Coached running, written for you every week

Every Sunday you get the week below: your sessions, your paces, and a note from a coach who has read what you did last week. £20 a month.

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Week commencing 9 March
Marathon block · week 7 of 16

You were twenty seconds a kilometre quick on Wednesday's reps again. I have left the paces where they are. That session is meant to feel controlled, and spending it early costs you Sunday. If the calf is still talking on Tuesday, run the easy 8 and drop Saturday's strides. Tell me either way and I will move Sunday.

Declan Doherty

  • MonRest
    Rest day

    Nothing. Legs need Sunday to land.

  • TueEasy
    Easy run8 km5:50–6:10 /km

    Conversational the whole way. If it is not easy, it is too fast.

  • WedQuality
    Threshold reps12 km4:38–4:45 /km

    2 km warm-up, 5 × 1 km with 90 seconds jog, 2 km cool-down. Controlled, not hard.

  • ThuEasy
    Easy run8 km5:50–6:10 /km

    Same as Tuesday. Keep it honest.

  • FriRest
    Rest day

    Rest or 20 minutes walking. Nothing that counts.

  • SatEasy
    Easy run with strides6 km5:50–6:10 /km

    Finish with 4 × 20 seconds fast, walking back between. Not a session.

  • SunLong
    Long run26 km5:40–6:00 /km

    Last 6 km at 5:05 /km if it is there. If it is not, run the whole thing easy.

An example week. Yours is built around your race, your history and what you actually ran.

What you get

A new week, every week

Not a sixteen-week PDF you download once and follow into the ground. A fresh week every Sunday, built around your goal race and the block you are in.

Built on what you actually ran

Your Strava runs are read back against what was prescribed, so the next week starts from what happened rather than what was planned.

Adjusted when life gets in the way

Illness, a week away, a niggle that will not settle. Tell the coach and the next week accounts for it. That is the part a downloaded plan cannot do.

Delivered where you will read it

An email when the week is ready, and the full week in your athlete portal, on your phone, on the morning of the session.

Plans are drafted with software support and reviewed and approved by a qualified coach before they are sent. Nothing reaches you automatically.

Who is writing it

UKA qualified endurance coach, Foyle Valley AC

Declan Doherty is a UKA qualified endurance coach. 20 years of club running with Foyle Valley AC, most of it in the middle of the pack rather than the front of it.

Which is the relevant experience. Most people paying for coaching are not chasing a place. They are trying to get to a start line fit, having fitted the training around a job and a family. That is the athlete this is built for.

You are coached by one person. You know their name, and they know what you ran last week. If something in your week does not make sense, you ask, and a human answers.

The price

£20 a month

Per athlete. Cancel any time, no minimum term. Compare it with the £60 to £80 a month that one-to-one coaching usually costs.

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