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Plan 2 – Week 11

I’ve tweaked it slightly to remove a session to give you 2 days rest before Sunday. But listen to the body and we could shorter Thursday too if need be. You’re in great shape though and that sub 90 is on the cards, conditions permitting. So nail down that pace early on and dig deep […]

Plan 2 – Week 7

If you do ASPT you can wipe out the 3 S&C sessions on the schedule. Also 4 runs this week, but 3 of them are all easy pace, and Tuesday is lighter than normal too. So if anything it’s quite a gentle week, albeit it looks hectic. Any problems let me know.

Plan 4 – Week A

A couple of lighter weeks before we dive into the Marathon block proper. I’m not too worried if you missed a little bit this week. It’s more about maintaining fitness in these 2 weeks. parkrun will be pacers day so a chance to tuck in with the 20 min pacer, I hope to be there. […]

Plan 1 – Week 4

Two good sessions this week, the Ramp Up is always a favourite when I coach that in a group. A chance to really push the pace as the reps get shorter. Sunday is a decent chance to get some half marathon miles in to a long run. Any issues just shout, the lighter pts total […]

Plan 1 – Week 4

Recovery week, decent timing ahead of the Beachy Head Marathon as well. If you could do one of the weekend sessions during the week that might help ensure the legs are a little fresher next week, but it’s not essential. Shout if you need to tweak anything.

Plan 5 – Week 7

If you can make either track Monday or the Tuesday evening intervals that would really help this week. Then Wednesday with the club and the Sunday long run. A nice consistent week to keep things moving along nicely. Any issues let me know. You got this Ellie.

Plan 1 – Week 4

You could always do 2 of the S&Cs on the same day to give yourself an extra rest day. If doing Saturdays run at parkrun keep it easy. 26-27 mins. Sunday a group of us from Hastings Runners will be doing a 2 hour long run at 8am if you wanted to join us? Supposed […]

Plan 1 – Week 16

A lot depends on your ambitions Sunday. If this is a key race for you, then recommend we ease back during the week. We could ditch as much as 35 training pts if you want to be super fresh for the 10k. That gives you some flexibility to play with as the week moves on. […]

Plan 2 – Week 27

Relatively light week in the build up to Sunday. Speaking of which I think you’re running at your best right now, so confident should be high. As with any race, pacing will be key. In my opinion, if conditions are good, then we want to be around the 5:50 – 6:00 per km. That should […]

Plan 6 – Week 1

Decent week this. I feel like you’re running well and a quick parkrun seems a good opportunity to take advantage of that, plus it’s pacers week so that may also help with that. Let’s make this is a good one, any problems let me know. Keep up the great work Klare.

Plan 2 – Week 1

If we can get in 2 speed session with an easy moderate long run, I think you’ll see your 5k time continue to improve. The strength session is important too. It doesn’t matter too much when you do the 2nd speed session, but if you can join one of the groups (track or Tuesday) that […]

Plan 1 – Week OFF

This should be your week off, but I understand the importance of fitness and routine for you, so I’ve put 5 sessions in there and think it would be wise if you can stick to this. Then it gives your body and mind that little bit of rest before pursuing the next plan. Speaking of […]

Plan 3 – Week 13

A good week. Tuesday with the gang!! Bimble. Easy parkrun and then the Sunday long run returns and I’ll hopefully be leading. Let’s make this a good one. Keep smiling Lou.

Plan 2 – Week 1

Plan number 2. This is exciting and I’m very interested to see what further progress we can make in this block. Track on Monday, 60 mins with the club on Wednesday and parkrun Saturday. A lot to look forward to.

Plan 9 – Week 17

The conclusion of your 9th training plan. So impressive. Congrats for that. It’s quite light in the build up to Sunday’s big race. Speaking of which I think a pace of between 10:20-10:30 per mile would be a good target and then if you feel strong at the end you can kick on and post […]

Plan 6 – Week 10

I hold my hands up and admit I’ve made a mistake here and the Tuesday evening session is what I gave you last week (sorry). I might tweak it on the night to something a bit more interesting. Pacers day on Saturday, I hope to be there chasing a sub 20. I know the pacer […]

Plan 1 – Week 11

Another exciting week. Tuesday intervals to enjoy, an easy run and then Sunday’s race. You’re running really well right now and perhaps trying to beat your recent time at Hastings would be a good goal to have? You should go there feeling confident. Very best of luck and any problems with the schedule please let […]

Plan 8 – Week 1A

Enjoy your trip first and foremost. You could always move one of the sessions to Friday for when you return. No pressure Sunday either. Just go out and there and enjoy it!!

