How we coach for a Marathon Peak
When Run4U design a marathon build, we think in phases. Each one has its own focus, but they overlap and flow into one another so the athlete always carries forward the right adaptations. The structure looks like this: Base–Base This is where it all begins. We build the aerobic foundation, the consistency, and the rhythm…
Blog: Junior Running Development – Building Strong Foundations for the Future
Ahead of the Run 4 U Junior Academy restarting after a summer break I wanted to jot some notes on this subject that may help parents/carers, other coaches, athletes themselves understand the various elements that should go into training and the planning of training for a junior. To begin, age is just a number.What really…
BODY STATS!
When it comes to body stats and measurements it’s hard to know WHAT to look at and then HOW to interpret them. From a runner’s perspective we may have visions of what an ideal weight or body type is good for us. But you must question where these ‘ideas’ are coming from? If it’s from…
A runners TOTM
Time of the month for a woman is a weird and wonderful thing. For a female runner, for the partner of a female runner, the father or mother of a female runner, for the coach of a female runner, etc, it is especially important that we know how our period affects us at certain phases…
Marathon planning beyond the marathon!
Who plans for the part after the marathon? Come on, hands up?! Do we even consider this to be part of our training cycle? After months of graft, the base/foundation phase…tick, specifics and overload…tick, the taper, the race…all tick, tick, tick. But then what? Grab the nearest burger, put the feet up and wait until…
Run 4 U and Perform rehab plans
Are you an injured runner? Are you struggling to make a difference to your training without constant niggles? Do you want to add prehab to your training or come back stronger than ever? Well, Run 4 U and Perform has learnt their trade to offer carefully bespoke rehab plans to help you back to your…
It’s all about the peAk!
Periodising the training to peak for a race or series of races is what separates your generic downloadable plans to an individualistic and tailored strategy. I recognise over and over again how integral it is to understand how everyone is different. Individuals responds differently to a given stimulus a session places on their body and…
A runner!
You are the person that shows up to the early rise,Who is not always in it for the prize.You breathe the air and feel your feet on the ground,Slight footsteps on grass, paths, roads, pound after pound. You are the person that makes progress through the haze,Moves through the plan, phase after phase.Makes strides forwards,…
RIGHT training at the RIGHT time
You may have heard of the buzz phrases such as mesocycle, microcycle, periodization, peaking, progression etc but they may not mean much to you or you may not see the point. Well, this is what I live and plan by. Getting THE RIGHT TRAINING and more importantly planned at THE RIGHT TIME is THE MOST…
Blog: Why now? 10 x 1!!!
My sister got me thinking with a question about why we were doing the 10 x 1 min intervals set for our training session this morning. I started to think about all the variations we have on this session, also how the timing of ‘when this session’ is impacts how we address this session… Firstly,…
Right, confessions blog
It’s been a rough few months. I can blog now I’m coming out the other side and can see clearly through the fog of the 21st of January that things are not as bleak as they seemed. Not going to lie, December was a toughie. Facing burn out, mental, and physical fatigue and a loss…
Its all in the Heart!
Hi folks, I haven’t blogged for a while so here goes!!! Many of my athletes follow a combined pace target and heart rate target approach to their training. Including myself, I am really relishing seeing these ‘improvements over time’. My belief, like others, are that continued HR testing is a powerful measure of progress. Also,…
RECOVERY
What is running recovery and why is it the number one key to success in reaching our goals… Recovery… Allows both our minds and our bodies that vital chance to Re-set after a heavy period of training and weekly totals. Time to take the focus off completion of sessions and solely focus on enjoyment. Time…
How to prepare for not racing…again!
Blurry eyed and struggling to focus? It has been a long time since I have raced a race! The reason I say, ‘raced a race’, is because I am still racing. I am racing every day. Racing to hit target times, racing to catch heart rate zones, racing to top weekly mileage, even ‘secretly’ racing…
Lockdown Running #2
So, we are well into November and the second lockdown is presenting many of us with more opportunities to run. Think back to a simpler time, a ‘normal’ November the 9th. For me this is up at 6am, drive to work in the dark for 7:15am. Teach some very tired teenagers how to do trigonometry…
Why I run?
When I ask people why they run, or pose the question to people thinking of starting to run I hear the following: ‘It’s good for my health’, ‘I want to lose weight’, ‘I want to tone up’ or even ‘To give me some base fitness for my other sports’. Whilst these are all true, there…
What are Run 4 U and Perform training plans and how are they different to all the others out there?
First of all, Run 4 U and Perform training plans put the person at the centre of all the training sessions, from the weekly mileage calculations, the short term and long term goals to all of the advice offered. We make sure that at no point the athlete feels overwhelmed by giving daily and weekly…
Tried and tested – Beet It shots
What: During the build up to my recent race I have tried and tested Beet It shots which is a 70ml dose of 98% beetroot juice mixed with 2% lemon juice. Available on amazon, 15 x 70ml for £17.71. Why: This is a product used by many pro cycling, rugby and football teams and most…
Post baby running
Run 4 U and Perform can help you get back into shape post baby. There is a great deal of science behind what and when to do exercise post baby. I believe the key to success in getting back to or developing new fitness is to have someone in your corner. Somebody who knows how…
What is Run 4 U and Perform’s philosophy and why is it important that we all get involved?
My vision is that when you run for yourselves and only yourselves, consequently, you will undoubtedly perform. To begin to explain this I found the definition from the dictionary on what ‘perform’ means: Verb 1. carry out, accomplish, or fulfil (an action, task, or function). When we begin on a journey or take steps towards…
Run 4 U and Perform 