Find the right dumbbells for you. 30s recovery between reps.

Should feel relatively comfortable this, but always good to get some extra miles in at goal pace.

A good stretching routine you can do 3-6 times a week, depending how much you need to stretch to stay loose.

Stick to your goal pace early on and it should feel easy. Dig deep in those final 5km to achieve your goal.

A really quick and easy 10 minute core workout!! 30s recovery between reps.

10 minutes. No excuses. 30s recovery between reps. 15s each leg for lunges.

I’ve created a session for this specially, albeit I only have one Dover runner on the Team 😉 But with your extended warm and cool down this currently has a training load of 400.

A mixture of strength work and cardio. Likely to be a good session for any running training plan.

It’s said that 1 minute of swimming has the same benefit as 1 minute of running. So a nice 45 minute swim replaces an easy 45 minute run and takes away any impact. Ideal if you are struggling a little with injury.

It’s said that 1 minute of swimming has the same benefit as 1 minute of running. So a nice 30 minute swim replaces an easy 30 minute run and takes away any impact. Ideal if you are struggling a little with injury.

A good way to boost cardio whilst reducing the risk of injury. The elliptical can tone muscles and improve endurance whilst being gentle on your joints.

A good way to add some extra cardio with the reduced impact and lower training load.

A really good way to get your S&C in. A full body workout with barbells will really aid your running and reduce the risk of injury.

In Bexhill now. Fast flat route. Ideal for a quick time. Pace yourself at the start and then in those final few kms try and beat those ahead of you and not be overtaken.

Pretty much max effort for 2 miles. A good warm up and cool down are extra important here.

I had to create a new session for you guys. Have fun. 60 mins easy is perfect in terms of training load.

Looks like a really good half marathon with a few hills thrown in. Click the race title above to check out a video of the route if you’ve not already seen it.

Ultra races of this nature are very much about strategy and fuelling. Get those right, keep to an easy pace from the start line and anything is possible.

A decent session in any marathon training block. Unless you’re Kipchoge, this should feel comfortable as you won’t be covering a huge distance.

A good opportunity to practice some marathon pace on your long run. Crucial if you have a time in mind. Also sometimes a good option to add some variety to a normal 2 hour long run.

So important to respect the distance and get the pacing right. If you go off at a comfortable enough pace, then you’ll run a good race. Keep fuelling even if you don’t feel like it. Ultra’s have been described as “eating contests” by some of the leading runners. Walk the hills if need be.

A big marathon session, likely to be done 3-4 weeks about before your race. This will give you a good indication of what is possible on race day. Make sure you hit that goal pace, don’t go quicker.

Cross training, including Cycling can help improve your cardio whilst reducing the impact. 2 hours cycling is worth around 40 mins of running.

Always a good session to work on flexibility and strength.

It can be good to mix up your strength and condition, finding a class which you enjoy can make a big difference. Body Combat can certainly be fun and energising.

BRT Wednesday sessions are great and highly recommend them. A good alternative to track or the Tuesday session. Work hard to make gains.

Try and stay patient at the start as it can get crowded. Stick to your goal pace early on and it should feel easy. Dig deep in those final 5km to achieve your goal.

It’s great to find a session that you enjoy and Kick Boxing can compliment running to some degree.

Always explain to your PT what else you are doing this week so they can adjust the session accordingly.

These can be quite demanding, so try not to schedule them on days after a tough run.

Just always listen to the body and don’t push too hard on exercises that are causing discomfort.

Exercising in a group can be more fun. Don’t be afraid to ask for help if unsure on any of the drills and exercise routines.

Focus on good form. Keep the recoveries to 60 secs and let me know once any exercise feels comfortable.

There’s no need to hit the gym. You can achieve a lot at home. Keep it consistent and let me know once any exercises feel too easy.

It’s said that 1 minute of swimming has the same benefit as 1 minute of running. So a nice 60 minute swim replaces an easy run and takes away any impact. Ideal if you are struggling a little with injury.

Sometimes it can be good to reduce the impact and get the heart rate up with some cross training. Plus spin classes can be great fun.

This will only be set if you’re training for a 50 miler or 100k ultra. A good chance to run with race kit and practice fueling.

Keep the effort level low for this type of run but continue to focus on good running form. Relaxed, tall and efficient.

14 Miles is a fair old way. You need to be thinking about hydration and refuelling on a run of this distance.

On the long easy runs, check in from time to time with your form. Try to keep the pace and effort level sensible, especially at the start. It will inevitably get tougher as the miles tick by.

Don’t worry too much about pace here. Focus on keeping the effort level down and running with good form.

This should be a nice relaxed pace with a low effort level. A chance to focus on good form and really enjoy your running.

Keep it easy but also focus on good form. If you can increase your cadence without raising your heart rate, then give it a go.

Slowly adding time to your longer runs is the way forward. Keep the effort level down and continue to check in with your form.

2 hours is a long time to run and it’s likely it will get tough in the last 30 mins. So dig deep, focus on good form and keep going. You got this!

Keep this nice and easy. Focus on good form & efficient running economy.

Pushing beyond that 2 hour barrier is a good mental win. Important to be fuelling and staying hydrated on these runs.

Some serious distance here so make sure you prepare well. Take fuel and water, make sure you are wearing the right clothing for the conditions. The longer the run, the more important preparation becomes.

Time to make sure your fuelling and hydration is on point. 30-60g of carbs per hour. The longer the run goes on the tougher it will get.

Try and keep it easy. It all depends on your current level. If slowly adding time to your long run the last 10-20 mins might be tough. Focus on good form.

Keep the long runs at a low effort level. Obviously the longer the time wears on the harder the run will become. Make sure you hydrate and take fuel with you.

This is a long time to be out running, so ensuring you have enough water and fuel is vital. Plot your route carefully.

All about time on feet. Don’t focus on pace. Instead keep that effort level down and concentrate on good running economy. Fuelling and hydration key too.

This is the sort of distance where fuelling is now a priority. You’ll also start to get tired legs, but unless there is any specific pain, keep going, you’ll be amazed how far you can run on tired legs.

All about time on feet. Don’t push the pace early on and ensure you are well hydrated and have fuel to take on at regular intervals.

Likely to be your longest run if marathon training. No need to hit target pace here. Will be a mental challenge too. Get you fuelling right.

Nice and easy pace. Keep the effort level down. A good test is if you can easily hold a conversation, even if it means talking to yourself. Always focus on good form.

Some serious mileage here, so fuelling and hydration is key. Dig deep in the latter stages as its very likely the legs will start to complain.

Keep these long runs as easy as you can. RPE is likely to creep up with the distance, but dig deep and keep focusing on good running form.

3 miles or 5k. Super easy. Focus on good form when the watch beeps with the mile (or km) updates.

This is a serious distance now. You should have a fuelling strategy in place. Plan your routes and keep people notified where you are heading.

Keep these runs at an easy effort level. If you’re new to running, no run will feel truly easy, but in time that will change. Always check on your running form from time to time so you’re not getting into bad habits.

Keep the pace at a manageable level. Effort level should be controlled, easy at first and more challenging towards the end. Always focus on good form.

Build up to the distance slowly and make sure you focus on hydration and refuelling.

Keep the effort level low and don’t forget to work on good form in these easy runs. Most importantly, enjoy 😁🍊