Archives: Assessments

Training Plan 3

Training Plan 9

Training Plan 3

Training Plan 3

Training Plan 4

Training Plan 3

Training Plan 1

Training Plan 1

So I’ve created what I would call a very cautious initial plan to give you the opportunity to return to running in a gentle progressive way. If you have only been running once per week, then 2 runs to begin with is plenty. If we can combine that with a gym session, even better. The […]

Training Plan 5

So I think it’s smart to have a 4 week block where we keep things light. You’ve got 3 half marathons in 4 weeks, off the back of a marathon. Which any coach would tell you is bonkers. But the fact you are only going fast in one those (PW) is ok, just. But it […]

Training Plan 7

So I’ve listened to your input and having worked with you for some time now (thank you so much for the continued support, love working with you) I think 2 rest days is wise. It might be sometimes we need to double up S&C and an easy run, because 4 runs and 2 S&C doesn’t […]

Training Plan 5

So I’ve taken on board your desires to run 5 times a week and have 2 rest days. To achieve that we will need to combine S&C with rest days. Anytime you feel niggly we can switch out the run for some cross training. So that’s always a good back up. Either 60 mins on […]

Training Plan 20

Training Plan 3

First thing I would like to say, is never give up. Even when it feels helpless and you’re fitness is not where you want it to be, keep faith. By returning slowly and introducing good habits, anything is possible. I’ll point you in the direction of Lou. She’s had so many ups and downs. She’s […]

Training Plan 1

Welcome to the Team Phil. I think this is a slightly odd one for me as a 10 week plan for a marathon is unheard of, but you’ve laid down some good foundations. My intention with this plan is to get some consistent varied training in over the next 7-8 weeks, with a taper. I’ve […]

Training Plan 1

Welcome to the Team. My goal with this first plan is to get you training consistently, building up slowly over the first four weeks just to ensure there is no relapse of the injury issues. Then once we are happy that it’s clear, we can introduce some speed work at track. I’ve created a schedule […]

Training Plan 1

Welcome to the Team Mike. Firstly well done for some excellent times already. I think that highlights your potential to improve, especially with some consistent training. “Consistent” being the key word. That’s where true success is built with running. You don’t really have to do anything special. Just keep showing up, keep ticking off the […]

Training Plan 2

I think the biggest difference between my plans now and when we first worked together is now I understand the importance of everything else that compliments the running. If you just look at the running in isolation to everything else, it looks really easy. 2.8 runs per week. But suddenly when you factor in Pilates, […]

Training Plan 1

Welcome to the Team. I’ve started off with a 10 week plan as I’m a little cautious about your recent injury and how the training might impact that. With that in mind, starting off with a very sensible approach to the running is wise. We can always switch out one of the runs for some […]

Training Plan 8

I’ve put together a 12 week plan which takes us to the Spring 5K. It’s an opportunity to get into some good training habits again and slowly build that fitness. Then once we get that back we can perhaps set some more ambitious targets for the Autumn. There is quite a bit of flexibility here. […]

Training Plan 3

Definitely some caution here, with only 4 runs in the first 9 weeks of this plan. So that’s gives you plenty of rest and the chance to continue to get stronger. Once we get into the latter stages we will sneak a 4th run in there, but hopefully by then the niggles will have improved. […]

Training Plan 3

So how to my plans work? Simple really. As we get fitter, our bodies become capable of more. So how does the training change? It gets tougher. But only a little bit at a time. So we go from averaging 88pts per week in the last plan and running 2.92 times per week, to 100pts […]

Training Plan 7

Everyone on the team is as valuable as the other. Regardless of your goals. Can you imagine if I worked with 60 blokes all chasing sub 3 marathons and wanting to run more miles and lift more weights all the time. It would be an absolute nightmare. I’d be applying for a job stacking shelves […]

Training Plan 2

You remind me a lot of Paul. One of the first runners I started working with. He was running his 5ks in the mid 19 minutes. To be fair to Paul we’ve now done 8 training plans together but at no point as he reached the points you’ll be hitting in this plan. That’s why […]

Training Plan 7

We are coming off your most successful training plan to date with that huge 5k PB and the EOY 10 Miler. I’ve tried to create a plan here which will not only get you well set for your first ultra, but also ensure you don’t lose any of the speed you’ve built up. Weekends are […]

Training Plan 10

I’d like to start by saying thank you for your support. 10th training plan! That’s fantastic and it’s because of the loyalty of so many of the team I think I’m a much better coach than when I started a few years back. I never would have included cross training back then. There’s not a […]

Training Plan 3

What better way to start a new year than with a new training plan. There are 3 sections to this plan. The first is to focus on the Chichester 10k whilst still doing some long runs. What I’ve tried to do is give you 10k sessions on a Thursday as I know Lou is off […]

Training Plan 2

So one of the hardest things with any venture is finding what works. Whether that be a business idea or a training plan. I’ve just done an 8th plan for one of my runners, and to be honest it took me ages, because they keep chopping and changing their approach and their goals. I don’t […]

Training Plan 8

Run to the Sea!! Bring it on. That is what we are building towards here. Training points? Up from 95 points per week to 119 per week. So a decent jump. I used to have a template for all my training plans that I would tweak ever so slightly depending on the runner. It would […]

Training Plan 1

Welcome to the Team. I have really tried to create a team element, that said, if you prefer running solo, then that’s fine too. I work with a number of runners who never run with the group. But they are great and there are some fantastic people to meet. The plan? I know the main […]

Training Plan 6

London Marathon!! 😁 Well this is rather exciting. There’s no hiding place, it’s going to be tough, but what a goal to work towards. In terms of the data, we jump from an average of 73 training points per week in the last plan to 110 in this one. That might feel like a big […]

Training Plan 3

Loving your commitment to your training. Feels like you’re working hard, seeing that progression, but also doing it an achievable and hopefully enjoyable manner. The new plan follows a similar pattern. We do increase the target slightly, from 102 points to 112 points per week. It might sound like a lot, but in essence it’s […]

Training Plan 2

Really pleased you are staying on as I know the best is most definitely yet to come. I feel like that 5k PB is coming soon and this plan will focus a bit more on half marathon pace. But that will only help your 5k as your endurance and ability to hold your speed in […]

Training Plan 1

Brighton Marathon. I can’t wait. So many of the team and Hastings Runners taking part. This plan is designed to have you fighting fit for race day and hopefully be able to come in around that 4 hour mark. My pace predictor sheet has you dead on 4 hours right now so it feels like […]

Training Plan 2

Brighton Marathon could be epic, with so many of the Team and Hastings Runners taking part. What do we need to do in order to make it a success. A number of things. 1. Increase the distance of the long run. Quite obvious really, but it’s getting used to running on tired legs to be […]

Training Plan 3

I like this plan. We push to new levels in terms of training points with the target up to 135. But. And it’s a good but. We don’t need to run more. Still 4 runs per week. The extra points will come from getting in the gym and doing two quality S&C sessions per week. […]

Training Plan 8

Thank you for listening. I think this is a good idea. Just give yourself a bit of a break from those long runs, especially when it’s cold and dark. You’ll still be training at a similar level, but we’ll cap the long runs at 2 hours and you won’t have to do them every week. […]

Training Plan 1

So excited to have you on the Team. You seem like such a positive person and what you’ve already done with your fitness routine in recent months is great. I’m hoping I can help you improve your running and ultimately have a great day at the Brighton Trail Marathon. The key to improving our running […]

Training Plan 1

Really delighted to have you on the Team and this opportunity to work with you towards this great goal. I’ve had some great success with Conal this year, and hopefully a similar approach can help you. I’ve been a little cautious with this first training plan just because you come into it off a low […]

Training Plan 6

Great to have you back. I’ve tried to approach the early weeks with caution and if the achilles starts playing up then we can ease back a little. This plan is all about just getting that fitness back so a lot of the runs you like. There will always be a Tuesday session, you can […]

Training Plan 7

I love that photo of you three all so happy with the angry sea in the background with the Pier. It’s great! It makes me happy. Thank you. This plan. I’m excited. What an event to be part of. It’s going to be epic. And hopefully it will then mean your fitness levels will be […]

Training Plan 1

I’m excited by this challenge. It’s not something I’ve done so far in my coaching journey (coming on 3 years), with the shortest distance trained for being 5k. But so far my model has adapted really well to new challenges, so I’m optimistic if the training goes well, you should see the progress. This plan […]

Training Plan 1

So my training points method is designed to ensure two things. Firstly your training is consistent week in week out. That’s from a training load perspective rather than miles. So you’ll be putting in a similar effort from one week to the next. It also ensures progressive overload, which is the key fundamental to getting […]

