Lauraine Stewart - EA Run Coach

Week 3 ✔️

Birthday celebrations may have been on the agenda this week, but they didn't completely derail the plan! 🎉

Sunday's run wasn't quite as long as originally planned, but that's okay. Training isn't about perfection—it's about making your plan work around your life, not the other way around.

Despite a busy week, I still managed to get my speed sessions done, fit in some strength training, and most importantly, stay consistent. That's what really counts.

Progress isn't made from one perfect week. It's made from showing up, adapting when needed, and keeping the momentum going.

On to Week 4! 💪🏃‍♀️

WEEK 2: KEEPING ON TRACK 🏃‍♀️🔥

Week two of getting myself back on track and it’s been another good one! 🙌

It’s still warm out there, which definitely makes the training feel that little bit harder, but overall I’m really pleased to be back following a plan again.

The track session was TOUGH 😮‍💨 — a definite reminder that I need to start increasing my mileage and getting those longer runs back in if I want all the hard work to start paying off.

And then there was the killer gym session with my PT! 💪 The squat rack has officially become my new favourite piece of equipment… although I’m not sure my legs agree! 😂

It’s not about every session being perfect. It’s about getting back into the routine, putting the work in and building things up week by week.

Let’s keep going! 🔥

Think your age is holding you back? Think again. 👊🔥

Here’s proof of what can be achieved with the right training plan, consistency and a little bit of belief in yourself.

Getting older doesn’t mean your PB days are behind you. In fact, you might just surprise yourself with what you’re still capable of! 💪🏼

It’s not about being the fastest. It’s about becoming fitter, stronger and faster than the version of you that started.

So, if you’ve still got PBs you want to chase, don’t let your age be the excuse.

Let’s see what you’re capable of. 🏃‍♀️💨

Want a training plan designed around you and your goals?
Get in touch — let’s chase that PB together! 🎯

RunCoaching RunningCoach NeverTooOld ConsistencyIsKey StrongerEveryDay

☀️ Training on Holiday... Yes or No? 🏃‍♀️🌴

Going on holiday doesn't mean all your hard work has to stop. But it also doesn't mean you need to stick rigidly to your training plan.

If you're away for a week or two:
🏃 Run to explore somewhere new instead of chasing pace.
⏰ Keep sessions shorter if it's hot.
💧 Stay hydrated and run early in the morning or later in the evening.
👙 Enjoy a swim or walk or why not try a new sport?
💪 Pack a resistance band for a quick strength session.
😌 Most importantly, enjoy the break and don't feel guilty if you miss a run or two.

Remember, fitness isn't lost overnight. Sometimes a little extra recovery is exactly what your body needs, and you might come back feeling stronger, fresher, and more motivated than ever.

Your holiday should be about making memories, not stressing over missed miles. Keep moving if you can, enjoy the adventure, and when you're home, simply pick up where you left off.

🌍 Are you taking your running shoes on holiday this summer?

✨ New Month. One Goal. Endless Possibilities. ✨

Let's be honest... August is a busy month. Holidays, BBQs, festivals, weddings, family time, and trying to fit everything into the school holidays!

So instead of putting pressure on ourselves to do everything, let's choose just one goal to focus on this month.

It could be...
🏃‍♀️ Sticking to your running plan
💪 Moving your body more
😊 Taking time for yourself
🌿 Creating healthier habits

Remember, you don't have to change everything overnight. One small goal, worked on consistently, can make a huge difference.

What's the one thing you're going to achieve this August? I'd love to hear it in the comments. 👇

Week 1 ✔️ and it feels so good to be back! 💪

This week has been all about getting back into routine:
🏃‍♀️Lots of nice, easy miles.
⚡ A few speed sessions to wake the legs up.
🙌 And a brilliant day as Volunteer Coordinator for the Copthorne Chasers takeover at Tilgate parkrun.

A fantastic first week in the books... now bring on Week 2! Who's ready? 💥

My Top Tips for Achieving Your Goal 💪🏃‍♀️

✨ Have a plan.
A goal without a plan is just a wish. Know what you're working towards and map out how you're going to get there.

📅 Schedule your sessions.
Don't just hope you'll fit them in—put them in your diary like any other important appointment. Your future self will thank you.

🎯 Break big goals into smaller milestones.
Every finish line starts with a single step. Celebrate the small wins because they all add up to something amazing.

📈 Progress slowly.
You don't need to do everything at once. Build gradually, trust the process, and let consistency do the hard work.

❤️ Stay consistent.
Motivation comes and goes, but consistency is what gets results. Keep showing up, even on the days you don't feel like it.

Remember... success isn't about being perfect. It's about taking one step after another until you become the person who achieves the goal you once thought was impossible. You've got this! 💥

🚨 Week 1 starts NOW! 🚨

This is it... the first week of our 12-week Rise 8K journey! 🎉

Whether you're starting from the couch, returning after a break, or already running and looking to build your fitness, this is your sign to begin. Every runner starts somewhere, and every finish line begins with that very first step.

Forget about pace. Forget about comparing yourself to everyone else. Just focus on showing up this week. 💪

Over the next 12 weeks we'll build confidence, fitness and strength together, one run at a time. There will be good days, tough days, and days when you surprise yourself with what you're capable of—but I promise it'll all be worth it when you cross that Rise 8K finish line.

So... who's in? 🙋‍♀️🙋‍♂️

Drop a 🙌 in the comments if you're joining me, and let's keep each other motivated every step of the way.

Week 1. Day 1. Let's do this! 🏃‍♀️🔥

Sometimes the best thing you can do is hit pause. I've taken a little time to reset, recharge and enjoy summer... but now I'm back, refreshed, motivated and ready to help more runners achieve their goals. Let's do this! 💙🏃‍♀️