AJ Running Coach

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AJ Running Coaching
Specialised in 10K/Half Marathon coaching

I offer custom training programs that will be created for the individual taking in to account their personal goals

Doubles are not only for runners doing huge mileage.They can sometimes work brilliantly for busy runners too.Thirty minu...
04/09/2026

Doubles are not only for runners doing huge mileage.

They can sometimes work brilliantly for busy runners too.

Thirty minutes before work.
Thirty easy minutes on the commute home.

That may be far easier to manage than finding one uninterrupted hour when work and family are both demanding attention.

But there is a trap.

Do not turn every spare gap in your life into another running opportunity.

The whole reason to use doubles is to make training more workable.

Not make running take over the day.

Comment “BUSY” if your training windows are always tight.

AJ
www.AJRunningCoach.com

04/09/2026

A new running chapter begins 🇩🇪

A few weeks ago, my family and I moved from England to Germany and Bad Lippspringe is now home.

One of the things I’ve been looking forward to most is becoming part of a completely new running community.

New routes.

New races.

New runners to meet.

And hopefully plenty of fast racing along the way.

I’m an England Athletics qualified running coach with PBs of 2:43 for the marathon and 33:55 for 10K, and I coach runners from 5K through to the Marathon.

I’ll still be working with athletes in the UK and internationally, but I’m really looking forward to meeting and working with more runners here in Germany too.

And my first German race is getting very close… 👀🇩🇪

Wenn du aus Bad Lippspringe, Paderborn oder der Umgebung kommst, sag Hallo 👋

AJ
www.AJRunningCoach.com
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If you’re new here, welcome 👋I’m Andy — the coach behind AJ Running Coach.I’m an England Athletics qualified running coa...
03/09/2026

If you’re new here, welcome 👋

I’m Andy — the coach behind AJ Running Coach.

I’m an England Athletics qualified running coach, a 2:43 marathon runner and 33:55 10K runner, and I now live in Bad Lippspringe, Germany 🇩🇪

But AJ Running Coach isn’t really about my times.

It’s about helping runners get more out of their own training.

I work with athletes targeting everything from 5K PBs through to the marathon, building individual training around their ability, lifestyle, work, family and race goals.

No copy-and-paste plans.

No training just for the sake of filling a week.

The aim is always the same: give every athlete a clear reason behind what they’re doing and help them arrive at race day ready to perform.

Since moving to Germany, I’m also looking forward to becoming part of the running community here and working with more German runners alongside the athletes I already coach in the UK and elsewhere.

🇬🇧 English-speaking athletes are always welcome
🇩🇪 Deutsche Läufer ebenfalls herzlich willkommen

🎁 There’s a free 5K training plan in my bio.

And if you’re training for something bigger and want some help with your next goal, send me COACHING in a DM

AJ
www.AJRunningCoach.com
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A double day is not just run one plus run two.What happens between them matters massively.Finish the morning run.Skip br...
03/09/2026

A double day is not just run one plus run two.

What happens between them matters massively.

Finish the morning run.
Skip breakfast.
Rush through work.
Drink hardly anything.

Then try to run again.

Of course the second one feels rubbish.

If you are going to train twice, the gap has to support it.

Refuel.
Hydrate.
Get some time between the sessions.

Then keep run two appropriate for the purpose.

Doubles are often won between the runs.

DM me “GAP” if your second sessions always feel flatter than expected.

AJ
www.AJRunningCoach.com

03/09/2026

Recovery runs don’t need to be exciting. They just need to do their job.

After yesterday’s 20 × 200m repetition session, today was a simple 30 minutes easy.

4.11 miles at 7:17/mi
Average HR: 119 bpm

Nothing forced, nothing chased.

I kept the pace nice and steady, concentrated on keeping the effort low and just let the legs tick over.

An average HR of 119 bpm is exactly what I want to see from a run like this.

It’s very easy when you’re feeling fit to start running your recovery days quicker, but there’s very little to gain from doing that — especially when another quality session is coming.

The purpose today was to recover from yesterday and leave something in the legs for tomorrow.

That’s it.

Another repetition session tomorrow, so hopefully the legs feel as good as they did yesterday! 👊

AJ
www.AJRunningCoach.com

Your second run should probably be easier than your ego wants it to be.Especially when you first add doubles.The mistake...
02/09/2026

Your second run should probably be easier than your ego wants it to be.

Especially when you first add doubles.

The mistake is treating run two like another chance to train properly.

It already is proper training.

It just has a different job.

Short.
Relaxed.
Low cost.

If 30 easy minutes turns into a steady progression because the legs felt good, you have changed what the day is asking from you.

Doubles work best when the extra volume can actually be absorbed.

Comment “EASY” if your second runs always start relaxed and somehow finish much quicker.

AJ
www.AJRunningCoach.com

02/09/2026

Sometimes moving a session by 24 hours is the best training decision you can make.