Training Plan 8

I love this plan. It just feels right and gives me great confidence in my model which this year has delivered some fantastic marathon results. Conal 3:29 Kieran B 2:57 Paul 2:56 Jack 3:10 Me 3:29 Lindsey 3:51 Sam D 3:13 It works. Trust the process. Keep showing up. All that nonsense. There’s a reason […]

Training Plan 2

London here we come!! We’ll you…. but I’m sure I will be there on the day to support any Team Orange taking part. It’s a very exciting goal to have. I’m really happy with how that first training plan went. I feel like you are really enjoyed the variety of sessions and definitely made some […]

Training Plan 12

A dozen plans now. That’s fantastic, more than anyone else on the team, and you know what, I think that’s one of the reasons you’re running well right now and enjoying staying fit and healthy. It’s great to see. Hopefully the improved posture carries through to everyday life and that will help you continue to […]

Training Plan 2

I really like this training plan. I think it’s a big improvement on your first one, which to be fair was somewhat dictated by the goal races. But hopefully now we can focus on more quality over quantity which nearly always delivers the best results. Your running well though. As shown with your best ever […]

Training Plan 3

The big one!! Leading up to Manchester. We keep rolling with the simple theory of progressive overload. Train that little bit harder to get fitter. So this plan goes from 150-160pts. No one on the team is training harder, a few match this, but this is the peak right now. I’ll be honest. I’m still […]

Training Plan 4

Before I get started talking about this plan, let’s just take a moment and celebrate what you’ve already achieved. London Marathon!!! You did it. You approached me with a huge goal, and whilst it was a bumpy road at times, you still smashed it. And to do something so big, with so much to deal […]

Training Plan 1

My goal when creating this plan is simple. Do everything in my powers to keep Lucy injury free and ready in time to complete London Marathon. So I admit I’ve taken a very cautious approach in both your targets and volume of sessions. This would be a good time to mention that my training plans […]

Training Plan 1

Thank you for the opportunity to work with you. It’s something new for me and I love the challenge. I really feel like my model can work well across the multiple disciplines and I’m hoping going forward to incorporate lots more cross training into my own plans. So how does it work? I set a […]

Training Plan 6

Welcome back!! A few things have changed since we last worked together, so if you do have any questions just ask. The goal is to hit 95% plus of training points each week. Every session is worth a set number of pts. But if you miss one, let me know and we can always add […]

Training Plan 2

I’ll be honest, this plan was a challenge for me. But I do like a challenge and I’m really happy with what I’ve created. What else do I love? Numbers. I use them as often as possible. Hence why training points became a thing. They just tell the facts in a simple way. So this […]

Training Plan 6

I’ve planned ahead right up until the Serpent Trail 100k. Reason being I wanted to make sure I could divide the training into 2 clear segments. And I think it’s worked well. So we have a 12 week block until Sevilla. A bit short for a marathon, but you’re experienced and running well enough that […]

Training Plan 2

Plan number 2. Often where the real magic happens. But I’ve kept it pretty similar in truth. For me, I think a solid block over the winter months will really help you achieve your targets. And from then, once perhaps you are that little bit lighter, you can then set some more specific goals and […]

Training Plan 4

Any training plan should have flexibility. But I think in your case even more so. I’ve created a solid schedule which should have you primed to get round London in a decent time. But the schedule is in no way rigid. In fact you can change it up from one week to the next depending […]

Training Plan 6

I really like the simplicity of this training plan. I’ve stripped it right back. Sometimes the simple option is the best. And I believe that is the case here. The schedule has a consistency about it which is important. Aerobics Monday, Tuesday evening (easy to begin with, efforts or tempo run as the plan unfolds), […]

Training Plan 3

I really like this plan. I’ve listened to what you’ve said as well about focusing on the parkrun times for a bit so the first 7 weeks are packed with quick parkruns. If you want to do the interval sessions with the group that’s fine. As long as you let me know afterwards what the […]

Training Plan 2

I’m really pleased you want to continue on a plan and I felt like there were signs you were making some good progress during the first training block. Perhaps towards the end you did miss a few too many sessions but hopefully we can get back on track. I think what was lacking from my […]

Training Plan 4

Thank you for your continued support and your positivity. It was only 18 months ago I was convinced I was going to have to return to the work place with no real experience for the past 15 years. In fact I did take a job, albeit for 3 days. Now here I am doing what […]

Training Plan 4

So how do we keep getting fitter and faster? We work a little harder. Not by much, but just enough to continue to make those gains. So in this plan we go to 120 points per week on average. And I’ve tweaked my approach slightly in order to get the team peaking for March and […]

Training Plan 10

Training plan 10. How brilliant is that? Thank you so much for your continued support. To think you’ve missed almost no time during that spell (touch wood). It shows how consistent you have been achieving so much in that time. I’m very proud to be your coach. Onto this 10th plan. Since we have teamed […]

Training Plan 3

Let’s talk training points. I’ll keep it simple. The more training points you earn, the fitter you will be. To improve we need to earn more training points by working that little better harder than before. The term is “progressive overload”. In your last training plan you averaged 99 training points per week. The target […]

Training Plan 2

I feel like we’ve laid the foundations now and you’re in better shape than when we started. I just feel perhaps the results haven’t reflected your true level, for whatever reason. But that will come. How do we continue to improve? We work a little bit harder than before, not much, but a little. That’s […]

Training Plan 3

Boston? I assume I have got that correct. There can’t be any other marathons on the 20th April can there. This is very exciting and I think the goal is realistic. We’ve got plenty of time to smash out some big marathon sessions without having to cram them all into a very short space of […]

Training Plan 6

I think one of the reasons I got into coaching was because I felt so many runners were doing it wrong. And the more experience I’ve gained as a coach, the more I’ve seen that one of the biggest problems is the need to push too hard. And I think you’ve been guilty of that. […]

Training Plan 5

So this plan has a lot of flexibility so don’t worry too much about the races I’ve put in for now. We can always change that if need be. Ideally what would bring the best results is just trying to be as consistent as possible with your weekly routine. As often as you can make […]

Training Plan 2

London baby!! So based on your current fitness my pace predictor is spitting out a marathon time of 3:23, so perhaps we can look to improve on that time from last year slightly but without pushing too hard in training. I think anything from 3:20-3:25 would be a fantastic result. I’ve put together a plan […]

Training Plan 1

Welcome to the Team. Very excited to have you on board and I’m really glad you approached me when you did. I believe this gives us just enough time to build up that endurance for Brighton. The self assessment is a really good exercise before a plan, because you’ve highlighted yourself what you need to […]

Training Plan 2

Crikey, when I create your plans it really makes me realise how much you do. It’s impressive. My model is simple. Training points represent how hard you are working in any given week. The more training points you earn, the harder the schedule. So to get fitter, we need to target more training points and […]

Training Plan 7

One thing I’ve come to realise is how often members of the Team run their PBs or strongest races a week or two after their goal race. And it makes sense. The fitness is there after a strong training plan, and the pressure isn’t so hyped as it will be for that goal race. So […]

Training Plan 2

I really like this plan and I’ve introduced a method called periodisation. Which I think given the races you have suggested, will work very well for you. The idea being we break the training down into phases. An initial short 4 week phase where the volume is light and includes the Winter 5k and the […]

Training Plan 4

I like to consider myself a very modest person. But you know what, I’m going to blow my own trumpet here, because I think this training plan is fantastic. I have great faith in my model, it’s delivering brilliant results and creates schedules that are really precise, almost down to the exact minute and effort […]

Training Plan 3

Really sorry things didn’t work out at the HHM. You’ve not had much luck with that race, but I really feel like you’ve been running well lately and for me I still think you have the potential to run some very good times in the future, whether that be half marathons or even full marathons. […]

Training Plan 9

I like this plan. A lot. It feels right. The weekly targets feel right, but it also feels busy, which I think is ideal for you as you like to keep active. But equally we are not overdoing it, and staying consistent from one week to the next. So it’s broken down like this. 2 […]

Training Plan 2

With training it’s important to progress gradually. So what we do is take the training points average from the last plan and increase them by 5. It basically means you’ll be working a little harder over the next 12 weeks than you were before. This is the best way to progress, whilst all the time, […]

Training Plan 2

So this block sees us through to the end of the year. It feels like an increase in workload but there’s very little difference in truth. We go from a target of 108pts per week in the first plan to 110 pts per week in this schedule. The main difference is an increase in runs […]

Training Plan 2

This plan looks a lot bigger and scarier than it really is at first glance. Ultimately what I’ve created is a 16 week plan which takes you up to the Hastings Half in March. But before we start that we have a little window of 7 weeks where we just keep the training a little […]