Plan 6 – Week 9

Decent week. Tuesday AM track perhaps? Could also move the 60 mins to Wednesday if you wanted to run with the group. Same applies to the long run. I’ll likely be leading a 2 hour group on the Sunday, but the only downside to that is it rules out track the next day. Options though.

Plan 5 – Week 14

Another race week. I’m exhausted just thinking about your recent schedule 😂 You’re having a break after this one right? Keep it light in the build up and there is the option to move one of the sessions to Thursday or Friday if you prefer. Best of luck Sunday!! You’re still in top form so […]

Plan 7 – Week 7

Lighter week after the Ultra and if you need extra time to recover, take it, even if that means Thursday is your first session of the week. Listen to the body and take as much time as you need. Hopefully your legs don’t give up on your like mine did 🤦‍♂️

Plan 11 – Week 11

No Monday gym to give you a bit of extra rest after XC and before the Great South. Other than that a good week with intervals and an easy run before Sunday. Any problems let me know.

Plan 1 – Week 15

See how you feel after the 10K and perhaps swap Tuesday & Thursday around if need be. But a light week in the build up to Sunday’s race. A nice break from the S&C.

Plan 2 – Week 26

One key session this week and that is designed with the Great South in mind next week. We want to just tweak that pace slightly from HHM half marathon pace closer towards 10k pace, that you’ll be targeted on a flatter route in Portsmouth. Keep the other runs easy as we want to make this […]

Plan 2 – Week 10

Light week mainly to save the legs for Sunday. Speaking of which I think the main focus should be executing a good race plan, more so than focusing on a specific time. Especially as there are some hills to tackle, notably at the start. So going off in a controlled manner would be wise. I’d […]

Plan 6 – Week 17

Race week. I think at the start of this plan we would have been delighted to reach this stage in the shape you’re in. With The Amble and the Rye Ancient Trails under your belt. I think you’re well prepared here to enjoy Sunday and bank your first Ultra. Really impressed with how you’ve done […]

Plan 8 – Week 10

A good week to look forward to. I’ve ditched an S&C to save the legs a little for Sunday’s 10k. Whilst there are no targets for that one it would be nice to run a strong race.

Plan 1 – Week 23

I know it looks busy but it’s good to stick to the same routine during the main taper week but then just ease back the mins and intensity. So apart from Tuesday all the runs should be super easy. Then in race week we really strip back with just 1 run before the big day.

Plan 2 – Week 10

Is footy on the Tuesday? That’s what I’ve tried to take into account this week. It might be you want Monday off to recover from the half marathon session, see how you feel, could always move that run to Friday. The intensity is fairly low this week as the sessions focus on half marathon and […]

Plan 2 – Week 6

Tweaked the plan after your feedback, thanks for that by the way. Sunday just run at a pace you feel comfortable. In my head somewhere between 55-60 mins would be ideal. Coming off a fast parkrun the day before you don’t really want to push any harder.

Plan 1 – Week 3

The one thing I can never have knowledge of is how you feel within yourself. I say that because we come into this week off the back of the Cardiff Half Marathon. So if the body still feels a bit tired on Tuesday then you might want to take extra rest for example. We can […]

Plan 1 – Week 3

You might want to move your runs along a day if you need the extra recovery from HHM. But otherwise it’s a straightforward week. 2 easy runs with that 10 session to tune you up for Sunday’s race. Speaking of which, again no pressure, so early in our relationship that we don’t want to start […]

Plan 5 – Week 6

There’s unlikely to be any efforts on Tuesday next week (definitely no track), so I’ve put 60 mins easy in if you can make Horntye. Then a parkrun at the weekend which you could swap for a 90 min run Sunday if you prefer?

Plan 1 – Week 3

A 4th run this week but that’s because 3 of the runs are all at easy pace, just to give you that extra recovery from HHM. If the legs are still tired Tuesday then listen to the body and take an extra day of rest. The plan is always flexible and the one thing I […]

Plan 1 – Week 16

Lighter week after the HHM with only 1 session. Given you have the Great South next week it might be wise to run those 1km reps at 10 mile pace. There’s not a great deal of difference, but it’s just a chance to dial into that pace before that event.

