Just Because You’re Not That Fast…

Just Because You’re Not That Talented…

Doesn’t Mean You’re Not Obsessed.

Just Because Life’s Full-on…
Just Because Your Best Energy Goes To Family and Work…
Doesn’t Mean You Can’t Keep Improving.

“For runners who’ve still got something to prove — even if it’s only to themselves.”

— Extension Fitness Running Coaching

So, you still want to run!?

And you’ve got a lot on your plate. And you’re wondering, “Is this really possible?”.

And maybe you’re getting the side eye from friends and family…

“You’re doing ANOTHER trail run?”

“You’re going to run a MARATHON?”

“You’re STILL not giving up on running the whole way?”

You’ve caught the running bug.

But you’re asking, “how can this work?”

How can I avoid another injury like this one?

How can I train without feeling like a zombie all day?

How can I get faster without such a HUGE time commitment?

Look, I get it.

I get the allure of making progress: a new PB at 46, breaking through a plateau or slowing down the decline.

I get the feeling you get when you’re cruising along at a good clip on a crisp winter morning. And you’re thinking, “It’s pretty cool that I can still run fast for 40 minutes straight!”

I get the catharsis of the race, and the intervals session.

I get this weird meditation.

I too get a clear head and a happy mind from running.

I get it. And I can do it.

And I can help you do it, too.

About Me

I am Tim Karajas - Founder and Head Coach of Extension Fitness.

As a Physio-trained Personal Trainer and Running Coach (BSC Physiotherapy 2000), I have expert knowledge in health, injury management, biomechanics and physiology.

But also, I’m a slightly talented, quite hardworking and semi-serious (very serious according to my wife) recreational runner.

At 46, in 2025, I run a 5K in 20:15, a 10K in 41:30 and a half marathon in about 1:33:00.

Running has been good to me. Mostly, it’s been a way for me to stay sane and calm. It has helped me overcome an anxiety disorder and manage having Tourette’s Syndrome.

Indeed, for me, it has been my strange meditation.

But it’s more than that. 

I love striving for an imminent physical goal - too much of life is far off and esoteric these days. Too many spreadsheets about intangible objects.

I love the feeling of unlocking progress with smart training.

And for me, running is also an artform - the poetic marriage of power and relaxation.

I can guide you to train and make progress without trashing your body or turning you into a zombie. (You don’t need to be the parent that never wants to play with or rough-house your kids.)

After all, that’s what I’ve done for myself.

Being a small business owner, husband and father of four daughters, I know how to get the most from limited training time.

How I Can Help

My running coaching service mixes the best of in-person and online.

Your training program is delivered via Final Surge, which integrates seamlessly with your GPS running watch.

Comprehensive data from your sessions is captured via Final Surge for review.

All of your sessions are tailored to you (time available, work & family commitments etc).

If you need or want in-person assistance (e.g. for technique input), I offer that from Raw Fit Co Gym at 49 Gladstone St, Perth. 

How does it work?

There are four steps in the coaching process.

Step 1: Initial Meeting (By Video Call or In-Person)

We meet (virtually or in-person) to discuss your goals, training history, injury history, time availability and preferences (e.g. “I prefer to do intervals first thing on a Monday).

Step 2: Fitness Testing

We work together on selecting a way to find out where you’re at now, and determine your paces/intensity level for your initial training. This is crucial for devising a plan which is purpose-built for your current fitness.

Step 3: First Training Block Formulated & Training Commences!

After we’ve got an idea of where you’re currently at, I craft your first block of training sessions (usually 4 weeks). 

Then you get cracking, using your GPS-enabled running watch to guide you as you train.

Step 4: Review and Plan Next Block

At the end of each training block, we take stock of how you’re going in relation to your goals (whether that’s a race, or something as simple as 20 minutes continuous running). We use data from Final Surge (and your own feedback on how your body is feeling) to guide the plan for the next training block.

What are my online coaching options?

We offer TWO different ways to help you progress.

OPTION 1: Standard Online Coaching - $35/week plus once off $50 set up fee (current as at Nov 25).

For people who need structure and accountability and want coaching BUT have a limited budget.

• A customised running program (in four-weekly blocks) - including strength training utilising the equipment you have available. Running sessions are set up according to your current fitness

• A free initial phone consult to discuss your running goals

• Monthly progress check-ins via email or SMS

• Exercise demonstration videos

• Links to other resources to help you execute your program

• Access to ad hoc PT sessions as needed in off-peak PT times (contact us to find out times)

OPTION 2: Intensive Online Running Coaching - $55/week plus once off $50 set up fee (current as at Nov 25).

Our premium offer: For people who need structure and accountability, and want a high-touch point coaching service with unlimited email contact and program adjustments.

• A customised running program (in four-weekly blocks) - including strength training  utilising the equipment you have available. Running sessions are set up according to your current fitness

• An initial phone consult to discuss your health and fitness goals and constraints 

• Exercise demonstration videos

• Links to other resources to help you execute your program

• Access to ad hoc PT sessions as needed in off-peak PT times (contact us to find out times)

• Premium Feature: Accountability in a form which suits you (plan formed at program establishment)

• Premium Feature: Weekly progress check-ins via email or SMS

• Premium Feature: Unlimited video form checks (in addition to monthly minimum compulsory form checks via video)

What do our clients say?

“I started off with Tim a while back with him taking a look at my running form after having some issues.

Tim has programmed for me a custom program which incorporates both gym and running workouts which are both engaging and challenging.

He seeks feedback each month to ensure they don’t become stale and is constantly checking in on my progress.

Throughout this time my strength and fitness both in my day to day life and playing social hockey on weekends has improved massively.

I cannot recommend Extension Fitness enough for someone that wants that personal connection.”

Jon Richards (40-something Dad working towards faster fun runs and better hockey fitness using a customised running plan)