Training Plan 4

I like this plan. A lot. This is an opportunity. An opportunity to make real progress with your running and your overall fitness. I wish I had that opportunity to rewind nearly 30 years. If you complete the majority of these sessions then I think you’ll be getting much closer to your brother and his […]

Training Plan 6

So this is a 12 week training block. The idea being that then leaves us 15 weeks to build up again to Hastings Half. I was wondering about the Poppy Half again? That would be a good opportunity to make the most of your current fitness levels and run a strong half marathon time. If […]

Training Plan 2

Well done on completing your first training plan and I’m delighted you want to stay on the Team. I think you were just unlucky to pick up that illness at just the wrong time. There were some good signs in the build up to the Hastings Half that your fitness was improving and I think […]

Training Plan 2

A much shorter plan simply because when I checked the dates, we were way too far off from the half marathons (Hastings and Kent Spring) in 2026 to do one long training block. So I’ve broken it down into 2. What that means is it gives us an opportunity to focus a bit more on […]

Training Plan 4

I think we can agree that last plan went well. It had it’s tricky moments, the notable parkrun of course. But boy did you bounce back from that, and in great style too. I know a lot of people who would have seen that as a sign to ease back. So really well done. Your […]

Training Plan 8

What a fantastic achievement at Chester Marathon. I know the plan went well, but there is never any guarantees on race day. Although one thing I know with you, is you never quit, and have that ability to work harder than most when it matters. A huge congratulations for executing the plan and race to […]

Training Plan 2

I love this training plan. Why? Because I just feel it works so well for you. And I’m not going to be very modest here, sorry, but this is where I feel like I’ve improved so much as a coach in that these plans are so tailored around your availability, but also your ability and […]

Training Plan 2

Training Plan 1 went rather well, didn’t it? Excellent work and congratulations on such a big improvement in your parkrun time. If we can stick to a similar formula whilst introducing more speed work, then I really feel that progress will continue. That’s the main change with this plan, the addition of track. Everyone at […]

Training Plan 2

So the most important thing that has come from your training the improvement in your self confidence. That’s huge. Improved fitness is great, being able to run for longer is great, but feeling better about yourself and being able to do things you couldn’t before, well that’s massive. So I really don’t think we need […]

Training Plan 1

Absolutely delighted to have this opportunity to work with you. As mentioned I’ll focus on the running and let you continue with your gym work as you’ve been doing. If you have a HYROX session planned, let me know and I will need to incorporate that into the plan. The idea of this 12 week […]

Training Plan 1

Very excited to have this opportunity to work with you. You are exactly the type of character that I want to coach. Clearly determined and not afraid of hard work. I think if we combine that with smart training, quality over quantity then you can achieve that main goal of running sub 3 at London […]

Training Plan 1

Welcome to the Team. I really hope you find working with a coach to add to the enjoyment you get from running. I’ve tried to take on all your feedback and create a training plan which works best around your availability. So the weekends will be key, and parkrun is an integral part of the […]

Training Plan 1

Welcome to the Team. Really pleased you decided to sign up. Honestly running has had such a positive influence on my life. Getting fitter and faster has been a really enjoyable journey over the past 6 years or so, but now the coaching has brought me even more joy. Hopefully you get to experience some […]

Training Plan 6

Training Plan number 6? How good is this and you should be really pleased with your consistency. Great to be at a stage where you can do 2 hours of running if you so choose. That’s a big step from where we initially started. Just keep being consistent. I know your not chasing PBs, but […]

Training Plan 1

Welcome to the Team. For each plan I post an assessment like this. It’s just a good way to track progress but also refer back to if you want to re-read what I have written. The first 14 weeks are building a foundation so we can then really kick on with the marathon block, which […]

Plan 7

I think I’m happy with this one. I did some juggling, some reshuffling, a bit of faffing and what we are left with is something very consistent from one week to the next. 3 runs, efforts that suit you (not hills), longs runs (but not too many), ASPT, Bimbles, parkruns, swims and spins. Perhaps the […]

Training Plan 5

Welcome back. I’m delighted you are rejoining. I think we should take a moment to celebrate what you achieved the first time round. Improving across all distances, building up to the half marathon, winning a Merit Award (if my memory serves me correct). Consistency is the key word. And whilst life might sometimes prevent us […]

Training Plan 2

Welcome back!! As an accountant I hope you like my precise approach to creating the plans now. Each week you have a Target training points score to hit. Each session has a pts rating based on difficulty. The harder the session, the more points. The idea being your training is consistent and progressive from an […]

Training Plan 6

Nice! Training plan 6. That in it’s own right is a great achievement. I’m so pleased you are keen to stay on the Team as I believe you’ve yet to see the rewards in terms of race times that your training has warranted, and that has just been down to bad luck. I’ve seen in […]

Training Plan 7

I like this plan. A lot. It has that routine which works so well and brings that consistency on a week to week basis. We stick with what’s worked in the past. Tuesday intervals, Wednesday easy run, Saturday parkrun (of sorts), Sunday long run. There’s is the option to always do one of the Saturday […]

Training Plan 11

Training Plan 11? That’s amazing and thank you so much for your continued support. Hopefully we can get you back to running your best again after the recent issues. Whilst it was scary, it’s somewhat reassuring to know there was a reason for your dip in form, and fingers crossed you now have the solutions. […]

Training Plan 2

I really like this. So this plan is 16 weeks long, then a week off, will give you 20 weeks to build for Manchester. The main focus in this plan is to run a quick half marathon at the end. Then when you start marathon training your sub 3 pace should feel much more comfortable […]

Training Plan 1

Welcome to the Team. I only just realised your initials are PB!!! It was meant to be. I really think if you stick with me, you can make some huge strides in your running. It can take time, so be patient. With so many races lined up, this first training plan is about being consistent […]

Training Plan 8

Welcome back!! As discussed we’ll keep it light for now and at any point the plan can be changed to suit you, with Sue the priority. So it will be less than before in terms of the training but it’s only a 12 week plan and takes us up to the Beachy Head Half, which […]

Training Plan 2

Obviously disappointed Bogota Half didn’t happen but that 1st block has set you up for bigger and better things. Bromley parkrun showcased the improvement in your running and suggests to me a target time of 3:15 is fairly conservative. But I appreciate the altitude plays a part, so anywhere between 3:15-3:20 in training, in terms […]

Training Plan 1

Welcome to the Team. I couldn’t think of a more positive person that I would like to work with, so I am very excited. Well done on your recent training by the way. You’ve been doing some good stuff in the past month or so and it’s a case of building on that as we […]

Training Plan 2

Delighted that you want to stay on and hopefully you’ll continue to find the plan helpful. I feel like now I have a better understanding of what works for you in terms of when you run. Sometimes I feel like I need to be extra creative, but often the best plans are the simplest ones, […]

Training Plan 11

The return to running training plan! I think the most important thing here is to not be hard on yourself. Even when you are achieving stuff at the moment, like a full 5k, which was much better than 2 weeks earlier you are being harsh on yourself. Imagine if I said those things to you. […]

Training Plan 3

We go again. And I’m delighted you want to stay on the team. I know I promote PBs, but that’s purely because it looks good for business. For me as a coach it’s far more important that my runners are enjoying your plans. I’d much rather you enjoy it being part of the Team than […]

Training Plan 4

We go again! Obviously the last training plan had some disruptions but often that’s the best time to have that accountability. Yes you missed a few runs, but you’ve stuck with it and now it feels like we are back on a track. I’ve not changed much here. 3 runs including, intervals, Bimble and then […]

Training Plan 1

Let’s talk training points again. My favourite subject at the moment. God I’m boring. So in the last 8-10 weeks you’ve been averaging 27 training points per week. How do we get fitter? We accumulate more training points. Simple. Week 1 of this plan? 42 training points. Week 12 of this plan, 66 training points. […]

Training Plan 5

This next plan is kind of designed to maintain what you’ve built up. We don’t want to ease back, we just want to stay consistent. I still think there are some improvements to make working at this level, but equally, I’m optimistic the workload is manageable and should therefore be enjoyable. Training points wise. 125 […]

Training Plan 1

Having looked at your recent training there were two things which stood out. You are running really well already and that’s great news for the goal at HHM. You are doing all the right things, just not often enough.   Consistency is the most important thing when it comes to fitness. So if we can […]

Training Plan 5

Welcome back!! So this is a 12 week plan. Somewhat short. But I think it’s just a case of getting you back into good routines. I really believe my training plans have improved significantly since we started working together and this one feels like it’s set at the right level, and has a good blend […]

Training Plan 1

Welcome to the Team Victoria. Very excited to have you on board. Looking at your recent training and the times you are running I think your potential for improvement is huge. I notice from your Strava you favour the trails and there is a whole new World out there of Ultra running these days if […]

