Kuwait · GCC · Est. 2018

We Build Runners
Who Didn't Think They Were.

Real coaches. Science-backed plans. Built for the GCC. Take our free 6-minute running test and we'll show you exactly where you stand and which plan is right for you.

Find My Plan Take the Free Test ↓
2,000+Runners Coached
80%Retention Rate
6GCC Countries
KD 30Plans From
We Build Runners Who Didn't Think They Were Science-Backed Coaching Built for GCC Runners Real Coaches. Real Results. Arabic & English Support 80% Client Retention Kuwait · UAE · KSA · Qatar We Build Runners Who Didn't Think They Were Science-Backed Coaching Built for GCC Runners Real Coaches. Real Results. Arabic & English Support 80% Client Retention Kuwait · UAE · KSA · Qatar
Free Tool

Find Your Running Level

Our coaches use the MAV (Maximum Aerobic Velocity) test with every client before building their plan. Run for exactly 6 minutes, enter your results below, and we'll show you your training zones, predicted race times, and the right plan for you.

01
Find a flat route

Track, treadmill or flat road. Set a timer for exactly 6 minutes.

02
Run as far as you can

Maintain the fastest pace you can sustain for the full 6 minutes. Don't sprint — push steadily.

03
Record your distance

Note how many kilometres (or metres) you covered when the 6 minutes ends.

04
Enter your results below

Add your distance and your maximum heart rate to get your full profile.

km

Convert metres to km — e.g. 1050m = 1.05 km

bpm

Don't know it? Use 220 minus your age as an estimate.

Training Plans

Pick Your Plan.
Start Running.

Coach-certified. GCC-adapted. Download instantly and get moving.

Beginner
Zero to 5K

Never run before? 8 weeks from the couch to your first 5K finish line safely and confidently.

8 Weeks 3×/Week 5K Goal
  • Progressive walk-to-run intervals
  • GCC heat & humidity adapted sessions
  • Warm-up & cool-down routines
  • Beginner nutrition basics
  • Weekly schedule PDF included
KD30one-time
Most Popular
Intermediate
10K Personal Best

Already running? Smash your 10K time with a 10-week plan built on speed, strength & race-day strategy.

10 Weeks 4×/Week 10K Goal
  • Tempo runs & interval sessions
  • Weekly strength & mobility work
  • Race-day pacing strategy guide
  • Heart rate zone training
  • GCC heat management protocol
  • Garmin-compatible workout files
KD35one-time
Race Prep
Half Marathon Finisher

Your first or fastest 21K a 16-week expert-structured journey with every long run mapped out.

16 Weeks 5×/Week 21K Goal
  • Periodized long run build-up
  • Race nutrition & hydration plan
  • Injury prevention movement drills
  • Taper & peak week protocol
  • Race-day execution strategy
KD45one-time
Race Prep Advanced
Full Marathon Conqueror

The ultimate 20-week marathon plan from base building to crossing the 42K finish line.

20 Weeks 5×/Week 42K Goal
  • Complete marathon periodization
  • Long run fueling protocols
  • Mental performance techniques
  • Race strategy masterclass PDF
  • 2 bonus coach Q&A sessions
KD55one-time
Coaching Membership
Online Coached Plan

A fully custom plan built by a certified TRS coach with ongoing support, adjustments & weekly check-ins.

Monthly Custom Any Goal
  • Full personalized assessment
  • Personalised weekly training schedule
  • Weekly coach feedback & calls
  • Video form analysis included
  • On-demand WhatsApp support
KD160/month
Elite Membership
Full Coaching Package

Unlimited coaching, in-person assessment, camp access & nutrition planning for the runner who is all in.

Monthly Elite All Goals
  • Everything in Coached Plan
  • In-person assessment session
  • Unlimited messaging & support
  • TRS camp & event priority access
  • Nutrition & recovery planning
KD225/month
The Process

From Your First Test to Your First Finish Line

01

Take the Free Test

Run for 6 minutes and enter your distance and max heart rate. Our MAV calculator shows your zones, predicted race times, and the right plan for you — instantly on screen.