Plan 4 – Week 13

No track Monday as those doing the HHM will have their feet up but I’ve still put a session on the schedule. It’s worth getting some speed in the legs if you can ahead of Sunday’s race. Just the 1 S&C as well to save the legs for the seafront 10k.

Plan 1 – Week 15

A couple of beautiful sessions in there this week. The 10k session is one of my favourites. I remember feeling the lactic accumulate in those 400s. Something to look forward to. The Sunday one you could move to Saturday and finish with parkrun. That’s what I’ve done in the past, so that last 3 mile […]

Plan 1 – Week 16

Nice drop off this week to give the legs a bit of a rest between the half marathons. If you wanted a bit more rest you could ditch one of the 60 mins easy. I always like to put a quick parkrun in at the end of a plan because you should be running really […]

Plan 5 – Week 17

Where’s the rest she asks? That’s it!! Well you are running an Ultra on Sunday. Keep it light this week to save the legs for Sunday. Speaking of Sunday, very best of luck. It’s similar elevation to the Amble and only a few miles further. Easy right?

Plan 3 – Week 22

Rest is what the doctor orders this week. I know you’re not a fan of that, but Sunday is going to really push your body and you need to be able to absorb that. So really important to take some extra rest after the Hastings Half so you’re in good shape come the start line […]

Plan 1 – Week 16

Last week of this plan and a really good one. In terms of the week off, I think just give the running shoes a break and stick to your gym stuff. If you do feel you need a bit extra rest then perhaps reduce that slightly too. But we want you chomping at the bit […]

Plan 3 – Week 12

See how you feel this week after the half marathon. It might be wise to rest up Tuesday and I’m not 100% sure there will be a session yet, just depends how everyone feels. You could also rest up Saturday if you want to be fresh for Sunday’s 10k.

Plan 1 – Week 10

Important we just ease back a little after such a big race. If you still feel tired Tuesday then you could move the core workout to Wednesday. So a lighter week but with a chance to have a crack at a quick parkrun.

Plan 1 – Week 4

Very important to take some time to recover from HHM, take even more than 2 days if you need it. If doing intervals (10 x 2) on the treadmill, let me know the pace settings (is it km/h or mph?) then I can offer some guidance as to what to set it to. If we […]

Plan 9 – Week 16

Much lighter week after the HHM and before the Great South. I’ve left Monday free so you can rest up after Sunday. You could switch the weekend around and do 2 hours Sunday with the group if you preferred?

Plan 1 – Week 10

A relatively easy week before Sundays race to give you some recovery from the half marathon on Sunday. Any problems let me know. Keep up the great work Patrick.

Plan 6 – Week 4

Did someone say Recovery Week? Yep. That was me. If you wanted to split the long run into 2 (60 mins & 40 mins) that would be fine. Plus if planning to do track the following week you don’t really want to smash out 100 mins on the Sunday.

Plan 5 – Week 13

Reigning it in again this week to get some extra recovery after HHM and have you fresh for Bedgebury next week. No need to push hard this week.

Plan 2 – Week 16

A nice light schedule ahead of race week. Plenty of runs, but all fairly easy. Good to still get that quality session in, whether it be with the club or the session I’ve set. Keep going Sarah, still a good chance to run a decent half marathon in Las Palma next week. You got this […]

Plan 7 – Week 6

I know this week looks very blank but Sunday is a tough ask so it’s important to make sure the legs are well rested. Very best of luck Sunday. Take your time and just try to enjoy the experience. Time on the watch or clock is irrelevant. You got this Su!

Plan 11 – Week 10

Important to keep things easy this week after the HHM. That’s why I’ve moved the gym sessions back a day. You could take even more rest if it’s needed.

Plan 1 – Week 14

Just two easy runs as we want to recover after Hastings half and hopefully still be fresh to run well in the 10k Sunday. If you need extra recovery you could also move any strength work back a few days. Speaking of which if you want to change that up, let me know, happy to […]

Plan 4 – Week 11

Hope you had a fabulous time in Barbados and are ready to get back into the groove on training. A good week this, with a long run, intervals and bimble. Enjoy.

