Running
Coaching and classes
By running with me you are declaring yourself to be physically fit to run, if you have any concerns regarding your health and running then please contact your GP.
I will cancel sessions for extreme weather but I will reschedule or refund any cancelled sessions if I am unable to reschedule for any reason. We do run in rain unless it’s torrential.
We will be running through parks, on public footpaths and sometimes on quiet roads so please be aware of usual hazards – for example tree roots, curbs, road signs etc. If we are on a quiet road, it is often safer to be on the road itself as it’s usually smoother with fewer obstacles than the pavement but I will of course keep a look out for cars.
Please ensure you have suitable trainers and clothing for running although this will of course vary according to the season and weather. I tend to go for layers during the cooler months along with a running hat and gloves. If we are running in the dark then a running light/torch (chest or head) is essential along with bright, hi-vis type clothing.
I hold an outdoor first aid certificate and I always carry a first aid kit and mobile phone in case of emergencies.
Unless stated otherwise, all sessions meet in the car park at Bentley Heath Recreation Ground on Widney Road, Bentley Heath.
Beginners Group
This is a coached run-to-walk session for people who would like to start running for the first time or are returning to running after a long absence. It is suitable for people who can currently walk for at least 30 minutes.
It is a course of ten sessions with a maximum of eight people per session. Each session will have a warm-up, running drills and technique skills, walking to running (gradually increasing the running time) and a cool-down. The sessions will last for approximately an hour but will likely be slightly shorter in the early weeks and longer in the later weeks as we run for further and longer.
We will aim to run 5k on week 10 and, although everyone is a little different and may run at different paces, this is usually achieved by everybody.
Improvers Group
This is a coached running session for people who can already run for at least 5k and would like to improve their pace and/or distance. Each session will be different and will have various intervals and drills to help to improve pace and technique. There will be a maximum of eight people per session.
Each session will last for approximately an hour and will consist of a warm-up, drills and skills, pace practice (intervals) and a cool-down.
This is not run as a course so please feel free to book whichever weeks you would like to do,
Cost is £6 per session.
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Online Coaching
As well as in-person coaching, I also offer online coaching. This could be ideal for you if you are unable to make my in-person weekly sessions – maybe you live too far away or are unable to commit to a specific day and time.
Although this is not in person, with online coaching I can keep up to date with individual progress, provide accountability and support by using a professional coaching app where I can manage and track your runs and comment on your progress. If you choose, you can link the app to your Garmin and/or Strava account and you can download the runs to some Garmin watches.
I can provide expert guidance and experience to help you prepare for your first 5k, 10k half or full marathon. Please contact me for distances further than 5k but please see below for my beginner options from walking to running 5k.
As with my in-person running groups, by choosing to run with me you are declaring yourself medically fit to run. If you have any concerns regarding your health and running then please consult your GP.
I offer two options for beginners and one for those who can already run at least 5k (Improvers).
Option 1 – Beginner to 5k
I will provide you with a weekly plan giving 2-3 runs for that week, using the run coaching app, and I will be available for progress checking in and advice.
I will start a new beginners course at the start of each month so, if you join part way through a month, you will be added to the next month.
Although this is designed to be a generic plan, I can provide tweaks where needed to help you reach your personal potential.
Cost - £35
Option 2 – Beginner to 5k personalised
I will give you an initial consultation to assess goals and fitness level and I will create a personalised and clear plan which has been adapted to fit around your personal lifestyle and goals. This will help to ensure that you train to your best potential and ability.
I will give you ongoing support for 10 weeks with weekly check-ins via phone, email or videocall to keep you motivated and provide accountability. I can tweak the plan as necessary to ensure it remains flexible and up to date with your current circumstances.
Cost - £85
Option 3 - Online Improvers Group
This is for people who can already run further than 5k and would like to advance their running further. Every week, using the professional coaching app, I will send two different runs for you to use to mix up your training and keep it interesting.
One of these will be an interval run. Intervals help to improve stamina and strength by introducing different paces and utilizing the different energy systems in your training. You could also perfect that sprint finish in your next race. The second may be something like an out-and-back run, drills or a time trial (these will be explained).
This will be a rolling subscription of £6 per month, there is no contract and you can cancel at any time.
1:1 Coaching
As well as group running, I also offer 1:1 coaching for both beginners and more advanced runners who would like a personalised training plan for 10k, half marathon or full marathon distance.
I will create a bespoke package depending on the needs of the individual runner but will start at £30 per in-person session with an initial consultation to discuss:
- Current fitness, running history, aspirations and goals (target race time or distance)
- Relevant injury and health history
- Other sport and fitness activities
- Family, work and other personal commitments and lifestyle considerations
Trail Running
Throughout the warmer/drier months I take small groups Trail running, the start point will vary but that will usually be within a 15 minute drive of Bentley Heath. The running distance will also vary but will be clearly stated on the individual trail run bookings.
As with the other groups, we will always start with warm up exercises and finish with a cool down.
Please note that trail running does have a higher risk of injury due to uneven terrain, tree roots and other similar hazards. I will point out any obvious hazards but please note that by trail running with me you do accept that increased risk. I also request that all runners bring a mobile phone, I always carry mine but extra phones are useful in case of emergency and signal problems. We may also run along the canal towpath.
I may cancel a run for weather and heavy rain in the days leading to the run leaving muddy and slippery conditions. I will refund any runs that I cancel.
I have completed a 16 hour Outdoor First Aid course which is part of the licence and insurance from England Athletics.
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