02

Get Your Recommendation

See your full running profile — training zones, pace targets, race predictions — then pick the plan our calculator recommends for your level.

03

Download Instantly

Buy once and your PDF plan lands in your inbox immediately. No waiting, no apps. Print it or save it on your phone.

04

Cross the Finish Line

Every session is mapped out with your personal paces. Show up, execute, and reach the goal you never thought was possible. 80% of our clients come back for the next one.

Our Edge

Why Serious GCC Runners Choose TRS

Not a generic app. Not an AI prompt. A coaching studio built by runners who live in this region, understand this climate, and know what it takes to transform someone who "never expected" to run — into a marathoner.

🔬

Science-Backed Method

Every session is grounded in exercise physiology and built by certified coaches with real-world GCC results.

🌍

Built for the GCC

We understand Kuwait's heat, Ramadan training schedules, and Gulf race calendars. Available in Arabic and English.

👟

Real Coaches, Real Results

Founded by passionate runners with 18+ years of sports management experience across the region.

📊

Proven Track Record

80% client retention. 2,000+ runners engaged. Transformations that go beyond the finish line.

🤝

Community First

Join a growing family of GCC runners. From beginners to marathoners — everyone belongs here.

⚡

Download & Go

Buy once, start immediately. No complicated apps or subscriptions required for ready-made plans.

What AI gives you
  • A generic plan in seconds
  • Mileage numbers on a screen
  • No understanding of Gulf heat
  • No Ramadan adjustments
  • No one to message when you want to quit
  • No belief that you can actually do it
What TRS gives you
  • A plan built for your life in the GCC
  • Coaches who have run these same roads
  • Heat-adapted sessions that make sense here
  • Ramadan-specific guidance in every plan
  • A community that keeps you accountable
  • The belief that you are a runner

"Never expected to be able to run 5K. The Running Studio made me reach my goal without a struggle. Thank you for making me believe in myself." — K.M, Kuwait

The People Behind Your Plan

Meet the TRS Team

Coaches, physiologists and runners — all based in Kuwait, all building for the GCC.

Rabaa Al Hajeri

Rabaa Al Hajeri

Program General Manager

Rabaa has been running and coaching in Kuwait since 2018. With 18+ years in sports management, she founded TRS to give GCC runners access to structured, science-backed coaching they can trust.

Rawya Al Hajeri

Rawya Al Hajeri

Head of Creative & Process Development

Rawya leads the creative and operational backbone of TRS. A runner and experience designer, she shapes how every client interaction feels — from the first click to the finish line.

Areej Al Bader

Areej Al Bader

Running Club Leader & Running Coach

Areej leads the TRS running community and coaches clients from beginner to race-ready. Her approach is warm, technical and deeply rooted in the reality of running in the Gulf.

Osama Al Owaish

Osama Al Owaish

Exercise Physiologist & Analysis Tech. Expert

Osama brings exercise physiology and biomechanical analysis to every TRS programme. His data-driven approach ensures every plan is built on real physiological insight.

Natalia Sanchez

Natalia Sanchez

Running Coach & Osteopathy Expert

Natalia combines certified running coaching with osteopathy expertise — addressing both performance and injury prevention to keep every TRS client running strong and pain-free.

Real Runners. Real Results.

We Don't Just Build Plans.
We Build Belief.

Every client below started with doubt. Every one of them crossed a finish line they never thought they could reach.

"

Never expected to be able to run 5K. The Running Studio made me reach my goal without a struggle. Thank you for making me believe in myself.

KM
K.M
Kuwait · Started unable to run 5K · Finished a Marathon
"

Starting off my journey not being able to run 5 minutes without losing my breath, constantly questioning my form. Now running a 5K while seeing improvements with every run. All I can say is thank you.

GM
G.M
Kuwait · 5K Runner
"

Cardio was my weakness. I hated it so much and now I can't go a day without it. Thanks to you!

NB
N.B
Kuwait · Online Client
"

Thanks for the last few months! I am so happy that I was able to reach my goal with The Running Studio.

