10000 Final

10,000m with one lap to go.

Marathon Training Plan

This is an example, as all plans are bespoke to the individual runner.

This is the first four days of a 12 day cycle. The complete cycle includes training at 10km, 5km, 3km and mile pace.

  • Day 1 – Build up to 1 hours, 40 minute. Start with 1 hour and add 10 min per cycle.
  • Day 2 – 60 min @ 85%
  • Day 3 – 5k pace – 6 x 1000m with 90sec slow jog.
  • Day 4 – 75 min @ 75%

Your first question may be, how do you run for 60min at 75% or 80%.

How do you run a specific distance, say 10km at 80%, well that is one reason you have a coach.

All sessions are based upon specific paces, which are calculated by the coach.

Online Coaching For Runners

Paul a former qualified UKA coach, has been helping runners reach their full potential for 20 years. 

Gold Medalist 10,000m European Championships  2019

Gold Medalist 1500m European Championships  2019

Gold Medalist 800m European Championships  2019

In touch via facetime or skype, e mails and available 24/7. Paul will inspire you to be better, whatever age or level of ability. His last two clients took up running at the age of 58 & 60 and one has just completed their first London Marathon. Paul says, "its fabulous to see how motivated people are after seeing what is possible".

Paul knows that the most important aspect of running any distance is Endurance. As an endurance coach of 20 years he also knows how to train athletes and improve their endurance. Writing bespoke training plans for individuals, he will explain why he has prepared a specific training session and what the objectives are. 

Paul will look at your work, discuss your personal life and write a running programme to fit around your commitments. Working together over the coming months, you will see a dramatic improvement in your fitness and running.


  • £65 for a bespoke six week plan, thereafter £65 per six week block.

It is usual to write in six week blocks or cycles.

If you wish to see an example of a training plan, for a specific distance, just ask.

If you would like to start training with Paul or have any questions, please E mail, runningholiday@gmail.com

The Right Coach

So how do you choose the right coach. This may be a yoga teacher, a Pilates teacher or a personal trainer in the gym. Simple really, if you wish to look like the trainer, train with them. If you wish to be fast, train with someone who is fast.  I have seen personal trainers in the gym with huge arms and skinny frogs legs. ( who would choose to look like that ) I think it is because the mirrors in the gym are at such a height, their legs don't show ha ha. Then there are the coaches at running clubs, who either don't run because they are over weight or run very slow, yet they train others! Its your choice. 

800m Heat
800m Heats World Championships

You should have a coach you can be proud of and tell everyone who your coach is. They should be an ambassador for the sport, reasonably fast ( running coach )  and it would be good if they have been coaching for a number of years.

1500m heat
1500m Heats World Championships 2019

Paul is currently training for the European Championships, where he will race over 3000m, 1500m and 800m. Does he expect to win, well, yes he does. You have to believe you can win, to win. Paul trains almost every day, training twice every other day, alternating between long runs and interval sessions.

running speedwork


Winning is not just about your fitness, it is a state of mind. If you start your race thinking you are second best, that is all you will ever be. You have to have a positive attitude to win, Paul thinks he can win and with a positive attitude so can you. If you want to be a winner, not second best, find yourself a good coach.

Help Me Find My Full Potential...

Think you are not fast enough or good enough to have a personal coach. No one gets to the top by themselves, Tennis, Golf... everyone has a coach.  If you wish to fulfil your potential contact me today.