I pushed this repetition session one day to the right because my body just didn’t feel ready for it yesterday.

Today?

Completely different story.

15 mins easy
10 × 200m reps / 200m jog
800m jog
10 × 200m reps / 200m jog
15 mins easy

9.51 miles total, with the repetitions averaging 4:35/mi pace. 🔥

My legs and body felt amazing from the first few reps.

In fact, for probably the first time I can remember in a repetition session, I was actually having to slow myself down.

That’s a pretty nice feeling!

But the most interesting part of today’s session wasn’t really the pace.

I’ve been working a lot on my running mechanics recently, and during each rep I concentrated on lifting my ankles rather than trying to force myself forward.

The difference was immediately noticeable.

My turnover felt quicker, I felt lighter on my feet and the speed seemed to come with noticeably less effort.

That’s exactly what repetition training is there for.

Yes, you’re running fast, but the goal isn’t simply to hammer 200m reps until you’re exhausted. It’s an opportunity to practise running quickly, relaxed and efficiently while taking enough recovery to maintain good mechanics.

And today everything seemed to click.

Last time I did this session, the reps averaged around 4:49/mi.

Today: 4:35/mi, and I felt like I was holding myself back.

That’s a very encouraging place to be with my 5K getting closer. 👀

It also reinforces something that’s easy to forget:

Moving a session isn’t missing a session.

Sometimes an extra 24 hours of recovery is exactly what allows you to get the training benefit you were looking for.

All in all, a very good day.

AJ
www.AJRunningCoach.com

Doubles can help you build mileage.That does not mean mileage is automatically worth building.This is where ambitious ru...
01/09/2026

Doubles can help you build mileage.

That does not mean mileage is automatically worth building.

This is where ambitious runners get the order wrong.

They decide they want a bigger weekly number.

Then start adding second runs to manufacture it.

Better question:

What performance problem are those extra miles solving?

Sometimes splitting volume across two runs makes complete sense.

Sometimes it just gives you more fatigue to manage because the spreadsheet looked too empty.

Build volume with purpose.

Not because a bigger number feels more committed.

DM me “MILES” if your mileage target keeps driving the plan instead of the goal.

AJ
www.AJRunningCoach.com

01/09/2026

Some runs are more important for the mind than the body.

Today was definitely one of those.

I’ve had a lot on my mind and just haven’t felt quite myself. I couldn’t really tell you why either — sometimes you just have days like that.

So I needed this 45 minutes.

There was no interest in chasing pace or trying to turn an easy run into anything more than it needed to be.

I just concentrated on keeping everything relaxed and running as evenly as possible.

6.19 miles at 7:16/mi with an average HR of 125 bpm.

Nice and controlled from start to finish.

And somewhere during those 45 minutes, my head started to feel a little clearer.

That’s one of the things I’ve always loved about running.

We spend so much time talking about fitness, pace, heart rate and race performances that it’s easy to forget what simply getting out of the door can do for you mentally.

Not every run needs to prove something.

Sometimes you just need to run.

Today was one of those days, and I’m very glad I did.

AJ
www.AJRunningCoach.com

31/08/2026

When you’re having to slow yourself down on an easy run, something is going right. 👊

45 mins easy today — 6.27 miles at 7:10/mi, avg HR 126.

After yesterday’s 90-minute long run, today’s session was a good opportunity to see how well my body is coping with the current training load.

And the answer was pretty clear.

I feel good.

The legs felt comfortable, the breathing was relaxed and once again I kept finding myself naturally drifting quicker than I wanted.

So the biggest challenge today was actually slowing myself down.

For me, that’s a really positive sign.

I’m gradually rebuilding my weekly mileage after the disruption of moving to Germany, and I don’t want to rush that process. There’s always a temptation when you’re feeling fit to keep adding more, but training only works if you can recover from it.

Right now, the balance feels about right.

6.27 miles at 7:10/mi with an average HR of 126 bpm, the day after a 90-minute run.

The body is absorbing the work nicely.

Then halfway through today’s run, Germany decided I’d been enjoying myself a little too much and the heavens opened. 🌧️😂

Within minutes I was absolutely soaked.

But the pace stayed comfortable, the effort stayed controlled and I actually really enjoyed it.

With my first German 5K getting closer, I’m feeling increasingly confident about where my fitness is heading.

The speed is coming back.

The aerobic base feels strong.

Recovery is good.

Right now, I’m a very happy — and very wet — athlete. 😂

AJ
www.AJRunningCoach.com

Address

34 Poplar Way
Chippenham
SN148PR

Opening Hours

Monday 5pm - 11pm
Tuesday 5pm - 11pm
Wednesday 5pm - 11pm
Thursday 5pm - 11pm
Friday 5pm - 11pm
Saturday 8am - 10pm
Sunday 8am - 9pm

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