Regardless of your current fitness level, everyone can start running. Our coaches will help you create a personalized plan tailored to your needs, ensuring you can progress safely and effectively.

The preparation time for a race depends on several factors, including:

• Your current fitness level

• How far away the race is

• The time you aim to achieve

• Your overall goal

We will consider these aspects to help you create an achievable plan. As a guideline, here are some average timelines for completing common race distances:

• 5km: 8-10 weeks

• 10km: 8-12 weeks

• Half Marathon (21km): 12-16 weeks

• Marathon (42.2km): 16-24 weeks

These are only guidelines. Your individual needs may require more or less time to prepare.

Deciding whether you need a coach can be tricky. Here are a few questions to help you decide:

• Do you have a race planned?

• Have you plateaued in your current training?

• Have you been running for a while but struggle with structure and consistency?

• Are you continuously burning out?

If you answered "yes" to any of these questions, a coach can provide the guidance and support you need to reach your goals and improve your performance.

You've answered the questions and decided you need a coach. Now, how do you pick the right one? While there are many great coaches, there are also some less effective ones. Here's what to consider:

• Are they qualified?
  Do they have the necessary qualifications to legitimize their coaching? Just like you wouldn't see a doctor without a medical degree, ensure your coach has relevant certifications.

• Do they have experience?
  While a coach doesn't need 15 years of experience to be great, it's important they have practical experience. Do they run themselves? Personal experience can be invaluable.

• Do they enjoy the sport/being active?
  A great coach is relatable and passionate about the sport. They may not hold world records, but they understand the struggle of balancing running with work, family, and other commitments.

When evaluating potential coaches, think of it like a job interview and review their resume. Ensure they meet your needs and preferences to find the best fit for you.

Choosing the right plan depends on your current fitness level, goals, and lifestyle. Here are some tips to help you decide:

• Assess your current fitness level.
  Be honest about where you're starting from. This will help you choose a plan that is challenging yet achievable.

• Define your goals.
  Are you training for a specific race? Do you want to improve your time, distance, or overall fitness? Your goals will influence the type of plan you need.

• Consider your schedule.
  Make sure the plan fits into your life. If you have a busy schedule, look for plans that offer flexibility and can be adapted to your availability.

• Seek professional advice.
  Our coaches can help you choose or create a plan that suits your individual needs and ensures you reach your goals safely and effectively.

Life happens, and sometimes you might miss a training session. Here's what to do:

• Don't panic.
  Missing one session won't derail your progress. Stay calm and get back on track with your next session.

• Reschedule if possible.
  If you can, try to make up the missed session on another day. Just be careful not to overdo it and risk injury.

• Communicate with your coach.
  If you're working with a coach, let them know. They can help adjust your plan to accommodate any missed sessions and keep you on track.

Staying motivated can be challenging, especially during tough training periods. Here are some tips:

• Set clear, achievable goals.
  Having specific goals can keep you focused and motivated.

• Track your progress.
  Keep a training log to see how far you've come and celebrate your achievements.

• Find a running buddy or join a group.
  Running with others can make training more enjoyable and hold you accountable.

• Mix up your routine.
  Incorporate different types of runs, like intervals, long runs, and recovery runs, to keep things interesting.

• Reward yourself.
  Set small rewards for reaching milestones to keep yourself motivated.

Injuries can happen to anyone, and it's essential to handle them with care to ensure a smooth recovery. Here's my approach to managing injuries:

1. Immediate Action: If you experience pain or discomfort, stop training immediately. It's crucial to listen to your body to prevent further injury.

2. Professional Consultation: Reach out to a healthcare professional, such as a physiotherapist or sports doctor, to get an accurate diagnosis and treatment plan. I can recommend trusted professionals if needed.

3. Communication is Key: Let me know about your injury as soon as possible. Together, we'll adjust your training plan to support your recovery. This may involve modifying workouts, adding rest days, or focusing on alternative exercises that won't stress the injured area.

4. Customized Recovery Plan: Following your healthcare professional's advice, we'll create a personalized recovery plan. My experience in strength and conditioning, combined with my understanding of balancing training with life's demands, ensures we approach your recovery holistically.

5. Gradual Reintegration: Once you’re cleared to resume training, we'll develop a gradual return-to-training plan. This will help you ease back into your routine safely and effectively, minimizing the risk of re-injury.

6. Injury Prevention: We'll also focus on injury prevention strategies, including tailored strength training, flexibility exercises, and proper warm-up and cool-down routines. My diverse background, from military strength and conditioning to group fitness, equips me to guide you in building resilience and preventing future injuries.

Your health and safety are my top priorities. By addressing injuries promptly and effectively, we can ensure that you return to training stronger and more prepared to achieve your goals.