TRAINING HUB

Welcome to the Training Hub

This is your go-to space for practical advice, expert guidance and everyday tools to help you become a stronger, more confident runner.

Whether you’re after strength and conditioning workouts, running terms explained in plain English, or deeper dives into mindset and nutrition — it’s all here, ready when you are.

Strength & Conditioning

Targeted sessions and tips to build power, prevent injury and support your running.

RUNNING TERMS, EXPLAINED

Pacing and Effort

Your go-to questions about pacing and effort.

Easy running is used in long runs, supplementary runs, warm-ups, cool-downs and active recoveries between higher intensity intervals. The primary benefit of easy running is that it enables you to run greater distance without significantly increasing stress on your body. The pace should be between 60-80% of maximum heart rate. Running faster on low intensity days may reduce performance on higher intensity days. But resting between higher intensity runs will not allow higher mileage, which could negate further fitness benefits.

‘Easy’ runs speak for themselves, there should be very little perceived effort and it should be easy to hold a conversation during the run.

Steady running is executed above lactate threshold (LT) but below lactate turn point (LTP). At the lower end of the zone (81-85% of max heart rate) this involves medium to long workouts, and at the higher end of the zone (86-89% of max heart rate), this involves short to medium workouts. All workouts regardless of duration are generally run at a fairly constant pace. The athlete should get tired as a function of the volume, not of the intensity of the session. Athletes should find that they are able to talk when running at a steady pace, but may find it intermittently difficult. The pace should feel comfortable to the athlete, although if continued for a long time they would find it increasingly difficult.

Tempo pace is traditionally defined as the pace of running at or slightly above which the blood lactate level begins to spike – that is, the Lactate Turn Point (LTP.) Tempo runs are traditionally run just above LTP at the lower end of the tempo zone and are generally constant pace efforts that last for a relatively prolonged period of time. Additionally, some runners gradually build up the intensity of a longer tempo run until actually running at tempo pace for the target duration. All these practices can yield positive results. However, a lot of athletes do longer tempo runs at slower than true tempo pace.

A fast run is deemed a faster than tempo run. With this type of run an athlete is likely to slow as the run progresses. It is unusual for this run to be set in training as it is close to race pace. However it is not uncommon for some athletes to over commit when doing tempo runs and they then become “Fast Runs” where the volume of lactate accumulation is far greater than that perhaps intended, leading to fatigue and the athlete slowing. During this kind of run the athlete will have to withstand higher than usual levels of lactate without being able to have recovery periods to clear it. This will cause a training adaptation, but a lot of recovery is required before it can be repeated

Training Structure

Your go-to questions about training structure.

The word Fartlek comes from the Swedish for “Speed Play” ; the training is done at a variety of speeds, where the athlete will disperse periods of slower running with faster sections. Varying the terrain of the run can add a further dimension to the training affect and it may be that the faster efforts are up hills. It isa type which can be used for athletes of all levels, with the pace of the faster and slower sections fitted to suit the athlete’s ability and readiness. One of the advantages of Fartlek is that if an athlete starts off running too quickly then they can adapt the speed of both the slower and faster sections to ensure that they can complete the session requested.

This is when an athlete undertakes more than one effort within a training session . Repetition training allows an athlete to undertake a higher volume or intensity at a specific pace than what could be achieved in a single continuous run. For example, Rather than running 5k in 13 minutes (an average pace of 31.5s per 200m) an athlete can instead perform 25x200m with 30s rest between reps at a pace of 30s per 200m (around 5% faster). The terms Repetition Training and Interval Training are generally interchangeable. However there is a very distinct difference, whereas Interval Training is always Repetition Training, Repetition Training is most often not Interval training.

The premise behind Yasso 800s is that running a series of 10 fast 800-meter intervals, running the 800m at the speed of running a marathon at your target pace with your rest being eq al to your efforts. This training protocol aims to help you develop speed, pace, and endurance. An example of a Yasso for a marathon runner who is looking at a 3 hour marathon would be doing 10 x800 reps with the 800m being covered in 3 minutes and the recovery als0 being 3 minutes. However, runners with a marathon time of 5 hours or more, 5 to 6 minutes of rest time between 800s is not recommended, s there will be too much recovery and will take a long time to complete. Instead, athletes should have 3 to 4 minutes recovery between intervals.

Hill Training is essentially resistance training for running, with the body having to overcome the challenge of moving forwards while gaining elevation. Hill training can be used alongside other training methods, on its own, or as a substitute for other methods of training. However, with hill running the athlete will be using slightly different muscles compared to running on the flat, as such hill running should be part of an integrated training programme, not a training programme in itself.

A split run is a form of interval session that models the particular distance an athlete is training for. Therefore if an athlete is looking at improving their 5km time. They would split the 5km into reps of varying lengths that are broken up by short breaks. My go to 5km session is a split run as 5 x 1km with 60s recovery between each km rep.

Fitness & Physiology

Your go-to questions about fitness & physiology

The point at which lactic acid starts to build faster than your body can clear it. Training just below this helps you run faster for longer.

