Photo: @picsbyrcm
How I coach
Every plan is one I write for the runner in front of me, backed by the science the whole way through. Faster, sustainably, around real life, and without breaking down.
What I believe
No fads, no junk miles, no copy-paste schedules. Just the principles that get any runner to the start line fit, fresh and ready to run a PB.
Already in your week, so I plan around it
Your plan matches what you'll actually do: your real frequency, your life, your cross-training. Not an ideal week you can't sustain.
4 runs a week, race in 8 weeks
6 runs a week
Quality: intervals, tempo or race pace
Easy runs stay genuinely easy, so your sessions get done properly instead of every run drifting to the same medium effort. How much of the week is quality depends on your mileage and how close your race is: on four runs a week with a race eight weeks away, that can be two of the four. Trials comparing splits find no clear winner, so I fit it to you, not to a formula.
Your long runShorter recovery week
It climbs gradually toward race distance from where you are now, never crammed into the final weeks, where it does more harm than good.
Build weekRecovery week
Repeatable weeks, with a recovery week every fourth. You get fitter when you rest, not when you run, and that matters more, not less, as we get older.
The fittest plan is worthless if you're injured. The biggest predictor of running injury is a single run longer than your recent longest, not weekly mileage, so I cap how fast your long run grows and flag the spikes. Garmin-RUNSAFE, BJSM 2025
PaceHeart rate
I track how your efficiency holds up late in long efforts, because races are won in the last third, not the first.
Your plan
Your recent volume, longest run, paces, races and wellness, so I'm coaching the real you, not a guess.
Picked for your goal and history, not my favourite, then shaped to you.
Training zones off your real fitness, a 3:1 load-to-recovery rhythm, a long run that builds to race-ready, and a taper that lands you fresh.
Your parkrun, strength work and rest days are part of the plan, not fought against. Every session is written by me, for you, and never auto-piloted.
What to expect
The plan you get is mine, written for you, backed by the science, and reviewed as you go. Tell me your goal and let's see what's still on the table.