Training Plan 5

I’ve got a lot of admiration for you. It must be tough at times when others are making quick progress but your opportunities are limited due to lack of availability. But the fact you’ve stuck with it, completed 4 training plans and are now seeing the benefits makes me very happy. This next plan takes […]

Training Plan 8

When you look at your Strava profile on the desktop it has that blue bar chart showing you you’re weekly mileage. I love that blue bar chart. One glance tells me how consistent runners are with their training. Looking back at July – October last year you were very consistent. That was when you were […]

Training Plan 1

Welcome to the Team. Firstly congratulations on what you have achieved so far. To go from beginner to half marathon is a big step up, so you should be very proud of this. I know you put your mental score down as 2. But I think you’re being hard in yourself here. Getting started in […]

Training Plan 2

To be honest most of the hard work has been done. All we need to do is take that and mould it more into the 10k and half marathon pace. This plan follows the same fundamentals which has delivered excellent results for the rest of the team. 2 sessions per week, complimented with the easy […]

Training Plan 9

Training plan number 9. Nine. That’s impressive. One short of double figures. Who’d have thought this when we met in the Bo Peep that morning post parkrun. I’d like to take this opportunity to thank you again for your support but also your commitment to the training. Not everyone I work with does what I […]

Training Plan 1

Delighted to have you onboard. I think I’ve said a few times when we’ve chatted, you are doing a lot of the right runs. In fact I was surprised you weren’t improving given how often you were attending track, the long runs and racing. But looking back at your recent training did explain a lot. […]

Training Plan 1

Very excited to have you on the team as you are a very graceful runner. If you’re able to clock 22 minutes for 5k on a few runs per week then I think you have the potential to improve beyond that. I have stuck to 3 runs per week for this plan. If you want […]

Training Plan 2

Las Palmas here we come. Well when I say we, I mean you and Andy of course. But it’s exciting right? It’s so nice for me to work with runners from outside of my area. Learning about new races, different routes. It’s great. Thank you for your continued support. So this plan? Number 2. In […]

Training Plan 1

So to create my plans I use what I call Training Points. CLICK HERE for more details. It’s just training load reworded. It ensures your training is consistent and progressive. In your last 10 weeks leading up to London you averaged 130 Training Points, and this plan drops to 120. But that is to be […]

Training Plan 5

I feel like you have a really settled routine and your consistency has been excellent. S&C Monday’s & Wednesday’s. Efforts Tuesday morning, Bimble on Thursday, parkrun and/or long run at the weekend. When something ain’t broke, you know the rest…. But equally with my coaches hat on I still want to try and make your […]

Training Plan 4

Some times I will create a training plan and it just feels like a work of art. That might sound a bit arrogant, it’s not meant to be. It’s just like everything comes together really nicely. We’ve got that main goal of Manchester at the end, which should provide a perfect opportunity to bank yourself […]

Training Plan 5

What would bring me the most satisfaction at the conclusion of this training plan? For you to complete the Ultra and leave feedback telling me it was enjoyable and it didn’t hurt (much). So that’s very much how I have created this training plan, keeping things in moderation, as I want you to have that […]

Training Plan 3

You’ve definitely achieved quite a bit already this year, especially given your busy job and family life. That’s where it’s important to remember how impressive it is, what you are doing with your fitness and not compare yourself to those who have way more free time to you. Hastings Half is the end game here. […]

Training Plan 6

I can’t wait for Chester. It’s so call we are all doing the same race. I can see it now. Enjoying a post run lunch together with our medals on full display. All we need to do now is train for it. The key for you is fuelling. I know it’s a big issue, but […]

Training Plan 6

I love this training plan!! It’s great fun for me trying to bring all the pieces together and create a well rounded training routine that prepares you for the challenges ahead. Namely the 50K and the Big Half. What installs me with a lot of confidence in terms of the Ultra is that I had […]

Training Plan 5

Training Plan 5? Holy smoke, where did that time go? But it also emphasises just how well you’ve done to stick with it. Honestly it makes me so happy that to see you representing the Green & Black club colours on race day 💚🖤 It’s more of the same to be honest. I have been […]

Training Plan 1

A fundamental part of my coaching is to help improve your confidence. To change your perception of yourself as a runner. It’s a very common problem among runners, especially I’ve found females I’ve worked with. I’ll be honest with you at all times. So I’m not sugar coating this when I say you are a […]

Training Plan 7

Sub 3!! I’m writing this less than 30 minutes after Kieran Brooks clocked 2:57 at Stockholm, which is a nice confidence boost for me as a coach. 11 minute marathon PB for him, and in warm conditions. The long run does become the key run in this new plan, although you don’t necessarily have to […]

Training Plan 1

So pleased you have decided to join the Team. You’re one of those people in life that lifts those around them, so the idea of having you involved, not only as one of my runners, but supporting the others on the team, is great. That’s something I am trying to create. So whilst ultimately the […]

Training Plan 5

I like this plan. A lot. Now I’m aware it’s likely we will need to continue to be flexible, but that’s fine. I’ve not put in any group sessions as such, but if you are available to attend any we can simply tweak the schedule. But we’ll do that on a week to week basis. […]

Training Plan 2

Welcome back. Buzzing to have you on the Team. You did great. I still have fond memories of you collecting that Merit Trophy at the Awards Night, which was well deserved for your efforts. Did we then push a bit too hard? Possibly. But everything is a learning curve and I feel like I’m a […]

Training Plan 1

Thanks for giving me a try. I know there’s so much choice out there these days with Apps, our watches, generic plans and running coaches. But I just want to say I give a shit! Possibly too much sometimes when my runners haven’t achieved their goals, but recently it’s been the quicker runners on my […]

Training Plan 2

Coaching certainly has it’s high and it’s lows. I know the heat was the main factor in Brighton but I still felt like I had let you down. So to come up with Plan B, for you to smash your goal and to see that emotional on the finish line was a brilliant moment for […]

Training Plan 6

Tricky one for me. I obviously want to keep you running well, because you are running well, but obviously we need to be careful of the knee and other issues. 800 feels like the right level in terms of training load. It’s less than before but still enough to keep you in good shape. I […]

Training Plan 3

Firstly, congrats on the London Marathon. At your age and with the knee issue in the build up, not to mention the heat, that is a fantastic time. I think we can build on what you’ve achieved so far and I see real potential in you. You can almost be as good as you want […]

Training Plan 6

Welcome back Sue!! Right. This plan. At first glance it might look overwhelming. But it’s not. Basically it’s been created to give us maximum flexibility as I know, especially with your dissertation due we might need to move things around. So rather than me spend too long being precise with which sessions to put where, […]

Training Plan 3

Congratulations on London. A 35 minute PB is madness!! Such a brilliant performance and in tough conditions too. I feel like the determination is still there to keep improving and with that in mind the training load is a tad higher than the previous plan. It also keeps in your routine which has been working […]

Training Plan 3

The training load is very similar to the last plan, but then we’ve obviously reduced the long runs a touch, so there’s a bit more quality in this one. Hopefully that will get you running well across all distances and also set you up nicely for the next block and Sevilla Marathon. There’s a nice […]

Training Plan 3

It’s normal if motivation feels a little low right now. So in the first few weeks we don’t need to push too hard in the sessions. Just keep it consistent, especially the easy runs, slow them right down. We’re in a nice time of the year where the weather is so much better and hopefully […]

Training Plan 1

I’m so pleased you’ve reached out to me. For a number of reasons. Firstly because I think I can really help you get back to your best. It might take time, but with a smart training plan, accountability and that motivation, I think your best times can still be ahead of you. I have the […]

Training Plan 1

Welcome to the Team Andy. Firstly, well done with everything you have achieved so far. Looking back at recent results I was very impressed. Blyth 10K in particular really leaps off the page and suggests to me what great potential you have to improve. It does also raise the question, is sub 5 a little […]

Training Plan 1

Welcome to the Team. Great to have you on board Kevin. I’m hoping you will enjoy the changes to your training which might seem quite drastic at first. With the uncertainty surrounding the October Marathon my suggestion is this 12 week plan which will conclude with a long run of around 25km. We’ll then have […]

Training Plan 1

Welcome to the Team Michelle. Very excited to work with you and I feel like you have a lot of potential to improve and I feel like you have just the right character as well to follow a plan. That determination to get things done, it’s a brilliant quality to have. I also think it’s […]

Training Plan 5

Plan number 5!! Thank you so much for your continued support but also a huge well done to your consistency and improvement. I still feel we have more to come which I think highlights how well we’ve done with the training up until now, in terms of planning, but more importantly, execution. This training plan […]

