AMHRunning Running Coaching

Wednesday Workout:

This one is a great workout when you are near a PB attempt.

This workout should be used at the end of a 5k block. The 6 x 1k mean that you are doing your target pace over distance, but with some recovery. It can be a real confidence boost and that last 1 k rep can feel really challenging.

It will show you the results of your hard work up to this point in whatever plan you are doing.

The warm up and cool down can be adjusted depending on your overall fitness and weekly volume so it can fit in to where you are in your journey.

Get your running kit ready the evening before:

This does several things -
Shows you what you intend to do ahead of time
Is a physical reminder of the run you want to go on
Reduces the excuse of not having clean kit ready
Takes less energy to get ready and out on a run

Seems like a simple idea, but can really help when your motivation is lower than usual.

Follow for weekly running tips

Deload week done

Comparison vs last week
Mileage(volume) – 43.3/34.4 – 20% decrease
Intensity miles – 13/10 – 23% decrease

But why deload?

We can't keep stressing the body out without giving it chance to recover, repair and build in the gains from the work we've done.
Having an intentional decrease in volume and intensity helps the body to do all of this as we are putting it under less stress.
Also keeping an eye on our recovery - sleep, rest, stretching and gentle movement.

This is why I coach.

Listening to what my runners want and helping them achieve things they didn't think were possible is incredibly rewarding.

Coaching isn't just about finishing times.

It's about building confidence, consistency and helping runners enjoy the journey. Helping runners fit exercise into their lives in a way that they enjoy.

Thank you Aimee for trusting me with your training.

Why running coaching?

Running has been part of my life for over 20 years.

Like most runners, my journey hasn't been perfect.

I've had great races, disappointing races, injuries, lessons learned and plenty of times where things didn't go to plan.

It has taken me many years to learn about what builds successful training. The elements needed to train with consistency and structure. To try and avoid injury, to achieve what you want or what you dream of.

Those experiences have shaped the way I coach.

I believe every runner deserves a plan that understands them, their goals, their lifestyle and their journey.

www.amhrunning.co.uk

Taking a small number of runners for personalised coaching.

Whether you're training for your first 5K, chasing a PB or preparing for a marathon, I'd love to help.

If you'd like to find out more, get in touch for a free consultation.

www.amhrunning.co.uk

Easy runs are not "junk miles"

Some of the most important training you do happens at an easy pace.

Easy running helps:

Build aerobic fitness
Improve endurance
Support recovery
Allow you to train consistently

One of the biggest mistakes runners make is running their easy days too hard. You should be able to talk for the whole long run.

Remember:

Easy days allow you to make the most of your hard days.

Tell me it's a Saturday, without telling me it's a Saturday!

Getting my kit ready for my long run really helps me get motivated.

For me the long run is important, it builds endurance, means you can practice fueling if you are doing a long race.

Whether you are doing a long run, or something shorter, getting your kit ready can really help motivation!

Show me your kit get ready in the comments!

It's ok to change targets!

Here are the targets I set myself at the beginning of the year. And as you can see some have changes and that's ok.

Whatever the reason - I had a ni**le, life interrupted training, I just wanted to.

That's why I've changed Copenhagen. I realised I want to run and enjoy the city not focus on a time.

Targets only work if the motivate you and the are completely personal!

What does a coach actually do?

A coach isn't someone who just writes a list of runs.

Good coaching is about understanding:

Your Goals
Your Motivation
Your Current Ability
Your Lifestyle and Commitments

Your training should be built around your life, not the other way round.

Every runner is different, and that's why personalised coaching matters!