Category Archives: Speedwork

Run Stronger, Get Faster – Training Plans

Posted on October 13, 2013 by

I get a lot of queries from people who want to get faster. If you know me, you’ll know that getting faster isn’t necessarily a focus of mine, but I’ve done it and more importantly, I know how to help … Continue reading →

Posted in Run, Running Coach, Speedwork, Strength, Training Plans, Uncategorized | Tagged , , | 4 Comments

Wk30 – Run day: 2 very different runs

Posted on July 23, 2013 by

Tonight the plan was, after work, run to Bella (possibly in the rain which was forecast)… do some speedwork and get to Bella for 18:15 in time for Spinfit to see if there were any spare Spin bikes. There ended … Continue reading →

Posted in Run, Speedwork | Leave a comment

Coaching session: Meaty speed work

Posted on June 27, 2013 by

Tonight I was fortunate enough to coach a School Champion (…from a few decades ago…)! We’ll call her ‘Champ.’ 🙂 I’ve met and worked with Champ a few times now and had one previous coaching session with her. Champ is … Continue reading →

Posted in Running Coach, Speedwork, Uncategorized | Leave a comment

Kaizen Run Club: Speedwork with Maxine…

Posted on February 12, 2013 by

Well, tonight I had a bit of a crazy idea… a bit of fun with a new Kaizen mascot, and some speedwork. Here’s our new mascot: Maxine the Greenspeedmachine! She makes a funny squeeky noise when you squeeze her and … Continue reading →

Posted in Intervals, Kaizen, Routes, Running Club, Running Coach, Speedwork | Leave a comment

Kaizen Run Club: Sprint Pyramids and Power Blasts!

Posted on October 23, 2012 by

I’m planning this with the Kaizen Runners at Kaizen Run Club tonight….100m, 200m, 300m  & 400m sprints with recoveries / active recoveries: Sprint Pyramids and Power Blasts! 5 min warm up 4 x 100m 3 x 200m 2 x 300m … Continue reading →

Posted in Kaizen, Motivation, Run, Running Club, Speedwork | Tagged , , , , , , , | 1 Comment

Strength training (not cardio) is the real fat burner

Posted on August 9, 2012 by

We’ve all been there at some point. You need to lose some weight. For some people, they end up opting for the cardio as their primary means to burn fat. However if you’re not including some form of strength training … Continue reading →

Posted in Hills, Intervals, Motivation, Speedwork, Strength | 1 Comment

How to run and enjoy it!

Posted on July 24, 2012 by

In the past few months I’ve been helping quite a few people start to run.  Starting out running can be a bit daunting.  Firstly you don’t know how your body will react when you start running and secondly, it’s all … Continue reading →

Posted in Heart Rate, Motivation, Pacing, Run, Running Coach, Speedwork, Top 10s | 6 Comments

5/5 Top 10 ways to achieve your personal best

Posted on May 9, 2012 by

To take your training and competition to the next level you need to do more than just put in time, you need to have a plan.  Your training program requires constant adjustment throughout the year to avoid plateaux and burnout. … Continue reading →

Posted in injury, Intervals, Speedwork, Top 10s | Tagged , , , , , | 2 Comments

How to run FASTER … (and SLOWER!)

Posted on May 8, 2012 by

After my succcesful attempt at running 10k in a set time (50 minutes / 8 minute mile pace) this morning, I thought it would be good to write down some way I’ve found to pick up the pace, or to … Continue reading →

Posted in Pacing, Run, Speedwork | 3 Comments

Q. How to run faster?

Posted on May 3, 2012 by

A friend of mine who has been running for about 3 years now and really got the running bug, asked me for some advice on how to get faster and I thought I’d put it on here, see if it … Continue reading →

Posted in Questions, Run, Speedwork | Tagged , , , | 3 Comments