Training Plan 5

Congratulations on completing the SDW50. It was great to watch some of the runners come through and definitely inspiration to give it a go one day. Jax might take a little bit more convincing first. So we have 12 weeks to the Race to the Stones. I believe if you’re capable of doing 50 miles […]

Training Plan 2

Congratulations on achieving such a great result at London Landmarks. And of course that parkrun PB we ran today. I think despite the foot problems you had, that was a very successful training block. I’m very excited about this next training plan. I’ve taken it right through to Great South Run, which is a long […]

Training Plan 1

I’m excited. Looking back at what you’ve been doing and the times you are still clocking I think there is a real room for improvement. Decent effort there at Sloughbottom by the way which took me by surprise after you said you were living in Bogota. I did Sloughbottom a few months back, hence why […]

Training Plan 6

I’ve created a training plan right through to HHM, which is 26 weeks. To be honest that’s too long. But what it gives scope for is a week off at some point, which I think is important, but you can take that when you please. It’s nice to know that’s in the bank. I’ve put […]

Training Plan 4

So this plan is split into 2 parts. The first 10 weeks a lot of speed work (you don’t need to go crazy) and then the following 16 weeks we start to build up the volume again for the Kent Ultra. I’ll be honest here. I think at times you are your own worst enemy, […]

Training Plan 6

I’ll be honest, I think I enjoy the challenge of creating training plans for those with limited time. People that can run every day it’s easy, you just give them 2-3 easy runs a week to bolster the training load. But when there is only the scope for 3 runs but you still want to […]

Training Plan 1

My first comment, based on your own ratings and your goal, is I believe you’re a much better runner than you are giving yourself credit for. In fact I was a little surprised sub 2 was the goal, and not more ambitious. But I appreciate your availability is limited, not to mention Hastings is a […]

Training Plan 4

Love the goal!! That parkrun PB has stood for way too long. I think that’s definitely achievable this year, especially with the plan I have created. How do we get faster? We train faster. So I’ve made sure a lot of the track sessions you do on Mondays will be short reps so you can […]

Training Plan 2

I’m happy. I feel like you’ve been running really well. I’m delighted you want to keep working with me. That makes me happy. I’m also happy with the plan I have created over the next 12 weeks. So in summary, you could say, I’m happy 😁 10k is the focus and there is the Rye […]

Training Plan 5

I’ve been a little anxious about this plan given your recent issues, and have been putting it off until last, but in the end it wasn’t that bad. I just applied the same logic, working to training load and fitting in the sessions around that. The Kent Ultra is 28 weeks away and I’ve already […]

Training Plan 1

So I’ve created a 12 week plan to build some base fitness. I’ve tried as best as I can to work around your current schedule, so the Thursday social run stays in there, Tuesdays will be an intervals session and I know from your Strava, you and your partner, love parkrun, who doesn’t right? We […]

Training Plan 4

I’m so pleased you reached out again. I looked back at your Bewl race last year. Fantastic running by the way. Average pace of 5:09 per km. On Sunday you averaged 5:02 per km. Now I am aware conditions were better Sunday, the distance was shorter and we missed the climb at the end, but […]

Training Plan 3

What we are doing is working. So we take that and we just progress it slowly. The last training plan had an average weekly training load of around 950. So the logic is we push the training load here to 1000. Pushing it up 50 points, which is the equivalent of 30 mins easy running […]

Training Plan 4

As with any plan I’ve worked backwards from the goal race. That being the Battle 10K. I think 16 weeks is plenty to build for that, so we can have a small interim period where the training load drops and we can look to increase the S&C a little. There’s still plenty of speed work […]

Training Plan 5

So this plan is more about maintenance than progression. Keep the fitness you’ve built up, save the legs for the next marathon block. I’ve kept this one short so your marathon block, depending on which race you decide to enter, will be around 16 weeks. That’s why we can reduce the long run for a […]

Training Plan 3

Here we go. Plan number 3. Stockholm Marathon baby!! That’s exciting. Although I’m going to say some stuff you might not want to hear in this assessment. But everything I say is because I want you to get to that start line feeling strong and fresh. We all have our limit when it comes to […]

Training Plan 10

Double figures in training plans, that’s impressive. I think the last one didn’t go as we hoped, but with more time on your hands, I’m optimistic this has the potential to be the best one yet. It all comes down to one thing really. Consistency. 3 runs per week might not seem a lot. But […]

Training Plan 4

The same applies to what I said to Andy on his assessment. With the uncertainty surrounding the operation it didn’t seem wise to plan too far ahead. So I’ve created a 12 week plan which takes you up until mid/late June. The moment you need to stop, that’s fine, we can put things on hold […]

Training Plan 7

Right. Given the hernia but also the uncertainly with Sue’s operation as well I wanted to keep this plan short. So I’ve stuck to 12 weeks for now. I’ve pencilled in some races, we can change them if need be. But all the familiar ones including the Spring 5K, Rye 10, Hastings 5 Miler, Alan […]

Training Plan 2

So Battle 10K is some 23 weeks away, which in my opinion is just a bit too long for a training plan as it can impact motivation if you feel the race is a long way off. So we have an 11 week plan, followed by a week off, then an additional 12 weeks to […]

Training Plan 2

For me as a coach, enjoyment has to be top of the priority list. And I know I get a few runners on the team who enjoy certain sessions and flourish in those. So this plan sticks to a very similar routine, mainly because it’s working and you’re having fun. So Tuesday intervals, Thursday bimble, […]

Training Plan 7

Plan number 7!! Time flies. I’ve made Bewl 15 the goal race, which means a few long runs in this plan. Nothing more than 150 mins though as I think that should be plenty. Your training load has increased a little from 811 to 839 which should see a progression in your fitness. We’ve gone […]

Training Plan 6

I feel like you’re running close to your best right now and Brighton was evident of that. So we don’t want to change a great deal. I’ve increased your training load ever so slightly from 1060 to 1100. Runs per week has risen slightly too from 3.64 to 3.83. But the longest run in the […]

Training Plan 3

I really like this plan. It’s progressive from the last in that the training load is slightly higher, so naturally you should see the gains in your fitness as a result. Plus I’ve added in a 2nd S&C session which I think will make a big difference. Those doing 2 strength sessions a week have […]

Training Plan 6

So just a 12 week block to set yourself up nicely for Chester. To be honest not a great deal is going to change. I’ve made the training slightly progressive with the weekly load averaging 1050 now, when it was 1010 before. But that’s a natural step up given we are now going to be […]

Training Plan 4

Training Plan 4. Let’s bloody do this. Two 10 milers in the diary as well which is great. We don’t need to change much. Your long run is going to creep up, with the longest hitting 2 hours. A little scary but we don’t go beyond that. The one thing to consider is taking some […]

Training Plan 4

Congrats on your half marathon PB! So pleased for you. It’s been great watching you run and progress in recent months and it feels like we’ve had the right training load. We do need to increase that, but that’s fairly obvious given we are going from a half marathon to a 75k Ultra. But I’ve […]

Training Plan 8

I think we can safely say plan number 7 was a success. A sub 60 min 10k PB at Chichester followed quickly by the longest you have ever ran at the Pier to Pier. Bloody brilliant. I see this next phase as maintaining that fitness and strength you’ve build whilst enjoying a lot of the […]

Training Plan 5

Plan number 5! Av it. That’s great and so pleased you are keen to stay on the team and work with me. Obviously this is a big one. 100k is some serious shit and we only have 22 weeks. It’s important therefore that we try and hit the ground running. I’ve stuck to the routine […]

Training Plan 3

I’ve created a new training plan. I appreciate we’ve not yet done the half marathon, but if we waited until after Palma, then we wouldn’t have enough time to prepare for Run to the Sea. So we almost need to start building towards that already. What changes? Well the training load is increasing, but that’s […]

Training Plan 3

A short plan but even with this small window if things go well I think sub 2 hours is a possibility at Paddock Wood. We’d need things to go smoothly and the weather to be kind but hopefully that can act as motivation. If you get every training run done between now and Paddock Wood, […]

Training Plan 2

16 weeks until London Marathon. Whilst the training to date has had it’s ups and downs, the positive is you’re up to over 2 hours and that gives me the confidence you can do this. The most important run each week is the long run. If London is going to go well there’s no getting […]

Training Plan 2

Welcome back to the Team. I hope you like the small changes. The most recent being the switch to Training Load rather than simply distance when creating plans. Training Load is RPE x Time/Distance. So it factors in how hard you are working for each run, rather than just how far you are running. This […]

Training Plan 2

Welcome back on the Team. A few things have changed. The dashboard may look a little different. Assessment are new. Plans are now created to training load, rather than miles, which I’ve found is far more effective and ensures the training is consistent and progressive. Basically training load takes into account the distance or time […]

