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 […]