Plan 1 – Week 3

I know a third run might be optimistic. Perhaps combining it with your trip to the gym is possible. So 15 mins on the treadmill before your circuits class or gym workout. It all makes a difference. The 10 x 2 minute session you could also do on the treadmill if you prefer. Any problems […]

Plan 2 – Week 9

See how you feel post Folkestone and if need be we can always move the S&C later in the week. It’s a timely recovery week and plenty of scope to do more from Thursday onwards. You might even find pushing hard on Tuesday is a bad mistake so soon after a half. But just let […]

Plan 6 – Week 16

Solid week lined up with lower pts total to give you a bit of a taper heading into the Ultra. Tuesday isn’t that important but I’ve left it in there in case you can make the group, plus it’s just a decent session, even if your not running a half at the weekend. I’ve left […]

Plan 1 – Week 12

I feel like this plan has gone well. In recent weeks there have been some really good sessions and positive feedback. Your form has improved and I feel like you’re in the shape we wanted heading into HHM. The goal is chasing sub 2:10 is just sit with the pacer. It’s going to be tough […]

Plan 8 – Week 9

Slight tweak with no HHM now. Most of the team will be doing a session on Tuesday focused on that race, but that would be a waste for you, so a chance to do some more 200s. This is the session I think will help you the most with improving your stride length. Plus with […]

Plan 1 – Week 22

See how you feel after the long run Sunday, and if need be take some extra time to recover. For example you could switch Saturdays 30 mins easy and do the progression run as part of parkrun. I’ve done that before and it’s good fun working your way through the field. Given we are just […]

Plan 5 – Week 22

Keeping it relatively light before the Maverick, but good to get another long run under your belt. If you wanted to join the team for a bit of speed on Tuesday then that would be a good alternative to the easy run planned. Keep ticking off those strength session as well. Any problems let me […]

Plan 2 – Week 9

2 absolute beauts of a session this week including the Sunday half marathon session which should set you up nicely for race in a fortnight. I’ve left Wednesday free this week, but no worries if you need to move a few things around. Let’s make this another big week. Sometimes the big race day feels […]

Plan 2 – Week 5

I’ve added the Bimble in from the original plan but taken out the leg S&C in case you were wondering were it went. See how the others feel, but might be a good week to do a 45 minute bimble to save the legs and no need for strides. As for Sunday, just go out […]

Plan 1 – Week 13

One of the best things about coaching is getting to meet new people, especially those that can bring positivity to my life. And you’ve done that in abundance over these last 3 months. Thank you Chrissie. And I often say that to members of my team who criticise themselves or put too much pressure on […]

Plan 2 – Week 22

For me, as a coach, it’s all about the training and the process. The outcomes will then take care of themselves. And you’ve been superb during this training block. The consistency has been fantastic. And as a result of that, you’ve got the results you’ve deserved. I couldn’t be happier. And hopefully HHM on Sunday […]

Plan 1 – Week 2

Pretty light with Sunday in mind. The taper sessions is a really good one. Speaking of Sunday, there should be no pressure or expectation going into this one. I think from the conversations we had so far you have a tendency to be a little hard on yourself. So just go out there, set off […]

Plan 1 – Week 15

Big week. So much to look forward too. I feel like you’re running well. Aim for Sunday? I think you’ve got a sub 1:50 in you and possibly fairly comfortably. So you could latch onto the 1:50 pacer if you wanted towards the start and then kick on for the final third. There’s also Manami […]

Plan 5 – Week 5

The Half Marathon session is what we’ll be doing at track on Monday and then with the team on Tuesday evening as well. So even though you’re not doing HHM it would be a good one to join in. If you do attempt a long run on a Saturday morning I would always advise combining […]

Plan 1 – Week 2

This early into the plan I’m not going to put any pressure on you by setting targets to chase. I do think you should be comfortable slotting in with the 1:50 pacer if you wanted some help pacing. Manami who you ran with in the park the other week for the 400s and 200s will […]

Plan 1 – Week 15

What a week! If I wasn’t buzzing with excitement for my marathon, I’d be gutted at missing HHM. So it’s even better to coming into it in top form. I reckon there’s a sub 1:35 in there personally. Weather dependant of course. But confidence should be high! Very best of luck Jamie.