Training plans
Three complete training plans, built on the exact approach I use with my clients.
The Blueprints are how I get that same coaching into your hands, whatever your budget. Each plan is built on the exact methodology I use with my 1:1 runners: the science, the structure, the strength work, and the mindset coaching that gets you to the start line ready and over the finish line proud. The difference is simply how it's delivered.
Whether you're chasing your first finish or a new personal best, there's a Blueprint ready for your next start line. Pick your distance and let's get after it together.
Better form, better finish. Your complete week-by-week training system, from first benchmark to 26.2.
You've entered the marathon. Now what?
I remember my first one, asking a hundred people a hundred questions and getting a hundred different answers. This is the plan I wish I'd had: every run, every strength session, every rest day mapped out across 16 weeks, built from 20+ years of coaching runners as a sports scientist and coach. No guesswork. No second-guessing. Just tie up your shoes and follow the page.
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Description text goes here16 weeks of complete training. Running, strength, mobility and recovery, structured across four phases: Base, Build, Peak and Taper, with your long run climbing to a peak of 22 miles before a smart taper to race day.
Speed, tempo, hill and benchmark sessions written in plain English, with goal-pace guidance so you know exactly how fast to run.
Full strength programming to build the resilient body that carries you to the finish, upper, lower and core, progressing week on week.
"Niggle Watch" prehab tips every fortnight, targeting the classic runner trouble spots (calves, hip flexors, feet, knees, shins, Achilles) with exactly what to add to your warm-up before they become injuries.
Mindset coaching woven through every week: goal-setting, positive self-talk, reframing, and my race-day chunking technique, because the marathon is won in the head as much as the legs.
Optional cross-training sessions for the days you want more.
Plus the essentials most plans skip: how to nail your sleep, food and hydration; how to choose the right running shoe; and how to fuel your long runs so you never hit the wall.
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Whether this is your first marathon or your eleventh, whether you're chasing a time or simply chasing the finish line, this blueprint meets you where you are. Every session scales to your level. And my biggest promise woven through all 16 weeks: walking is not failing. This is about getting you to that start line stronger, and over that finish line prouder than you've ever been.
Fewer than 2% of the world's population has run a marathon. You're about to join them.
Better form, better finish. Your complete week-by-week training system, from first benchmark to 13.1.
You've entered the half. Now what?
I remember standing on my first start line wondering if I'd done enough, or too much, or the wrong thing entirely. This is the plan I wish I'd had: every run, every strength session, every rest day mapped out across 12 weeks, built from 20+ years of coaching runners as a sports scientist and coach, and best-selling author of Find Your Pace. No guesswork. No second-guessing. Just tie up your shoes and follow the page.
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Inside:
12 weeks of complete training. Running, strength, mobility and recovery, structured across four phases: Base, Build, Peak and Taper, with your long run climbing to a peak of 11 miles before a smart taper to race day.
Tempo, threshold, hill and benchmark sessions written in plain English, with goal-pace guidance so you know exactly how fast to run.
Full strength programming to build the resilient body that carries you to the finish, upper, lower and core, progressing week on week.
"Niggle Watch" prehab tips every fortnight, targeting the classic runner trouble spots (calves, hip flexors, feet, knees, shins, Achilles) with exactly what to add to your warm-up before they become injuries.
Mindset coaching woven through every week: goal-setting, positive self-talk, reframing, and my race-day chunking technique, because the half is won in the head as much as the legs.
Optional Zone 2 cross-training on Thursdays for the days you want more.
Plus the essentials most plans skip: how to nail your sleep, food and hydration; how to choose the right running shoe; and how to fuel on the move, taking on energy roughly every 30 minutes so you finish strong instead of fading.
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Whether this is your first half or your fastest yet, whether you're chasing a time or simply chasing the finish line, this blueprint meets you where you are. Every session scales to your level. And my biggest promise woven through all 12 weeks: walking is not failing. This is about getting you to that start line stronger, and over that finish line prouder than you've ever been.
The half marathon is the distance that hooks you for life. Run one well, and you'll always want another.
Sharper speed, stronger finish. Your complete week-by-week training system, from first benchmark to a faster 10km.
You've signed up for a 10km. Now you want to run it fast.
I remember chasing my first proper 10km time, convinced the answer was simply to run harder every single day. It wasn't, and it took me years to learn why. This is the plan I wish I'd had: every run, every strength session, every rest day mapped out across 10 weeks, built from 20+ years of coaching runners as a sports scientist and coach, and best-selling author of Find Your Pace. No guesswork. No second-guessing. Just tie up your shoes and follow the page.
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10 weeks of complete training. Running, strength, mobility and recovery, structured across four phases: Base, Build, Sharpen and Taper, with a long run that builds the aerobic base a fast 10km is quietly built on.
Interval, rep, threshold and benchmark sessions written in plain English, with goal-pace guidance so you know exactly how fast to run.
Full strength programming to build the resilient body that lets you hold your pace when it hurts, upper, lower and core, progressing week on week.
"Niggle Watch" prehab tips every fortnight, targeting the classic runner trouble spots (calves, hip flexors, feet, knees, shins, Achilles) with exactly what to add to your warm-up before they become injuries.
Mindset coaching woven through every week: goal-setting, positive self-talk, reframing, and my race-day chunking technique, because the 10km burns as much in the head as the legs.
Optional Zone 2 cross-training on Thursdays for the days you want more.
Plus the essentials most plans skip: how to nail your sleep, food and hydration; how to choose the right running shoe; and a straight-talking "Do You Even Need To Fuel?" page that explains why a 10km sits comfortably inside your body's existing energy stores, so you can leave the gels at home and just run.
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Whether this is your first 10km or your fastest yet, whether you're chasing your first sub-time or a hard-won personal best, this blueprint meets you where you are. Every session scales to your level. And the promise woven through all 10 weeks: faster comes from consistency, not heroics. The runners who improve are the ones who show up, not the ones who empty the tank every session.
The 10km is the purest test of speed and strength there is. Run it well, and it will teach you more about racing than any distance twice its length.