Training Plan 1

Welcome onboard. I think it’s been a while since I’ve been this excited about a new member to the team. Partly because of your potential to improve but also I get the feeling your feedback is going to really be an enjoyable read. I had a look back through your training prior to the physio […]

Training Plan 3

I’ll be honest. I’m concerned. 14 weeks to go from the injury to an Ultra is a short space of time. But I’ve created the plan in a way I think it gives you the best chance of completing Bath 50 and Brighton Marathon. To begin with we do need 4 shorter runs per week […]

Training Plan 3

I think you deserve a lot of credit as I appreciate your availability is limited compared to many members on the team. But yet you bring this air of positivity to the team, you always seem to be smiling and I’ve been impressed with your progress. I want to help you keep getting fitter though. […]

Training Plan 7

Number 7? How cool is this. I think my plans are getting better and a switch to Training Load rather than mileage has made the week to week training more consistent and ensures the plans are progressive. CLICK HERE TO READ ABOUT TRAINING LOAD. So your average weekly training load for this plan is 963!! […]

Training Plan 5

So plans are now created to Training Load. What’s this you say? Training Load is RPE x Time or Distance. Before I used to simply create plans using “Total Mileage”. But this new approach provides a much more consistent effort from one week to the next and ensures the training continues to be progressive. CLICK […]

Training Plan 5

Only a short plan at the moment as it takes us up to Brighton Half (11 weeks). I can add on a few extra to extend to HHM if you wanted? I’ve switched from distance to Training Load to create my plans. CLICK HERE TO READ MORE ABOUT TRAINING LOAD. As a numbers man I […]

Training Plan 2

So I’ve kept the runs to 4 per week. I’m now creating plans using Training Load. CLICK HERE FOR MORE INFORMATION. Sometimes we get too caught up in how many miles we are running. When really the key is to train smarter. Training Load = Distance or Time x RPE. You don’t need to know […]

Training Plan 1

Before I do each training plan I create an assessment like this. It’s worked well as it gets saved on the dashboard and the team can then check back and compare their goals and ratings as they continue to make progress. Welcome to the Team (probably should have started with that). So we have 17 […]

Training Plan 5

I understand your frustration. I’m frustrated myself that I haven’t yet been able to help you make those improvements. But as I’ve said in recent weeks I think you are close. What I would say over the next 8 weeks is be patient. We don’t need to be smashing out our goal pace and running […]

Training Plan 3

This is the big one. London baby! So exciting. Not much changes in terms of the routine. Tuesday efforts and Wednesday Horntye runs are a staple of the plan, especially in the early months. The Sunday run is always going to be the big challenge. The time builds up gradually with a 3 hour run […]

Training Plan 1

I get really excited when someone is new to running and new to Hastings. Because I know if you stick with it, what lies await. From my experience it’s happiness. Granted at times the actual running itself can be challenging, but if you throw yourself in, you are going to meet so many amazing people. […]

Training Plan 1

Welcome to Team Orange. It’s so nice for me when I get a client who’s yet to meet most of the team. They are such a great bunch and I hope you get the opportunity to run with us. As mentioned I coach Hastings Runners track on Monday evenings 6:15-7:30pm and then my own Team […]

Training Plan 1

Very excited to have this opportunity to work with you Jack. Firstly congratulations on what you have achieved this year. The Run Streak in particular has been very impressive. Now we want to see if we can train that bit smarter, utilise your time in the gym more efficiently and help you achieve those goals. […]

Training Plan 2

Welcome back. So excited to have this opportunity to work with you again and see what is possible. I think this notion of must do “50 miles” is a little out dated and you’re better working to Training Load. Too many junk miles is going to achieve very little. CLICK HERE TO READ MORE ABOUT […]

Training Plan 4

Welcome back. Great to have you back on the team. Well done on your recent training. That’s a good starting point. To be honest it’s a case of just taking that forward and progressing, especially with the long runs. The challenge for me was the amount of races in there. Races do demand more on […]

Training Plan 4

Welcome back. Really pleased to have you back on the Team. So I know the goal is a half marathon PB, but I think it’s important not to put too much emphasis on that. Instead use that as the motivation to keep training. What’s important to me is to get that spark back. Start enjoying […]

Training Plan 5

Possibly the hardest plan I’ve had to create so far. But I’m still delighted with the outcome. The challenges for me were the stipulations on which days you run. Also I wanted to ensure you had plenty of parkruns in there as I know you enjoy these. I also wanted to try and pair you […]

Training Plan 5

So I’ve made a switch from mileage to training load to create the plan. CLICK HERE TO READ MORE!! Why change when it’s clearly working you might ask? Because I think these plans are even better and result in more consistent training from one week to the next and also ensure the training is progressive, […]

Training Plan 9

Plan Number 9. Wow. Thank you for your continued support. Obviously the more plans we do the smaller the room for improvement. But I think you continue to show that improvement is still possible. I like the work we’ve done recently on your form and I will continue to monitor that when the opportunity presents […]

Training Plan 4

When I finished this plan it was honestly my favourite one yet. The switch from miles to Training Load to determine progression is a game changer for me. CLICK HERE TO READ MORE! I feel like the last plan was a step up and quite demanding at times so I didn’t want to increase the […]

Training Plan 3

So I’ve switched to using Training Load to create plans. CLICK HERE TO READ MORE ABOUT TRAINING LOAD!! I’m really excited about this improvement and think the current crop of plans I’ve created are the best so far. Including yours. The idea being to allocate different sessions to ensure the training load remains both consistent […]

Training Plan 3

Looking back at the previous plan (before the mini Autumn plan) you certainly smashed those goals with new PBs over 5k and 10k. Now attention turns to what was the long term goal, a new half marathon personal best. I’ve changed the way I create training plans and I’m delighted with the result. I really […]

Training Plan 3

Firstly congratulations for the gains you have made during the most recent plan. It’s inspiring stuff. With the operation to come in the Spring I haven’t made this much more challenging than before but have still increased the training load slightly from the previous plan. CLICK HERE TO READ MORE ABOUT TRAINING LOAD. It would […]

Training Plan 6

Training Load. You don’t need to know a great deal about it. CLICK HERE TO READ MORE ABOUT IT. I’ve obviously tried to be consistent in maintaining Tuesday track sessions and Thursday evening bimbles. I’ve also included as many parkruns as possible. To run a good half marathon the key will be the long run […]

Training Plan 3

Delighted that you have chosen to continue as I really feel like good things are starting to happen. Track on a Monday being one of those and it’s great to see you putting in the hard work and having the support of others around you. I’m really pleased you took the step to join Hastings […]

Training Plan 4

Here we go. Plan number 4. Thank you for your continued support and I’m delighted you have decided to stay on the team. I know there were setbacks during the last plan but they were out of your control and I still feel like you achieved quite a lot. We don’t need to change much […]

Training Plan 5

Plan number 5? This is cool right? So pleased you have decided to stay on and I’m really happy with the plan I have created. I’ve made a few tweaks to how I build training plans and they are now based on training load, rather than mileage. Each session has a “Training Load” depending on […]

Training Plan 1

Very excited to welcome you onto the Team. I’m very much an advocate of that approach and once you get to know some of the other runners and how amazing they are I think you will be even more inspired. It was interesting for me that you said your weaknesses were your speed and strength. […]

Training Plan 7

With each additional training plan the potential for improvement becomes smaller and we need to work harder for those gains. But then that’s the benefit of changing the goals. With Pier to Pier now the priority, you might find your speed across 5k & 10k stays the same during this block, but your ability to […]

Training Plan 3

Very excited here. When I look back at the previous plan and compare it with this, I see a lot more variety here. More threshold and tempo based work to bring that speed back. As the plan progresses that will be reduced as the focus will be more on half marathon work. I’m also keen […]

Training Plan 2

These are new since we last worked together and just a good one for me to pencil my thoughts and save it on the platform rather than it get lost on WhatsApp. Firstly thank you for giving me this opportunity to work with you, it’s very exciting. The plan I have created follows a similar […]

Training Plan 4

I think sometimes it’s important not to try and over analysis things. I’m gutted the last plan didn’t work out and you were unable to complete Beachy Head Marathon this year. But injury is part and parcel of being a runner, and sometimes we just need to accept that. I like the switch up here […]

Training Plan 2

Excited by this plan. It’s pretty epic. I’ve made a switch up from kms to training load when creating my plans. In simple terms every session in my library has a training load score which is based on (Time or Distance) x RPE. I think it’s easy to look at someone’s weekly mileage and assume […]

Training Plan 4

This plan is big. But it matches your ambition which I love. To be honest the only person working harder in terms of training load will be Kieran, and he doesn’t have kids to worry about. 4 runs per week is enough in my book, if we focus on quality over quantity. With 2 S&C […]

