RUNNING
Running is never just about the miles you to need cover, there is so much more to learn and a way of training that means you will enjoy it more, be progressive in your speed, distance , or both, and have incredibly positive effects on your heart health.
We cater for all ages and abilities, whether you are beginner looking to get to 5K, a seasoned runner looking to improve or if running is just part of you weekly routine to stay healthy and in shape.
Our most popular plans are the couch-2-5k, half and full marathon distances, and we have coached hundreds of runners of all ages and abilities to successfully complete these distances and perform way beyond what they ever thought possible.
Our training plans are scientifically built specifically for each runner we work with. We build plans around your goals and, most importantly, your lifestyle. They are challenging, of course, but never beyond your capability.
Please take advantage of our free of charge, no obligation consultation, either by video or in person.
RUNNING PLANS
INITIAL CONSULTATION
This is where we find out about you, your running history, if any, and your goals moving forward. We broadly take you through the plan and explain how it works, with key dates being set, so you are well prepared. We like to understand your time barriers, family, work and a social life are all critical factors we take into consideration.
BI-WEEKLY CATCH UP CALLS
Every other week we will have a call, either by phone or whats app video, to check on progress, to see how you are feeling, any niggles or injuries and also a mentality check in. How is that motivation holding up? These calls range from a 5 to 30 minutes, depending on what you need. If you are a runner who needs this to be weekly, or just monthly, then no problem, we can do that.
PRE RACE / END OF PLAN CALL
1 to 2 weeks before your big race, we arrange a call to talk through the day and the race itself. We always make sure we know about the race your undertaking before the plan starts, maybe its hilly or along the coast, so its windy, that kind of thing, so we build for that. At this point we can discuss a pacing strategy, a fuelling strategy, timings and logistics and what to expect on the day itself. We try and research every race we coach for, so there are no surprises.
If you are out training for a specific race, but just as part of your healthy regime, then we can discuss how the plan has worked for you and what’s next?
TEST RUNS
Before we build your plan, we are going to need to understand some key data about you, this may require you to undertake 2 or 3 test runs. In some circumstances, for the more consistent runner who keeps up to date details, via Garmin or Strava for example, these test runs may not be required.
WHAT’S APP 7 DAYS A WEEK
At anytime, on any day you can drop us a whats app message, either text or voice if you have question, a concern or (and we love this) you want to let us know how well it’s all going. We try and respond as quickly as possible, because we know you might need us, and if the question is deemed urgent or serious, then we always call back. Bottom line, we are with you at all times.
POST RACE CALL
Of course, we want to know how you got on, we want to see pictures of smiling faces with medals around your neck, but most importantly for us, we want to know that the plan we put built for you worked. We want to learn from every plan we build, and every runner we coach, what can we do better next time. We believe in continuous progress.
TRAINING PLAN
Once we have all the data we need, and the goals have been set, we are ready to build your bespoke plan. This plan we construct will reflect the whole of the training block, but we like to deliver it to you in a maximum of 4 week blocks, but can done in 1, 2 or 3 week blocks, whatever suits you.
STRENGTH & CONDITIONING
STRENGTH & CONDITIONING PLAN
To be consistent runner, meaning to stay injury free, or at least drastically reduce the risk, the need to incorporate strength and conditioning work into your routine is absolutely key, so we are happy to provide a structured plan to compliment your run training.
The work can be adapted for the gym or to be done at home.
STRENGTH & CONDITIONING SESSION
This can be done either in person or on-line via Zoom (or similar). We recommend doing at least one session, as form during the exercises is crucial to remain injury free, but to also get the every best results.
COSTS
| Running Plan | ✓ | ✓ | ✓ |
| S&C Plan (Updated every 4 weeks) | ✗ | ✓ | ✓ |
| S&C Session (Once per month) | ✗ | ✗ | ✓ |
| Cost Per Week | £20 | £25 | £30 |
TYPICAL PLAN LENGTHS
The following are the largely accepted time scales to train adequately for your chosen event. However, please note, a good benchmark for these is that you should be able to achieve a non-stop 5km (3.1 miles) run at your easy pace. If you can’t achieve that at the start of the plan, then the plan may have to be extended. Not applicable to the Couch to 5k, of course.
Couch to 5k – 8 weeks
5km & 10km Improver – 8 weeks
Half Marathon – 12 weeks
Full Marathon – 16 weeks
Ultra Marathon – 16 -24 weeks (distance & fitness levels depending)
Other Events such as the Back Yard Ultra or Tough Mudder for example are available upon request.
OTHER ASSOCIATED COSTS
Strength & Conditioning Plan Only – £45
Strength & Conditioning Session – £45 (in person or online)
Nutritional Advice – £25 – this is an online service only and does not provide meal plans. This is simply to give advice on the best nutrition to achieve your running goals.
PAYMENT TERMS
Payment can be made on a monthly basis, with the first month being due immediately, or full payment up front.
