Make sure your easy runs are actually easy We have all done it. Me included, turned our easy runs into a fun push of pace Because we get that high and it feels good BUT Easy runs being actually easy......Why does it matter? Most of your aerobic adaptations happen when training at a low enough intensity to build your aerobic system effectively. Benefits include: ✅ Improved endurance ✅ Better recovery between sessions ✅ Increased aerobic efficiency ✅ Stronger aerobic base for faster running later The problem? Most runners judge effort by pace. As fitness improves, terrain changes, weather changes and fatigue changes, pace becomes a poor guide for easy running. Many runners use wrist-based heart rate, but these are inaccurate How to fix it: ✅ Use a chest strap ✅ Slow down more than you think you need to ✅ Keep the run conversational ✅ Focus on breathing rhythm rather than pace ✅ Leave the run feeling like you could comfortably continue ✅ Stop letting your music dictate your pace The goal of an easy run isn’t to prove your fitness. It’s to build the aerobic engine that allows you to run faster when it matters. So if it’s an easy run day Actually keep it easy

When I was younger I used to struggle with self-confidence and self-belief a lot.And if I’m honest… it still creeps in now and then 🤷🏻‍♂️ Back then, I struggled with pushing myself out of my comfort zone, even when I knew I needed to. Fast forward to more recently, one of the things I still struggled with was believing I could handle heavy, challenging front squats. I never really liked them and didn’t think I was strong at them. So I avoided pushing it. But now I really enjoy Olympic lifting so having a strong front squat will help that Fast forward to today…👉 90kg for 2 reps 💥 Honestly, me even 12 months ago wouldn’t have believed that. It’s mad how much we limit ourselves before we’ve even given things a proper go. So if you think you get in your own way, have a think about these 👉 Know your reasons why....what are you actually working towards? 👉 Learn what you enjoy and how you like to train 👉 Follow your plan, but be adaptable when needed 👉 And most importantly… get out of your own way The biggest thing holding most people back isn’t ability…It’s the story they keep telling themselves. Stay consistent. Stay patient. The wins will come .....I promise 👊🔥

Shout out to @Lauren Fox this week Not only has Lauren smashed her first marathon and few weeks back did amazing in a half.....and now 4 weeks away from another And...been getting leaner She is also getting a HELL of a lot stronger in the gym, and when we started Strength sessions were just the to help the running It's just very exciting to see some one smashing their goals, but then also smashing an area that wasn't a main goal And she is doing this by getting in there and getting them done, even going in early so she can make sure it happens (busy days make it harder, so putting herself first) Annnnnd, this is a big one. She sends at least 3 videos from each workout to get pointers on technique Amazing progress so far, can't wait to see more coming 💪💪💪💪

This is something I learn't the hard way Always pushing the intensity, trying to work as hard as I would In a strength session But plenty of niggles made me re-think And now entered a 10km with the aim to go faster, I have gone for a new approach to training week Only 2 strength and 4 running I’ll be honest… I still went into this block thinking I could hold a certain pace. Reality check, running the same splits on a hilly route is a completely different game 🏃‍♂️⛰️ And its soooo hilly round here At first I was chasing pace, letting the ego take over… and it just led to blowing up mid-session and feeling rough 😅 Now I’ve flipped it: 👉 Running by effort👉 Letting pace drift on climbs👉 Keeping things controlled Result?Better sessions ✅More consistency 📈And no niggles creeping in 🙌 If you’re training on hills, think about this: • Run by effort, not pace, uphill will always slow you down ⛰️ (think of a rating out of 10 for each rep, try not to exceed an 8 max) - ⌚ Using a good watch and heart rate strap so you get accurate heart rate readings can really help guide you • Start your reps slightly easier than you think, build into them 🧠 • Aim for consistency across reps, not one hero effort 🎯 Drop the ego, train smart, and you’ll improve a lot quicker 👊🔥

Massive shoutout to @Michael Gallagher 52 years old, dropped 38lbs, and ran a half-marathon in under a year, the man is an absolute inspiration. But what makes Michael's story so special isn't just the numbers. It's the honesty. He came in knowing exactly what to do and still had the humility to ask for help. That takes guts. Incredibly proud of everything you've achieved, mate, and we're just getting started. Marathon next 👀 Mission beat @James Pace is on! Want to hear the full story? 👇