Services

Bob coaches adult endurance runners i.e. any distance from 5k to ultra-marathons. He offers two services: target race and ongoing support. On this page, you will discover what’s included in both.

Some athletes want support through to a target race. The duration of these arrangements depends on the type of race and the runner’s starting point in terms of experience and fitness. For a marathon, the duration is typically in the range of 6 months (for a first marathon and someone who is relatively inexperienced at running) to 12 weeks. For races shorter than a marathon the duration is typically anything from 4 months to 10 weeks. For an ultra-marathon, the duration is rarely less than 4 months and could be 9 months or more (eg for a 100-mile effort).

Target race

Ongoing relationships aren’t focused on a specific event. They tend to focus on the longer-term development of the athlete, typically for 12 – 18 months, often to achieve specific performance goals but also sometimes to simply develop as a runner in terms of confidence, enjoyment and skill.

Ongoing support

What’s included?

An initial meeting

An initial meeting to get to know each other and your running goals (this is usually by Zoom but can be face-to-face). You will also be sent an online questionnaire in advance so you can provide relevant background information and data.

Training programmes

The programmes will usually include a longer-term overview plan (in the jargon: a macrocycle!) and detailed/weekly plans for blocks of 3 – 5 weeks. The plans take account of and are flexed around your other life commitments (family, friends, and work!). We share and view the plans online, and you have access to edit.

Help identifying the right races

If you want to race, help to identify races which are relevant to your goals and ambitions (and which you will enjoy!).

Unlimited contact

Unlimited contact by email, text, WhatsApp/message, or phone. Yes, unlimited! 

Advice on race preparation

Advice on preparation for races and on-the-day race strategies.

A monthly Zoom meeting or phone call

A Zoom meeting or phone call usually every 3 – 5 weeks to review progress and to plan the next detailed block.

And as necessary, Bob can also help with…

  • I am cautious about advising on radical changes to athletes’ natural running style (there can be injury risks). However, it is often possible to work on some adaptations which can improve efficiency, economy and speed. I can help my observing an athlete’s style and suggesting opportunities to adapt.

  • Appropriate strength & conditioning can have significant benefits including, for example, helping to improve performance and reduce the risk of injury. Bob can support you to undertake appropriate strength & conditioning; this can include referring you to specialist strength & conditioning coaches, suggesting some great books/guides, and encouraging you to actually do the work!

  • Suggesting when it might be helpful for you to consult with relevant experts eg doctor, osteopath, physio, personal trainer, nutritionist.

  • Advice on how to use your “wearable tech” (aka watch!) in training and at races.

  • Bob can advise on effective warm-ups and their benefits. He can also help with drills. Drills can be fun (think skipping to pick cherries or shooing chickens!) but they can also be very valuable in terms of, for example: improving technique, strengthening certain muscle groups, and improving agility, balance and co-ordination (the ABCs!).

  • Standing with you as you recover from injury, including where appropriate working closely with your medical/health professional advisers.

Get in touch