AJ Running Coach

Most runners do not need more information. They need the right plan, at the right time, with the right feedback. The goal is to help you improve with a plan that works for you. If you want help with your running, DM me COACHING and I will point you in the right direction. AJ

Busy runners do not usually struggle because they are not trying hard enough. They struggle because they are trying to train like life never gets in the way. The better way is simpler: Realistic structure + consistency. DM COACHING if you want help with your running. AJ

Budget tip: a great daily trainer + a good workout shoe often beats one pricey “super shoe.” Prioritise comfort/stability so you can stack weeks. Free 5km plan + AJRunningCoach.com AJ

3 carbon mistakes: wearing them daily, letting “pop” turn every run faster, and not rotating shoes. Use carbons strategically and keep easy days easy. Free 5km plan + AJRunningCoach.com AJ

You do not need the perfect week to make progress. You need enough good weeks strung together. A lot of runners lose confidence too quickly when life gets in the way for a few days. Progress comes from consistency over time, not perfection. DM COACHING if you want help AJ

60 mins easy today — 7.83mi @ 7:39/mi, HR 115 I deliberately slowed it down to feel fresher for Sunday’s big session. Stayed relaxed, worked through the checklist and just enjoyed the run in the sun Sometimes slower is exactly what you need AJ AJRunningCoach.com

60 mins easy today — 8.08mi @ 7:25/mi, HR 120. Delayed all day with work and ran about 2 hours after eating, so not ideal to start. But once I settled in it felt smooth and the session flew by in the sun. Another solid easy run. AJ AJRunningCoach.com

Transition rule: start with 10–15 mins inside ONE workout, then build to 20–30 mins the next week. If tightness lingers 24–48h, back off. Free 5km plan + AJRunningCoach.com AJ

I’ve got space for a few runners right now. For busy runners who want: Clearer structure Better pacing Training that fits real life Feedback and support You do not need to be elite. You just need to stop guessing. DM “COACHING”.

Before you buy carbons: are you consistent and do you have a great daily trainer? If not, fix basics first. Carb ones are a bonus, not the base. Free 5km plan + AJRunningCoach.com AJ

Why I coach busy runners the way I do: Most runners are not struggling because they don’t care They’re struggling because their training is built for an ideal week, not their actual life Work, family, busy weeks. Good coaching should fit around real life DM “COACHING”.

6×1 mile threshold today (1 min recoveries) 10.25mi total, reps avg 5:51/mi, HR 133 Tough route with elevation and wind but hit every rep, most slightly quicker than target. Big confidence boost ahead of Fleet Half Marathon. AJ AJRunningCoach.com

Wear carbons for race day + key workouts. Park them for most easy runs. Strategic use = benefit without extra niggles. Free 5km plan + AJRunningCoach.com AJ

Lucy improved her 5K from 33:08 to 29:12 in 10 weeks. That didn’t come from guessing. It came from better structure, consistent training, and building confidence week by week. Most runners are capable of more than they realise. DM “COACHING” AJ AJRunningCoach.com

60 mins easy today — 7.99mi @ 7:30/mi, HR 118 Legs felt much fresher than yesterday so I could relax properly and work through my pacing and form checklist. Everything felt smooth and controlled A very successful easy run AJ AJRunningCoach.com

Carbon shoes aren’t magic. They can help efficiency, but they can’t replace fitness, pacing, or consistency. This week: how to use them without wrecking your legs. Free 5km plan + AJRunningCoach.com AJ

5 signs you’d benefit from a running coach: You keep second-guessing your training Your plan doesn’t fit work/family life You don’t know if your pacing is right You struggle to stay consistent You want to improve without overcomplicating it DM “COACHING”. AJ

60 mins easy today — 8.02mi @ 7:29/mi, HR 120. Legs a bit fatigued after yesterday’s session but got the run done and focused on pacing. A couple miles crept quicker than planned but effort stayed controlled. Good start to the week. AJ AJRunningCoach.com

Weekly HRV review > daily panic. Find the pattern, change ONE lever, repeat. That’s how you turn data into faster running. Free 5km plan + AJRunningCoach.com AJ

Great session today: 16 miles with MP + Threshold blocks. MP avg 6:18/mi, Threshold 5:57/mi, HR 133 Ran actual marathon pace instead of slightly quicker and it made a big difference. Wind was brutal but still hit most of the paces. Confidence is very high right now. AJ