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. […]