Training Plan 4

So the goal race is SDW50 at on the 13th April. Other key races are Hastings Half Marathon and I’ve put in the Pier to Pier as that compliments the training nicely. I also wonder if you might like to do any Cross Country races as they would play to your strength. The dates for […]

Training Plan 2

Given one of your first goals was the run comfortable for 10K I think we’ve achieved an awful lot in that first plan, way beyond that goal. I’ve been really impressed with your progress and am very excited about what you can achieve in this 2nd plan. If you were to ask me, do you […]

Training Plan 2

Firstly, congratulations on a very successful training plan. You smashed it and achieved what we set out to do. Plus you ran the Rye Ancient Trails as well. I’ve set Brighton Half as your goal race but would like to help you improve your 5k time first, doing so over the next 6-8 weeks before […]

Training Plan 1

I do this now before most training plans just for me to leave some notes that you can come back to, but also that opportunity for you as the runner to have some self reflection as to what stage you are at. It’s good to break down each category so we can work on your […]

Training Plan 1

The plan as it is presented right now should be overlooked a tad. I say this because I think in your situation we need to be as flexible as possible. What we have in any given week is 6 opportunities to exercise and improve your fitness. ASPT Class or Hastings Runners Track – Monday Evening […]

Training Plan 3

I think patience is key to begin with. I’ve created a 12 week plan which takes us into the new year and primarily focuses on getting your 5k and 10k times back down. But it will also lay down the foundations for both the Brighton Half and then again the marathon in April. I’ve tried […]

Training Plan 4

Going from a Marathon plan to a 5K PB plan is quite a switch up but hopefully that provides you with some nice variation in your training. 25:30 is your current parkrun PB which is 8:12 per mile. But given Hastings often comes up short, if you run 8:12 per mile you should comfortable hit […]

Training Plan 1

So much respect for your ambitions, not just London Marathon but to join the Marines. I wish you every success on this journey. Running is a good metaphor for life. You put in the work, you get the results. No excuses. The majority of the runners I work with are great. They just get on […]

Training Plan 4

I feel like the last plan went well. We got that 5K PB (according to Strava) and towards the end of that training plan you were consistently running good times at parkrun. So really it’s a case of more of the same. Obviously the knee is an issue from what you said. If we need […]

Training Plan 1

I like this plan. A lot. It has a clear goal and a real sense of consistency from one week to the next. I also think it’s achievable in the sense, hopefully you won’t feel like you’re working super hard, but equally you’ll see those gains in your running. If anything there is a little […]

Training Plan 5

So this is a plan which takes us through to the end of the year (16 weeks) and has more of a speed element to it, with far more effort sessions and 5k & 10k races in than previously. You’ve done bloody brilliant of late and that Barry Richards time was fantastic. Let’s just pause […]

Training Plan 7

What a brilliant year you’ve had. PBs at every distance. This latest plan is only 9 weeks but takes us through to the Winter 5K. It’s a case of maintaining the fitness you’ve built up this year and racing well in those events. The one thing that has really been missing is the S&C. I’ve […]

Training Plan 2

So the plan itself runs through to the end of the year but the main focus short term is Great South. The target being 90 minutes. Ambitious, but equally exciting and achievable. The goal is there to keep you motivated in training. If training goes well and your fitness improves, but you don’t quite hit […]

Training Plan 1

Goals don’t get any more epic than London Marathon. I helped several runners complete their first ever marathon at London this year. It was a challenge at times, but that’s what makes it exciting. I think based on the information you’ve given me to date you are well placed to certainly achieve this fantastic goal. […]

Training Plan 2

I’ve included Rye to Hastings as I think that would be a good race to do. The big challenge will be slowly adding time onto the Sunday long run but that won’t happen until week 4 anyway and it will only be 10-15 mins every 4 weeks or so. The hope being that come the […]

Training Plan 2

I don’t feel like we need to change much. You’ve done great and I appreciate that for yourself with two young children and a full time job, the availability and flexibility that a lot of the team have, just isn’t there. So it’s a case of making the best use of those slots where you […]

Training Plan 4

I’ve taken the training right up to the end of the year. The mileage seems to be a little bigger, averaging around the 45km mark, the biggest week is 55 but that’s towards the end of the plan. With the 10ks quite squashed together I’ve kept those weeks lighter in terms of volume and hopefully […]

Training Plan 1

One of your comments which stood out the most in your reply was “…..if I even run correctly??”. I think this is something we address straight away. I’m very much an advocate of encouraging good running form. That said I don’t look to make immediate changes as that can cause additional problems. It’s a case […]

Training Plan 4

Your 4th plan. This is great. Loving the longevity. You’ve done amazing to this point. With both the running and the strength work. For me it’s more of the same in terms of volume. I’ve tried to include parkrun every week, the Tuesday efforts and Wednesday easy run. I’ve also sprinkled in some long runs […]

Training Plan 3

What’s changed? Firstly I think you’re a stronger runner than when we started the previous plan. A combination of the strength work and the fitness continuing to improve. I know you achieved that 5K sub 30 goal very early in the last training plan, so you did really well to stay motivated and get the […]

Training Plan 3

This is something I started doing a while back. So rather than message notes via WhatsApp I’ll include them here which is visible from the dashboard if you ever want to refer back to them. The ratings are something you can edit if you feel they are incorrect at the moment. You are probably in […]

Training Plan 7

I feel like outside influences have knocked your running confidence of late but you only need to look at the gym work you’re doing now to appreciate how strong you are. I still think there is a lot we can improve on and possibly get you moving more efficiently from a technical point of view. […]

Training Plan 3

Really pleased you are keen to stay on. I know it’s been a bit of a struggle of late with illness and the holiday proving a distraction but hopefully we can get back into a more consistent routine with your running and get back to your best. Mark is the best example of what consistency […]

Training Plan 3

There’s not a lot for me to say here other than keep doing what you are doing. You smashed the last plan. You’re a ultra runner now. How cool is that. The Beachy Head Marathon is still a brilliant goal to have and should act as really good motivation. This plan offers some good variety […]

Training Plan 6

Who’d have thought when we first say down in Bo Peep all those months ago, that we’d reach this point. It just goes to show what can be achieved if you stick with it. Super proud of your achievements, it’s been a pleasure working with you and I know the rest of the Team love […]

Training Plan 5

This blasted 5K parkrun PB. It’s bugging me too, but I’m confident this latest plan is the best one I have created for you. What’s different? Speed sessions every week rather than once a fortnight, the 2nd set of strides per week. Looking back at your previous assessment your Flexibility score was 20%. Have we […]

Training Plan 4

Just a heads up your 4 races all fall on the wrong shift pattern 🙄 in terms of the planning. Might just be worth double checking that, but creates an issue with the Monday track sessions, the day after a race, you’d end up with no track session for 8 weeks. What I’ve done on […]

Training Plan 1

Very excited to start working with you. I think Sunday proved you have great potential and also the determination to be very good at this running nonsense 😂 A hilly 5 miler off the back of 2 training runs per week is very impressive. You’re surrounded by a great group of people all striving to […]

Training Plan 4

This is a thing of beauty. It’s ambitious. But I think it ties in with your determination to keep improving and push yourself that little bit harder. 5 runs per week, most weeks, which is why I’ll drop the S&C to 1 session. We can always add in a 2nd one again over the winter […]

Training Plan 1

Welcome to the Team. Firstly, kudos for running a time like 27:30 for 5k and then the next day running 60 mins with the gang. That’s a sign your aerobic base (endurance) is good and you’re starting off at a decent level. I’m really sorry to hear about the long covid symptoms. It’s not something […]

Training Plan 2

So glad to have you back. Sorry for all the shit you’ve had to go through but let’s start from here. Feedback will be crucial and being honest and listening to the body, letting me know how you feel should help us adapt the plan going forward. The priority has to be enjoyment and staying […]

Training Plan 1

Absolutely buzzing to get this plan underway and super excited to work with you. Having the chance to work alongside runners like yourself and Stephen Gates is great for a new coach like me. I’m proud of the work I’ve done with Steve to date, but the most satisfying thing for me, is that he’s […]

Training Plan 2

So the reason I got into coaching in the first place was to try and help people enjoy running as much as I do. I realised how important it can be for both physical and mental health. So my hope with yourself is that you will be running for the next 10-20 years. It doesn’t […]

Training Plan 6

I like this goal for you right now. Getting out on the trails at this time of year will be great for the mindset. Yes it’s a short space of time but I think it’s possible as long as we don’t focus on pace. I like the idea of working to distance on this occasion. […]