VO₂ Max refers to the maximum amount of oxygen your body can utilise during intense exercise. It’s a key indicator of aerobic fitness and endurance capacity. While genetics play a role, VO₂ Max can be improved through structured training such as intervals and tempo runs. A higher VO₂ Max allows you to run faster and further with greater efficiency. Although not something to obsess over, understanding your VO₂ Max can help guide your training intensity and monitor improvements over time.

Cadence is the number of steps you take per minute while running. Optimal cadence varies between individuals, but a common target is around 170–180 steps per minute. A quicker cadence with shorter steps often leads to better running economy, reduced impact on joints, and lower injury risk. If you’re overstriding or feel sluggish, gradually increasing your cadence—especially during easy or tempo runs—can improve overall form and efficiency.

DOMS refers to the muscle soreness and stiffness that typically peaks 24–72 hours after an unfamiliar or intense workout. It’s common after hill sessions, strength training, or returning from a break. While uncomfortable, it’s a normal part of the adaptation process as your muscles rebuild stronger. Easy movement, active recovery, hydration, and good nutrition can help manage DOMS. It’s best not to push hard again until the soreness subsides, as recovery is when progress is made.

Technique & Gear

Your go-to questions about technique and gear.

Landing on the middle of your foot (rather than your heel or toes). Often encouraged for efficiency and injury prevention.

Shoe drop is the difference in height between the heel and the forefoot of your running shoe. It’s usually measured in millimetres. A higher drop (8–12mm) can provide more cushioning for the heel and is often preferred by heel strikers, while a lower drop (0–6mm) encourages a more natural footstrike and is popular among forefoot or midfoot runners. There’s no one-size-fits-all—drop affects your biomechanics, and changing too quickly can lead to injury. It’s important to choose what suits your gait and transition gradually if needed.

Gait analysis involves assessing your running form, including foot strike, stride, posture, and joint alignment. It’s commonly used to identify inefficiencies or imbalances that could lead to injury. Many specialist running shops offer gait analysis to help recommend suitable footwear, but more in-depth assessments may also involve video footage and professional feedback. Understanding your gait helps you improve technique and reduce the risk of injury, especially as training load increases.

WORKOUT VIDEOS

TRAINING INSIGHTS

Simple Nutrition Tips for Runners

Running for Your Head, Not Just Your Legs

Intervals, Tempos & Strides: What They Mean

The Other 23 Hours: How to Recover Smarter

Strength and Conditioning Exercises for Running

How to make hills hurt less!

Replenish Your Carbs

Join a Running Club

CLIENT REVIEWS

“Thank you Rhys! I ran the Edinburgh Marathon in 4h 46m 56s and I smashed my target of a sub 5 hour marathon. I took 20 minutes off my Brighton marathon time!! Now you may think that is not so amazing BUT, I had never been able to run distance even as a child and only began aiming for 5k 11 years ago! Also, I am 61 in a few days!! Conditions were not ideal: it was a super wet start to the race , dry in the middle and a torrential finish, a lot of runners were walking and it was hard to get round them. Rhys developed a personal training plan for my Edinburgh Marathon, to fit in with my busy schedule and the other workouts I like to do. Rhys gave me lots of great tips for fuelling and nutrition, as a result I did not lose energy in the race nor get cramp. I am absolutely delighted with my result .”
Roz A
“Started working with Rhys shortly after having my first child. I had lost the enjoyment in my running and was really struggling for consistency. Rhys was brilliant from start to finish. Rhys really listens and adapts the plan to your needs as well as bringing the wealth of experience he has from being such a great runner himself. I managed to get my 2.41 marathon pb hitting about 80k mileage a week at its max, which is a prime example of how Rhys really built the plan around my life (my friends doing similar times were doing far higher miles but Rhys really focuses on quality, not just quantity). The best feedback that I could give is I am about to start my second plan and am loving running again! Would recommend Rhys to anyone who wants to improve their running and well being.”
Matthew D
“I can’t recommend Coach Rhys highly enough. His coaching style strikes the perfect balance between encouragement and challenge, helping me push beyond what I thought I was capable of.

Rhys took the time to understand my goals and build a plan around them – and the results speak for themselves. With his guidance, I achieved a 14-minute marathon PB, his structured training, smart pacing advice, and unwavering support made all the difference, especially on race day.

Since working with Rhys, I’ve seen a big improvement in both my performance and mindset. He’s not just helped me become a better runner – he’s helped me enjoy the process more, too. TOP TOP Coach!!”

Ashley V
“I would definitely recommend Rhys as a running coach. Thanks to his personalised training plan, I ran a marathon in 2:49, and also set new PB in both the 10k and park run. The plan was well structured, progressive and accommodated my individual needs and goals. He was able to adapt my plan at short notice if I couldn’t make a running session due to work/life commitments. Pricing is very reasonable for the quality of coaching and results delivered. If you’re looking for someone with extensive knowledge, then give him a message.”
Grace B

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rbrunningandwellbeing@gmail.com

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