Who’s it for?
Anyone who wants to add structure to their running, run quicker or further under the watchful eye of a trained running coach.
You don’t have to be an athlete to have a coach, far from it! I believe everyone would benefit from receiving specialist knowledge, tailored training plans, set pacing guidelines and let’s not forget the accountability, additional support and motivation.
Social running or steady state running is a great way to get started but if you want to quicker or increase your distance you need to add variety to your sessions. Plodding every session is now out! Specific sessions range from interval sprints, long intervals, tempo runs, Farklet, trail running and hill reps. The types of sessions added to an individual’s program are selected carefully and dependent on the client’s outcome goals. For example, if you want to run faster adding speedwork into your plan is essential. However, if your goal is to complete your first marathon, strength and endurance would be the primary focus.
What it involves
All programs include an initial consultation covering current lifestyle, nutrition, medical history, exercise background, existing training plan and short- and long-term goals. A detailed microcycle is put together identifying the most dominant energy systems being used, the training emphasis and weekly load on the body. In addition to this other sports and cross training activities are discussed if carried out by the individual.
Your running technique will be analysed (backward arm drive, posture, hip placement, foot strike, triple extension and cadence) over short sprints, longer intervals, uphill & downhill running and running over obstacles. Technical mismatches are identified and explored resulting in appropriate running drills and strength and conditioning exercises given to help the client run more efficiently. Effortless running takes practice and patience! If it was that easy, we would all be running alongside Mo Farah.
Fundamental running skills: ABC’s help identify areas where further support is needed. This refers to Agility, Balance & Co-ordination when undertaking set exercises and tests.
A 4-8-week mesocycle (snapshot of weekly sessions over a set time period) is drafted. A working document that’s tweaked weekly subject to the needs of the individual. Depending on your training age or stage of development sessions will be measured in terms of effort levels 1-10 or for experienced runners set pacing will be calculated from recent race PB’s.
How can I help
I can help anyone of any ability if they have a clear goal, self-motivation and desire to achieve.
From a sub 30/17-minute 5k, 35/50 min 10k, half marathon to marathon distances, you set the goal and I’ll map out the best journey for you, in a realistic and achievable time frame.
Packages
All programs include an Initial 60-minute consultation at £45. They will be challenging but fun and rewarding. Pay a coach to do the admin so you can focus on what you love doing most, running (with the best possible form)!
Bronze – £85
1 x 60-minute consultation
4 x week plan, email review and client feedback on completion
Subsequent 4 weekly plans, £40
Silver – £145
1 x 60-minute consultation
1 x 60-minute running technique analysis + individualised running drills
6 x week plan
Weekly email progress check in’s, feedback & session plan amends
Subsequent 6 weekly plans, £60
Gold – £195
1 x 60-minute consultation
1 x 60-minute running technique analysis
1 x 60-minute running drills + S&C session with take home exercises
8 x week plan
Weekly email progress check in’s, feedback & session amends
Core Progress Personal Training water bottle
10% discount at Wickets Sports, Wantage
Subsequent 8 weekly plans, £80
How to Book
Just email me; clare@esicygh.cluster028.hosting.ovh.net and fill in and submit a Health Questionnaire & Liability Wavier. I look forward to hearing from you!