◎
14-Day Performance Guarantee. Complete the first two weeks and follow the daily protocols. If your weekly check-in scores show no measurable improvement, contact us within 14 days for a full refund.
Results vary between individuals. This programme is for informational purposes and does not constitute medical advice. If you have a medical condition please consult your GP before beginning.
Social Proof
RUNNERS WHO
FIXED THE SYSTEM.
Placeholder section for testimonials and social proof. Add real client outcomes, before/after metrics, and screenshots here.
Common Questions
COMMON
QUESTIONS
Do I need any wearables or equipment?
No equipment is required. The programme works with a simple daily sleep diary. If you already use a wearable such as Garmin, Whoop, or Oura it will enhance your data — but it is not required for any part of the programme.
How much time does each week require?
The weekly content takes 15 to 20 minutes to read. The daily protocols are designed to integrate into your existing training routine — they replace poor habits rather than adding significant time to your day.
I already know about sleep hygiene. Is this different?
Significantly. Generic sleep hygiene ignores the physiological demands of training. This programme addresses the specific mechanisms — cortisol from exercise, the post-run nutrition window, training load and sleep interaction — which no generic content covers.
What if the programme doesn't produce results?
A 14-day performance guarantee is included. Complete the first two weeks, follow the daily protocols, and if your check-in scores show no measurable improvement contact us within 14 days for a full refund. No ambiguity.
Is this suitable for all running levels?
The programme is built for amateur runners training three or more times per week. Whether you run 5k or marathon distance, the sleep and recovery science is the same. The onboarding assessment calibrates content to your specific situation.
What research is the programme based on?
Every protocol is drawn from peer-reviewed research in indexed journals — including Frontiers in Physiology, BMC Public Health, Journal of Sports Sciences, and the International Journal of Sport Nutrition. Sources are cited within the programme.
Founding Members — Now Open
RUNNING HARDER
WON'T FIX THIS.
A 12-week evidence-based sleep and recovery programme built for serious amateur runners. Founding member places are limited.
Strovek Performance
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