Week 1

How to Practice Mindfulness While Running.

Here you will learn how to make your biology work for you, not against you. This week you will start building a mindful foundation by mastering mindful running and active meditation habits to ground your emotions, increase self-awareness, and feel natural, joyful and at ease.

What you will learn:

• Simple but powerful mindful exercises to train your mind to stay in the present moment while running and in everyday life.
• Switch from thinking to sensing mode and noticing without judgments or expectations.
• Exercises to scan your environment, body, mind and emotions to ground yourself in the awareness of the present moment.
• Techniques to hold into the present moment to create space in your mind and improve emotional regulation.

Week 3

Cultivate a more compassionate, gentle and accepting relationship with yourself and learn to let go.

Here you will learn to build a path towards greater focus, ease, and intrinsic joy. You will practice harbouring a mindset of acceptance, letting go of thoughts, feelings and emotions and allowing yourself to heal and move on.

What you will learn:

• Accept discomfort and fatigue, and cope with stress and anxiety to build resilience and a calm and highly energetic body and mind.
• Reduce self-judgment and self-criticism, practice psychological flexibility, and cultivate self-compassion and gratitude.
• Hold into the present moment and develop process focused attitude to create space in your mind and improve emotional regulation.
• Use pattern recognition exercises to train your mind to look for patterns of happiness.

Week 2

Detachment and creating a healing environment through mindful movement.

Here you will learn about the connections between body, mind and spirit and the therapeutic benefits of practising mindful movement. This week you will begin to discover what is holding you back and blocking you from achieving flow. You will learn step-by-step powerful and engaging techniques for confronting thoughts, feelings and emotions through body movement.

What you will learn:

• Use your body movement to understand, regulate, and recover what is happening inside you emotionally.
• Ease the symptoms of low mood, anxiety, stress or depression, and take charge of your situation and create space to address what is happening to you on a deeper level.
• Deal with mental fatigue caused by anger and frustration.
• Notice the tone and content of your inner dialogue during decision making and value your right to make a choice.

Week 4

Develop reward-based intrinsic motivation and boost self-confidence through curiosity to build unshakable focus.

Here you will learn how to enhance your ability to stay focused on the task and emphasise process over results. You will discover your purpose and practise developing curiosity and implement flow-based solutions to the goal set.

What you will learn:

• Discover purpose and connection, and develop curiosity around your daily activities to build harmonious passion and achieve greater life enjoyment.
• Balance your work and playtime and build running as a source of fun and enjoyment.
• Determine three-level, flow friendly goals and develop a balance between the challenge at hand and your skills to achieve optimal performance.
• Block out external distractions, maintain engagement, build self-confidence and move from fears to being bold, stronger and more courageous.

Week 5

Pursuing a chosen and worthwhile task that challenges us mentally, or physically, or both.

Here you will learn about the flow state, which is the feeling of being completely present and immersed in the constant forward movement. It's not about getting lost in the run, but about being so hyper-focused that nothing else matters but the task ahead.

What you will learn:

• Using your focus on your body, mind and environment while running to get in a state of flow.
• Flow-state neurochemical reactions and their impact on motivation, learning and creativity.
  
• Building long-lasting happiness through authentically engaging body and mind in a challenging pursuit, achieving personal growth and experiencing a sense of purpose.
• How to improve your performance by touching "embodied cognition." So you realise that our entire body contributes to the nature of our thinking, not only the brain. 

Week 7

Mastering the four stages of the flow cycle.

Here you will learn that flow is a four-stage cycle, and each stage is backed by different and precise changes in how the brain functions. You must go through each stage of the cycle before you can move on to the next.

What you will learn:

• Stage one: Struggle. Optimal performance starts with maximum frustration. While the flow is amazingly high, it can start from a deep low.
• Stage two: Release. In the first stage, the prefrontal cortex is hyperactive. In a release, we want to relax and let go. The goal is to take your mind off the problem.
• Stage three: Flow. In the third stage of the cycle, we come to the very state of flow. The easiest way to stay there is to avoid the dreaded flow blockages.
• Stage Four: Recovery. Flow is a high energy state. But what goes up must come down. Therefore, there is a regeneration phase at the other end of the flow.

Week 6

Flow and its triggers and blockers.

Here you will learn a deep science about what triggers and blocks the flow state. Along with a roadmap for implementing these triggers and how to use them each day to consistently drive yourself into insanely deep, long states of flow.

What you will learn:

• Simplified and actionable checklist of the most common peak performance blockers.
• Achieving a balance between the challenge of the activity and the skill of the performer.
• Unlocking pristine clarity on where you want to go and setting up flow triggering goals.
• The components you need to build a flow-optimal working environment.

Week 8

Building a high flow lifestyle.

By now, you will have a lot of peak performance tools. In our final week of this training, we integrate it all so that you can start living at the upper end of your potential. All the time.

What you will learn:

• Discover your most hidden strengths so you can start building your work and life around them. The result will be more fun, more flow and a lot more success.
• Understanding your unique biorhythms so you can surf the waves of your energy day-to-day. When you work, it is more important than how much you work.
• Setting boundaries to protect your time, energy and attention.
• Four steps to gather feedback constantly so you can become better, and why you need it.
• Plus, the entire MRAFM Training, reduced to one simple checklist that you can monitor every day and week to make sure you are on the right track.