AB
A.B
Kuwait · Goal Achieved
"

Through my first month with The Running Studio, my form improved a lot and my injuries reduced. I get compliments on the way I run today.

HM
H.M
Kuwait · Form & Injury Client
Trusted Partners

Brands That Back Us

We work with the best in the business — so you train with the best.

Garmin Kuwait Garmin Kuwait
Technogym Kuwait Technogym Kuwait

Delivering Results Across the Gulf

Designed for every runner in the GCC wherever you are, we've got your back.

🇰🇼Kuwait
🇦🇪UAE
🇸🇦KSA
🇶🇦Qatar
🇧🇭Bahrain
🇴🇲Oman
Start Today

You Are a Runner.
You Just Haven't Started Yet.

Every one of our clients said the same thing before they started — "I never thought I could." Every one of them proved themselves wrong. Your plan is waiting.

Find My Plan @therunningstudio
Got Questions?

Frequently Asked Questions

We offer 4 downloadable training plans Zero to 5K (KD 30), 10K Personal Best (KD 35), Half Marathon (KD 45), and Full Marathon (KD 55). After your payment is confirmed, your plan PDF is emailed to you instantly. No waiting, no app required. For personalised coaching memberships, reach out to us directly on WhatsApp or at run@therunningstudio.com.
Zero to 5K is for complete beginners who have never run before. 10K Personal Best is for runners who can already run 5K and want to go faster. Half Marathon is for consistent runners ready to tackle 21km. Full Marathon is for experienced runners with a half marathon under their belt. Still not sure? Email us at run@therunningstudio.com and we'll point you in the right direction.
Absolutely. The Zero to 5K plan is built specifically for people who have never run before. Every session is clearly structured, walk breaks are built in during the early weeks, and the plan is adapted for Kuwait's climate and a busy lifestyle. You don't need any equipment beyond a pair of running shoes and a phone or watch.
Yes every plan includes GCC-specific coach notes covering heat management, Ramadan training adjustments, optimal run times (5-7am), hydration protocols for Gulf temperatures, and treadmill alternatives for extreme summer heat. These plans are not generic Western programmes they are built for runners in this region.
Immediately after payment is confirmed, you will receive an email at the address you provided with a direct download link to your PDF training plan. The plan is yours to keep, print, or save on any device. You can reference it at any time throughout your training.
No gym membership is required. All strength and mobility sessions in our plans use bodyweight exercises only. All you need is a pair of running shoes, comfortable clothing, and access to a flat route, track, or treadmill. Optional: a GPS watch or phone running app to track your sessions.
Yes. Every plan includes specific Ramadan guidance in the coach notes. The general approach is to schedule runs 1-2 hours after Iftar when your energy and hydration are restored, reduce session intensity by around 20%, and use Suhoor for fuelling any early morning sessions. The plans are flexible enough to accommodate the fasting schedule.
Downloadable plans are structured, science-based programmes you follow independently ideal for self-motivated runners who want a clear roadmap. Coached memberships (Online Coached at KD 160/mo and Full Coaching Package at KD 225/mo) are fully personalised your coach builds a personalised plan around your data, checks in weekly, analyses your form on video, and adjusts your training based on your progress. Contact us to discuss which is right for you.
For general questions, email us at run@therunningstudio.com or message us on Instagram @therunningstudio. For coached membership clients, support is available directly via WhatsApp with your assigned coach. We typically respond within 24 hours.
We do not currently offer a trial period for downloadable plans. However, every plan page shows you a full overview of what's included phases, what you'll receive, and who the plan is right for so you can make an informed decision before purchasing. If you have specific questions before buying, contact us and we'll help you choose the right plan.

Still have a question? Email us at run@therunningstudio.com or WhatsApp us on +965 6075 8080

Purchases & Returns

Refund Policy

Last updated: April 2025 · Twenty Percent Sports Consulting & Testing Co. · Kuwait

Downloadable Training Plans

All downloadable training plan purchases (Zero to 5K, 10K Personal Best, Half Marathon, Full Marathon) are final and non-refundable once the PDF has been delivered to your email address following confirmed payment.

