The Running Workshop

Just 3 weeks to go!

Just a quick reminder for anyone who was considering this race, this weekend is the last opportunity to enter and get a free t-shirt!

Looking forward to seeing some old, and new, faces soon.

Thanks, Nathan

🏃‍♀️🧘 Join us after your Spring Marathon for a weekend of relaxation and replenishment.

Picture scenic trails and rejuvenating yoga sessions. Whether you’re a seasoned runner or a yoga enthusiast this retreat will give the opportunity to unwind and recharge.

- All-inclusive accommodation

- Daily Yoga sessions

- Coached running sessions

- Sports Massage

- Guided Meditation

- Idyllic Countryside Location

Limited Spots available. For more info and bookings please visit:

https://bookwhen.com/yogawithmachelle/e/ev-sal4-20240426160000

Happy New Year everyone! Marden’s very own Russet Runners are excited to announce a brand new event for 2024, the Russet Runners Marden 10k, sponsored by Kayo Digital, taking place on Sunday 2nd June! Race HQ is at Marden Cricket and Hockey Club and the fast flat route will take in many of the picturesque lanes around the village. This is going to be a fantastic community event for our beautiful village, and we want to make it as inclusive as possible for local residents. We are therefore offering an early bird discount of £2 per runner for participants in Marden, just enter promo code EARLYBIRDRR10K at checkout. For full details visit www.russetrunners.co.uk/10k

Join us this Spring for a weekend of relaxation and replenishment. 🏃‍♂️🏃‍♀️🧘‍♀️

Picture scenic trails, rejuvenating yoga sessions, and moments of tranquility. Whether you’re a seasoned runner or a yoga enthusiast, this retreat is your invitation to unwind, recharge, and find balance.

— All Inclusive Accommodation
— Daily Yoga Sessions
— Coached Running Sessions
— Sports Massage
— Guided Meditation
— Idyllic Countryside Location

Limited spots available, for more info and bookings please visit:

https://bookwhen.com/yogawithmachelle/e/ev-sal4-20240426160000

10K PB 43:45 - 40:00 🏅

Great running from Tom Livesey this weekend at the Marden 10K. Tom has run since 2010 however never been able to commit to a structured training regime.
After a successful stint of marathon training last year, Tom has returned to regular training and is already making good progress in his preparations for a spring Marathon. 🏃‍♂️💨

Well done Tom, looking forward to seeing how you get on.

Are you training for a Spring Marathon? Why not get in touch to discuss how I can help you achieve your goals. Link in bio or dm.

⭐️ WIN 3 MONTHS OF RUNNING COACHING FOR FREE⭐️

“Attention all runners and fitness enthusiasts! Are you ready to take your running to the next level? Here’s your chance to WIN 3 MONTHS OF RUNNING COACHING FOR FREE! Imagine having your very own certified running coach by your side, guiding you, motivating you, and helping you achieve your running goals.

HOW TO ENTER

To enter this free competition all you have to do is:

1️⃣Like this post
2️⃣Comment on this post
3️⃣Tag a friend

WHAT DO YOU GET?

✅INITIAL ASSESSMENT SESSION – ONLINE OR IN PERSON
We will have a look at your running technique, identify any areas for development as well as discuss your training history, availability and goals.

✅TRAINING PLAN
After discussing your goals etc, you will receive your first 4 weeks of training via email. Your training will be specifically designed to help support your goals. It will include details of all the running you need to do, as well as any drills or S&C to support this. (12-week total plan).

✅WEEKLY CHECK IN CALL
Every week you will have the opportunity to check in with me over the phone to discuss how your training is going. Any modifications or adjustments will be made accordingly.

✅ON GOING SUPPORT
Throughout your training you will receive on-going support via a messenger service of your choice e.g. whatsapp. If you have any queries or questions about your training, I will get back to you within 24hrs.

🏆WINNER TO BE SELECTED AT RANDOM USING A COMPUTER-GENERATED SELECTOR

CLOSING DATE: 30.11.23
WINNER TO BE ANNOUNCED: 01.12.23

GOOD LUCK 🍀

Rose’s running journey 🏃‍♀️❤️

Rose came to me looking for help with preparation for the Marathon. As a seasoned campaigner with experience across a range of distances, this was a great opportunity to see how far she could go.

Rose’s aim was to run her first ever sub 4hr time over the distance and she was a real superstar throughout training, never missing a session and ticking all the boxes. She even managed to PB her 20mile time by over 10mins, showing she was in fine form.

Sadly an unexpected foot issue on the day of the race prevented Rose from realising her goal. Nevertheless she achieved so much in the build and can be very proud of her training. I have no doubt that she will achieve her goal next time around and look forward to working with her again next time.

Well done Rose 👏

Huge congratulations to Jim Bull on completing the Loch Ness Marathon this weekend. 🦕🏃‍♂️⛰️

Jim completed his first marathon in Valencia last year and after a successful first outing was keen to challenge himself again.

Jim opted for the rolling hills of Scotland and took on the challenger at Loch Ness, a very different proposition to the flat Valencia! Despite the hills Jim still managed a 10min PB with even splits. 💪

Congratulations Jim a well deserved result after all the weeks of effort 👏

Jamie’s marathon journey 🏃‍♂️💨

As a regular gym goer working on functional fitness and strength training, Jamie already had a good level of base fitness. After completing several 10ks and half marathons however, he was keen to challenge himself at the next level by completing a marathon, and approached The Running Workshop for some video analysis and a marathon specific training plan.

Through video analysis we were able to identify areas in which he could be more efficient with his technique. In addition to his 16 week marathon plan we were also able to provide him with support to help enhance his running economy.

Being a highly successful conductor and travelling all around Europe, Jamie’s plan needed to be flexible and accommodate his ever changing routine. As such we were able to formulate a plan that worked to fit in with his lifestyle.

Jamie did a great job, completing all of his training and balancing the demands of his work to successfully run his first ever marathon 💪

Try this weeks training session:

Training Goal: Speed Development - this is a quick one! 🏃‍♀️🏃‍♂️💨

Level: Intermediate

Here are the details ➡️

W/U: minimum of 10mins easy running + 2 x 20s strides

Repeat x 4:
200m Hard @ 1500/1mile pace
200m walk recovery

Repeat x 4

400m Hard @ 1500/1mile pace
400m walk recovery

Repeat x 4:
200m Hard @ 1500/1mile pace
200m walk recovery

W/D: 10mins light jogging/static stretching of major muscle groups.