A plan built around the week you actually have — not the week a magazine thinks you have. Coached by someone who’s run 2:57, lost it to a back injury, and built his way back to 3:45.
2:57
Marathon PB, before the accident
3:45
Marathon, after rebuilding from the car accident.
30:07
10K PB
2019
First triathlon — swim, bike, run
WHAT ARE YOU TRAINING FOR?
Every distance, every starting point.
You don’t need to already be a runner. Half the people I coach started out convinced they weren’t one.
Your first 5K
Run–walk to begin with, building to a continuous 5K. No pace targets, no pressure — just getting you there in one piece and enjoying it.
10K
The distance where structure starts to matter. We add a little speed work and learn what a sustainable pace actually feels like.
Half marathon
The most popular jump. Long runs built gradually, fuelling practised properly, and strength work to protect the knees and hips.
Marathon
The big one. Periodised blocks, race-pace rehearsal, taper done properly — and honest conversations about what your week can carry.
WHAT YOU GET
A plan, not a spreadsheet.
Race-specific blocks
Training built backwards from your race date, so the hard work lands when it should and you arrive fresh.
Pacing and zones
We work out your actual training paces rather than guessing. Most people run their easy runs far too hard.
Form and technique
Cadence, posture and foot strike — the things that make running feel easier and hurt less.
Injury-history aware
I’ve rebuilt from a prolapsed disc. If you’ve got a niggle or a history, the plan accounts for it from day one.
Strength that supports running
Runners who lift get injured less. Sessions can be added at home, no gym needed.
Adjusted as life happens
Missed a week? Bad cold? Work trip? The plan moves. It’s supposed to.
WHY I COACH RUNNERS
“I've been the quick one, and I've been the one told he'd never run again. I know which conversation is harder — and it isn't the one about pace.”
Harvey Langer · 10K 30:07 · Marathon 2:57 before, 3:45 after
HOW COACHING WORKS
Three steps to a smarter plan.
01
We talk about your race
Your date, your target, your history, and honestly how many hours a week you can give it.
02
I write your plan
Week by week, built backwards from race day and around your actual commitments.
03
We adjust as we go
Regular check-ins. The plan changes when life does — that’s the difference between a coach and a PDF.
BEFORE YOU START
The questions runners actually ask.
I've never run before — is this for me?
Yes — that is the most common starting point I see. First-5K plans begin with run–walk intervals, so you are never asked to run further than you comfortably can on day one.
Do I need a GPS watch?
No. A watch makes pacing easier and I will use the data if you have one, but a phone app is fine and plenty of people start with nothing at all.
How many days a week will I be running?
Usually three to four, depending on the distance and what your week can carry. We agree that number before the plan is written rather than after.
I've got a dodgy knee/hip/back. Can you still coach me?
In most cases yes — I have rebuilt my own running from a prolapsed disc. We plan around the history from day one. If something needs assessing medically first, I will tell you and ask you to see your GP or a physio.
Can I combine running with strength sessions?
Yes, and I would usually recommend it. Runners who strength train get injured less. The two plans are written to fit around each other rather than compete.
What if I get injured mid-plan?
We adapt. Depending on the injury that might mean cross-training, reduced volume, or pausing and rebuilding. You will not be left with a plan you cannot follow.
Do you coach for triathlon too?
I have raced triathlon myself since 2019 and can coach the run leg and the strength work around it. For full multi-sport programming, tell me what you need at the consultation and I will be honest about whether I am the right coach.
Small changes. Done regularly. Life changed.
Tell me what you want to change and I’ll tell you honestly whether I can help.