Because our plans are digital products that are delivered instantly and in full upon purchase, we are unable to offer refunds once delivery has been completed. This is consistent with standard practice for digital goods under Kuwait's e-commerce regulations.

Exceptions When We Will Issue a Refund

We will issue a full refund in the following circumstances:

  • You were charged but did not receive your plan PDF within 24 hours of payment confirmation.
  • You were charged twice for the same order due to a payment processing error.
  • You purchased the wrong plan by mistake and contact us within 24 hours of purchase before opening or downloading the file.

To request a refund under any of the above, email run@therunningstudio.com with your full name, order ID (provided in your confirmation email), and the reason for your request. We will respond within 2 business days.

Coaching Memberships

Online Coached Plan (KD 160/month) and Full Coaching Package (KD 225/month) memberships are billed monthly. You may cancel your membership at any time before the next billing cycle. No refunds are issued for a billing period that has already startd, as coaching and coach time are allocated from the start of each month.

If you are dissatisfied with your coaching experience, please contact us directly we will work with you to resolve any concerns before considering cancellation.

Payment Processing

All payments are processed securely through Tap Payments. TRS does not store your card details. Refunds, where approved, will be returned to the original payment method within 5-10 business days depending on your bank.

Contact

For all refund enquiries: run@therunningstudio.com · WhatsApp: +965 6075 8080

Your Data

Privacy Policy

Last updated: April 2025 · Twenty Percent Sports Consulting & Testing Co. · Kuwait

Who We Are

The Running Studio is owned and operated by Twenty Percent Sports Consulting & Testing Co., registered in Kuwait. Our website is therunningstudio.com. For any privacy-related questions, contact us at run@therunningstudio.com.

What Information We Collect

When you purchase a plan or contact us, we collect the following information:

  • Name and email address used to deliver your plan PDF and send your order confirmation.
  • Country and stated goal used to understand our customer base and improve our plans.
  • Payment information processed entirely by Tap Payments. TRS never receives or stores your card details.
  • WhatsApp and email communications if you contact us directly, we retain those messages to assist you.

How We Use Your Information

  • To deliver your purchased plan PDF to your email.
  • To send you your order confirmation and receipt.
  • To respond to your enquiries and provide coaching support.
  • To send occasional updates about new plans or TRS news you can opt out of these at any time by emailing us.
  • We do not sell, rent, or share your personal data with any third parties for marketing purposes.

Data Storage and Security

Your email and order data are processed through EmailJS and stored securely. Payment data is handled exclusively by Tap Payments under PCI DSS compliance standards. We do not maintain a customer database beyond what is necessary to deliver your order and provide support.

Cookies

Our website may use basic analytics cookies (such as Google Analytics) to understand how visitors use the site pages visited, time spent, and general location by country. No personally identifiable information is collected through cookies. You can disable cookies in your browser settings at any time.

Your Rights

You have the right to request access to the personal data we hold about you, to request its deletion, or to opt out of any marketing communications. To exercise any of these rights, email us at run@therunningstudio.com and we will respond within 5 business days.

Third-Party Services

We use the following third-party services, each with their own privacy policies:

  • Tap Payments payment processing (tap.company)
  • EmailJS email delivery (emailjs.com)
  • Google Drive plan PDF hosting (google.com)
  • Netlify website hosting (netlify.com)

Contact

For all privacy enquiries: run@therunningstudio.com

You're getting
Plan
Total

🔒 You'll be taken to Tap Payments' secure page · KNET & credit cards accepted · PDF emailed only after payment confirmed

🎉

You're in! Let's run.

Your plan is on its way to your inbox. Check your email then lace up. Your GCC running journey starts now.


You're interested in

Our coaching memberships are personalised we'd love to learn about your goals before we get started. Reach out on WhatsApp or email and a TRS coach will get back to you within 24 hours.

Chat on WhatsApp Email run@therunningstudio.com

We reply within 24 hours · Kuwait · GCC