Shed & Shred Beach Bootcamp in Tamarindo, Costa Rica

Jaz Graham runs Pace For Success, a New York running and bootcamp outfit she started in 2008, and Fit Factory NYC, a boutique studio in Chelsea she opened in 2012. She's an ACE-certified personal trainer and RRCA-certified running coach with additional certifications in kettlebells, Tabata Boot Camp and TRX suspension training. She has run four marathons and multiple half marathons, coached the New York Times "Run Well" programme, and coached Team in Training's Spartan Race programme.

The fitness programme is 3-4 sessions a day of varying types and intensities, aimed at the whole body. Mornings tend to be higher intensity — a beach jog followed by a HIIT or bootcamp-style circuit. Evenings are lower impact: core work and stretching as the sun goes down. Strength and conditioning sessions round out the day.

The location is a 4-star resort on Tamarindo Beach, and guests stay in the adults-only section with its own private pool. Tamarindo itself is a surf town on the Guanacaste coast, with warm water, consistent beach breaks and a strip of restaurants and bars a short walk from the resort.

Beyond training, the retreat includes a surfing lesson on Tamarindo Beach and a zip lining canopy tour. There's also the option of SUP or mountain biking in Las Catalinas and horseback riding on the beach. A sample day runs: 7am beach jog, 7:45am strength and conditioning, 9am breakfast and relax, 10:30am zip lining canopy tour, lunch on your own, free afternoon on the beach, 5:30pm sunset stretch and core workout, 7pm group dinner in Tamarindo.

This is a Memorial Day weekend trip, timed for late May. It's a small-group format — you train together, eat together and do the excursions together, so it suits people who want company rather than a solo training holiday.

What's included

- 4 nights accommodation at the 4-star Tamarindo Diria resort - Rooms in the adults-only section with private pool access - 3-4 daily fitness sessions (HIIT, boot camp, running, strength & conditioning, core and stretch) - Buffet breakfast daily - Two group dinners - Surfing lesson on Tamarindo Beach - Zip lining canopy tour - Beachfront resort setting with free afternoons - Small-group coaching with Jaz Graham

What's not included

- International and domestic flights - Airport transfers - Travel insurance - Lunches and remaining dinners - Optional SUP or mountain biking in Las Catalinas - Optional horseback riding on the beach - Personal expenses, drinks and tips - Spa treatments and other resort extras