Tina Fitzgerald – Training Plan 1

Welcome to the Team. Firstly congratulations on everything you’ve achieved in recent years. Running a marathon is a huge achievement and you should be so proud. My goal is now is to hopefully give you that direction you need, make your running enjoyable, help you achieve your half marathon PB and also improve you confidence […]

Philippa Windsor – Training Plan 1

I think first and foremost we want to change your mindset. You are a strong runner. Did you know the average 5k time for FV40 is over 38 minutes. I just stumbled on your 28 minute parkrun. I realise that was a few years back but it’s a sign of your potential and showcases the […]

Training Plan 1

Firstly congratulations on everything you have already achieved with your running this year. You’ve done amazing and should be so proud of yourself. There really isn’t a magic sauce when it comes to running and training. Consistency week in week out is the key. Doing the Tuesday efforts, keeping your easy runs easy and then […]

Training Plan 4 – Fleur Record Smith

Welcome back. Hopefully confidence is still quite high now that you are a marathon runner. BOSH 👊🍊 I really enjoyed compiling this plan as there are so many different elements to it. I was quite overwhelmed at first given the list of races rather than one goal event, but I think it offers some nice […]

Training Plan 2 – Joe Moore

As I said on the run I’m really determined to get the best out of you as I know the potential is there. If you do the sessions, the rewards will follow, of that I am sure. To be honest most of the time you don’t even need to work that hard. You just need […]

Training Plan 1

Buzzing to have you on the Team, albeit I appreciate you are training for an ultra will make it somewhat of an individual pursuit, but hopefully you’ll be able to join in some sessions later in the plan and feel like you have the support of the others. Obviously I don’t know you that well […]

Training Plan 1

Welcome to the Team Sam. I’m very excited to start working with you and congratulations on your recent 5k times. I remember when we were running quite close together, now I’m lucky if I can make you out in the distance. What this plan will offer is much more variety in your training. So rather […]

Training Plan 3

I think 6 sessions per week should be the cap. It’s then a case of how we utilise those 6 sessions per week. Some weeks can be 4 runs, and 2 S&C sessions (ASPT included). Other weeks you might want to get out on the bike and only run 3 times. Or other weeks you […]

Training Plan 4

Welcome back!! It’s been too long. But what a bloody achievement. You are now part of the marathon club. Amazing. Now it’s time to rebuild and get that fitness back to where you want it. There’s no reason why you can’t still achieve personal bests. I feel at the moment you’ve got all basis covered. […]

Training Plan 1

Welcome to the Team 🍊 Klare. From the info you’ve provided I just believe first and foremost we want to get you running consistently 3 times a week. Get that mojo back and once the fitness starts to return then we can look to introduce some more challenging sessions. At the moment I’m happy with […]

Training Plan 1

The ratings are really important. The three areas you scored yourself lowly in the areas that we need to pay more attention to as we get older. In our 30s and early 40s we can probably get away with just running more miles. But the older we get the more important strength, flexibility and recovery […]

Training Plan 1

So my main goals with any runner joining the team is to keep you injury free and enjoying your running. Combine those two elements with a well structured training plan and I believe success with follow. Obviously success comes in different disguises but in your case, running strong and trying to match last years times […]

Training Plan 1

Welcome to the Team. I think you’re going to love it and hopefully make the gains you are seeking. First and foremost we just need to pinpoint any weaknesses you feel you may have so we don’t neglect them. If you give yourself a rating in each field above I can then look to use […]

Training Plan 3

I really felt like in the weeks leading up to HHM you were close to your best. You were smashing those half marathon training sessions and running really strong. I think the last few weeks with the break and holiday would have set you back a little, but I think come the middle of this […]

Training Plan 6

Training Plan 3

What’s different? In terms of the running, not a great deal. As the plan progresses the interval sessions will become more focused towards marathon pace, but for now we will stick with the speed work as that’s going well. Looking at the ratings we can certainly improve strength and flexibility. How do we do this? […]

Training Plan 1

First and foremost I think it’s important to celebrate what a strong runner you are. That’s evident in some of your race performances in recent years and something to take confidence from. Now it’s just a case of taking that talent and potential, training smart and seeing where it can take you. We also want […]

Training Plan 1

I’m very excited. What I’ve done is keep in the sessions you enjoy. That’s Wednesday evening and parkrun. Every single week. These seem important to you and I don’t want to take that away. But what we can do is add some variety to parkrun so you’ve not running fast all the time. I’ve put […]

Training Plan 2

Consistency!!! The potential with you is scary and equally has been so excited. But I just need you to reign it in a little. Trust the process. You’ve proved what you can achieve at HHM. We just need to keep you injury free for a 12-16 week block and your times are going to tumble. […]

Training Plan 2

Training Plan 3

Love the goal. I’m really excited about trying to help you achieve this and looking at your results of late I think it’s realistic. For me it’s a case of focusing on running at just under that goal pace once a week. So if we can get you comfortable running 10 min milling on a […]

Training Plan 2

So I’ve added in an extra run every fortnight, but now you’ll only be long running once every 2 weeks. So the two kind of counter balance each other. I think given your unpredictable availability creating any plan from the offset is more of a guide and then it’s just a case of working around […]

Training Plan 3

Let’s get that 5k PB. I’ve actually reduced your training from 8 runs per fortnight to 7. But I think to be honest given the odd missed run previously I think it’s probably very similar in terms of volume. What I’ve done is add more quality and we’ll keep better track of the pace you […]

Training Plan 3

I’ve created a 15 week plan concluding with two decent races. The Romney Marsh 10k which is dead flat and the Handicap 5K. So hopefully at that point you’ll be able to peak at both distances. I know how hard you work so striking the right balance is key and finding the best times to […]

Training Plan 2

Race to the Stones 50k. That’s a pretty cool goal to have! Very exciting. As with a marathon it’s just about getting miles in the legs. Not much in the way of thrills, just time on feet. As the plan progresses we need to add more miles. There’s no hiding place. Getting your fuelling and […]

Training Plan 2

I’ve kept the weekly efforts and long run in the plan. That’s what have helped you reach the level you have, so I don’t want to see any regression in terms of endurance. The 10 miles can always be done at an easy pace (except of course when there are hills involved). The main additional […]

Training Plan 1

Just waiting for you to fill out the ratings and goals and then I will update this and post a link to the plan.

Training Plan 3

The main difference this time round is we utilise that Thursday evening slightly differently with some 10k focused sessions. What this will mean is that you will need to take some parkrun easy! I can’t underestimate the importance of this and will continue to beat that drum when the time comes. If you run too […]

Training Plan 2

Possibly the biggest plan I’ve ever created but the reason for that is just the diary. If we split it into 2 I feel like it doesn’t give us enough time to get that important mileage in to be ready for the Ultra. But there’s a lot of good stuff in there to help you […]

Training Plan 4

22 week plan! This is epic. I’m loving this and really hoping it goes smoothly. The focus is London 10K in July and the Big Half in September. That’s why they’ll be plenty of tempo sessions in there to get used to running at your goal pace. The pace you need to hit to achieve […]

Training Plan 5

Firstly, congratulations on the last training plan, what a roaring success with those 2 half marathons. We can maintain that endurance with biweekly long runs and look to focus a bit more on the speed work to improve your 5 and 10k times. Let me know which distance you would like to focus on first.

Training Plan 3

What makes me happy is that you are enjoying your running. I think we have an opportunity we could try and improve your pace by working on your cadence a bit. But ultimately I want you to keep enjoying yourself and hopefully run some strong races across the spring and summer. Have a think about […]

Training Plan 2

The first part of this journey is a 16 week plan, starting as of Monday. The goal is to focus on getting you lighter and hence why I’ve not focused specifically on any time and this will allow more variation in the training. Once we get you to that goal weight, then we can really […]

Training Plan 3

Training Plan 5

So based on your ratings, flexibility and speed are the two key elements we need to focus on. To do this I recommended a 10-15 minute stretching routine daily. No I appreciate from my experience that’s unlikely, but if you end up doing it 4-5 times a week that will help you make some big […]

Training Plan 2

Looking at your self assessment there is plenty of room for improvement. I think you are way too self critical though so some of those scores might be a little low, but that’s exciting that you can get quicker. The training will help with the speed as that will be more of a focus now […]

Training Plan 6

You’ve done amazing in the early part of this year. From not having the belief you could run anything more than 10k, you’ve now completed 2 half marathons, in great times as well. Let that sink in for a moment and be super proud of yourself. I think going forward it would be good to […]

Training Plan 15

I feel like my nutrition is very good and there isn’t much more I could do in this area to become a better runner! I could go to bed earlier and have a more consistent sleep pattern. But overall I feel like I get enough rest. My flexibility is getting better but it’s definitely an […]