Coaching & Mindset Plan
Week by week personalised route to marathon success
No standard off the shelf stuff here....get a personalised, bespoke, updated weekly plan to unlock your potential - all you got to do is follow it
The odd mental tip and trick will be thrown in for good measure
Full Athletic Profile Testing
Get a complete 360° Performace Assessment
Let me figure out the geeky stuff that cuts through the guess work and gives you the science for success.
You might not need a plan, but just access to a man who can help with some general marathon info!
I have you covered here - no charge (you can buy me a coffee here if you wish).
Subject to fair usage policy :-)
Ask me anything
Google isnt always the best way to find out
Everything you need for marathon success
Pacing & Route Profile Plan
Included with coaching or can be purchased seperately
You will be running a pace somewhere in between Mo Farah's and fancy dress participants! This pinpoints your pacing strategy and will come with a detailed breakdown of your race day run route and recommendations on how to run it
Nutrition Plan
Included with coaching or can be purchased seperately
Run with you
On race day and in training
While you might not be stuffing your face full of sweet treats or having big pasta parties, we will have a plan so you smash through that wall others will hit late in the race and you can ace that finish line photo looking super cool
For when no one elses idea of fun is 2 hours of running early on a Sunday morning
Music & Motivation Playlists
The inspiration when you need a lift
While I'm no DJ, I can help put together your playlist that makes you feel unstopable on race day when the going gets tough
Kit, Race & Equipment for Success
Everything I have tested in training
Race Day Check List
Pack like a pro
Looking like a runner is all part of the game...and who doesnt like shopping for kit
Otherwise you will be making a trip to the race expo stands, hunting down those items you forgot to pack. Download my list here
Lactate Testing
Accurately identify your marathon pace
The less geeky test to figure out your marathon pace.....can also be done for cycling if you are into that too
Shopping help
Picking foods to help your performance
If latin looks easier than food labelling to you then we can do some online shopping (best for resisting in shop temptations) or in person if you are local
Im not a qualified Dietician but do know the danger foods disguised as healthy to be aware of
Eating for health
Helping you achieve the figure you want
I have some simple tips, successful strategies and easy recipies that have helped me get a better body shape and stay there
My own journey has taken me from 102kg /224lbs/16 stone at 27 to my current 64kg /141lbs/10 Stone 1 lb, at age 50
Meet Your Training Schedule
You will probably spend more time on here than your socials! Luckily its available as a smartphone app and online. Everything magically syncs with your running watch, just follow along
Flexible
If only you could drag and drop everything else in life as easily as you can your running schedule!
Interactive
Personalised
A specific plan designed to be as unique as you are and maximise your running potential
Tell me all about your run afterwards and how it went.
Stats galore
Track more than you could ever want - progress, fitness, fatigue, totals and training load to peak on race day - hit the start line strong, confident and ready to deliver your best performance
Full Athlete & Lactate Testing
Science for Success
Once the tests are done, a report will be generated and a follow up session scheduled to take you through it and how best to use it for your training so you can improve your marathon potential.
A sample report can be downloaded here
You will also have an online login to the testing platform to see your data, metrics and result analysis
Profile testing enables you gain valuable insights into what is a realistic currently achievable marathon time for you.
Tests can be done in person using lactate samples or remotely using a specific running test.
If we test in person, then it's best done outdoor to mimic where you will be running
The remote test involves 3 specific runs which can be done over a couple of days or in a single session. These are all out efforts of 20 seconds, 3 minutes and 12 minutes, maintaining maximum effort for the full duration to validate the test - avoid holding back
The local lactate test involves 3 sub max efforts of greater than 6 mins each with adequate recovery inbetween and a final all out effort of 3 to 4 minutes
The data can be further utilised to adapt your nutrition plan for training and racing by understanding how much carbs you burn for given intensities and thus how much you need to consume per hour, allowing for internally stored glycogen
Frequently Asked Questions
What do I need for the test?
Just come in your normal running kit ready to rock it - ideally what you plan to use for marathon day
What if I have some health issues?
I would recommend you contact your GP before carrying our any tests or programs
How do you take the lactate sample?
Lactate samples are taken from your finger or from your ear. Each is pretty painless
Where are you located?
I'm based in Saxilby Lincolnshire, 5 miles from the city of Lincoln. If travelling by public transport then I can collect you from Lincoln, Newark Northgate or Retford. I can travel to you but costs would have to be allowed for.
Do I have to run hard?
For a remote test there are 3 all out efforts (20 secs, 3 mins and 12 mins) with adequate rest inbetween. I recommend they are completed over at least a couple of days. Typically the 20 second and 12 minute efforts are done on one day and the 3 minute effort the next day
If you are doing an in person test, only the last of 4 runs is a max effort, typically 3 to 4 minutes but no more than 5
Do I need to rest before the tests?
Its recommended that no intense exercise has taken place in the 48 to 72 hours before the test so you are able to perform it properly and get accurate results.
No hard racing has taken place in the previous 2 weeks (or 4 weeks if you have recently done a marathon)
What can I eat or drink before the test?
You should eat normally on the day of the test but only have a light snack within 2 hours of the start time. Its also not recommended to have any caffine within 4 hours of the test as it can impact data
Is one test enough?
I would recommend a test before you commence a marathon specific training schedule and after at least 4 x weeks of running at least 25 miles/40k so you have base level fitness
Depending on the duration of your training block you may wish to retest but would recommend at least 12 weeks between tests
Do I need to do the full profile test?
No, we can do a standalone lactate test without the additional reporting, data analysis and carbs consumption at different paces.
This simplified test will identify training zones and give a target for your marathon pace
Can I have tests for other sports?
Absolutely, tests can be carried out for a wide variety of endurance sports, the most common ones being cycling and swimming
How long does the test take?
Allow up to 2 hours maximium for the tests if done in person but typically less than 90 minutes is required
