LifeRunR

Time isn’t on your side. Use it wisely.

Working mum, stressed dad, husband, wife, flying solo or flat out at work: I know how little time there is. Used wisely, even a few focused runs a week can lift everything around you. Data-led coaching from a Hampshire amateur who does it with two kids and a full-time job, from your first 5K to a sub-3 marathon, and triathlon too.

Start with a free chatTry the pace tool
2:58:12Marathon PB (about 4:13 per km). Official results
IronmanFinisher, plus Olympic-distance triathlons. Race results
5K to marathonPlans built for every distance
Age 42PB set while juggling family and work
Photo collage of the coach: racing and celebrating at marathons, with his wife and two children on the beach and by a waterfall, and at work in a suit

A good amateur, not a pro. That’s the point.

I’ve completed an Ironman, plenty of marathons and Olympic-distance triathlons, and run dedicated blocks for 5K, 10K and half marathon goals. I got to 2:58:12 by training around school runs, work deadlines and sleepless nights, not by pretending they didn’t exist.

I love the data and the science: heart rate, pacing, load, recovery and race strategy. Then I translate it into plain English and a plan you can actually follow.

Running is relative to your goals. It’s sociable when you want company and a mental reset when you want quiet.

Whatever your starting line looks like

Couch to 5K

Never run? Start gently, build the habit, and cross your first finish line feeling proud.

5K and 10K

Get sharper with structured speed work, smart pacing and a realistic week.

Half and full marathon

Long-run strategy, fuelling and taper plans that respect your time.

Sub-3

Fine margins, deep analysis and race-day execution for experienced runners.

Triathlon

Swim, bike, run training that fits real life, from Olympic distance up to Ironman.

How coaching works

  1. Find your target

    We agree a goal, a date and what “feel good in the process” means for you.

  2. Build the plan

    A structured plan shaped by your schedule, history, fitness data and family commitments.

  3. Train and track

    Your watch and heart rate data tell the story. I analyse results and adjust the plan.

  4. Race with a strategy

    Pacing, fuelling and a plan B, so race day feels familiar, not scary.

Regimented, but flexible

Life takes over sometimes. Every plan has built-in swap days and fallback sessions, so a missed run becomes a small adjustment, not a failure.

Ways to work together

Online coaching

Video calls, custom plans and result analysis, wherever you live.

In-person sessions

One-to-one coaching at your home or at Basingstoke athletics track, near Hook, Hampshire.

Kit and nutrition advice

As detailed or as simple as you like. No jargon unless you ask for it.

Custom training plans

A complete plan for your goal race, running or triathlon, built around your week. Take it as a one-off or add ongoing coaching.

TrainersGPS watchesHeart rate monitorsClothingRace nutritionData analysis

Quick pace tool

Pick a distance and goal time to see the pace you’ll need. This is the kind of number I start with, then I look at what your training says is realistic.

–per km
–per mile
–speed km/h

Starts at a 3-hour marathon, the classic sub-3 target. Change the distance or time to try your own goal.

Things worth remembering

Achieve your goals. Beat your yesterday.My running philosophy
Running is relative to your own goals.Coach’s rule one
Consistency beats perfection. Flexibility keeps you consistent.Coach’s rule two
Lace up. Step out. The first ten minutes are the hardest. The rest of the run is your reward.Coach’s rule three

Ready for your next start line?

Tell me where you are now and where you want to be. We’ll work out the rest together, on a call or on the track.

Book your free consultation Email me
  • Based in
    Hook, Hampshire
  • Track sessions
    Basingstoke athletics track
  • Online
    Video calls and plan reviews, UK-wide