The Milestone Pursuit

In this audio coaching session, where you download the recording and listen to it on the run as if I'm there with you, we are returning to the Olympic Park and we're changing it up a little from the out and out speed of the last few weeks 6, 5, 4, 3, 2, 1 minutes of running at an ever-increasing pace, all off 2 mins recovery.... And extra points if you can name who won the bronze medal at the 2012...

I caught up with Charlotte Purdue on Zoom and recorded it. Wasn't quite sure how it would go, turns out its sort of a rustic hybrid between a chat and an interview. We talk about lockdown training, virtual races, lack of actual races, loss of income and Olympic dreams for the 4th fastest British female marathoner of all-time (and third fastest over the HM - behind just Liz McColgan and Paula Radcl...

In this, the latest in our series of mindfulness in running podcasts recorded on the run, we return to some of the mindfulness in running practices we talked about in previous episodes but also add in thoughts on how to apply patience in your running and in life, as we deal with the frustrations of continued lockdown life. Patience = playing the long game, something runners are experts at...... Ho...

In this audio coaching session, where you download the recording and listen to it on the run as if I'm there with you, we are dialling the volume back a little from previous weeks, to return to 6 sets of 400m (or 90s, whichever comes first), 60s rest and then 200m (or 50s whichever comes first) with 2m 30s rest between sets. Similar to episode 8 but with more reps and less rest - it is, therefore,...

In this audio coaching session, where you download the recording and listen to it on the run as if I'm there with you, we use an empty camp site to create a triangle with sides around 100-200m long to to do some running and some strength, balance, agility and co-ordination exercises. You will run each side of the triangle and stop and perform the exercises designed for runners on each corner. Alte...

In this audio coaching session, where you download the recording and listen to it on the run as if I'm there with you, we are continuing with the speed work of previous weeks, moving up to 3 sets of 600m, 200m, 400m, 200m with 60s rest in between, with 3 mins in between the sets. Keeping it varied as we increase the volume! All sorts of tech issues in the last 24 hours, meaning that by the time I...

This easy run and natter builds on the previous edition of Recovery Ramblings and moves on to talk a bit about ambition and what The Milestone Pursuit is attempting to do, for our athletes but also for British Elite Marathon running. I also introduce our new coaching package - Early Milestones - which is an audio (podcast) led programme designed for people new to running but also those looking to...

In this audio coaching session, where you download the recording and listen to it on the run as if I'm there with you, we are doing something different - running downhill as fast as you can. Ideally, you need a sharp descent about 100m long but any kind of descent will do - it's just 8 x 20 seconds down, walking back up and it is a genuinely fun session. Let gravity do it's work, tumble down the h...

In this audio coaching session, where you download the recording and listen to it on the run as if I'm there with you, we are continuing with the short and sharp speed work of previous weeks, moving up to 2 x 600m,3 x 400m, 6 x 200m......except it's not so short or so sharp this week - I'm blaming the trees, the inclines, and the GPS........ The only mindfulness is that that is required to stay fo...

I was going to do this anyway, but since Zoe Williams described me as a 'likeable blokey Londoner' in her article in the Guardian today (Sat 9th May), I thought it was about time I put the record straight introduced myself properly to anyone who bothers to listens to my rambling that doesn't know me. So I recorded some ramblings about my own journey in running and coaching which translates as 55 m...

Ok - so the inevitable has happened, and there was a glitch in this recording (the mic slipped a little further from my mouth than I realised leading to a more rustly run than normal). Still these things happen, I'm a running coach, not a broadcaster, and it just about works so I've posted it anyway. So, in this audio coaching session, where you download the recording and listen to it on the run a...

In this audio coaching session, where you download the recording and listen to it on the run as if I'm there with you, we are progressing on the short and sharp speed work of previous weeks, moving up to 3 sets of 2 x 400m, 2 x 200m each with 60s rest in between and then 3 mins rest in between sets. Running fast is less great (for me) this week.....it happens....move on.... Give it a go! What's th...

Mindfulness has its roots in Buddhist meditation, but we can also use running to focus on the present and switch of from our losses from the past and the noisy anxieties about our future. In this audio coaching session, where you download the recording and listen to it on the run as we are there with you, we are focusing on mindfulness, which in running terms is all about running easy and switchin...

In this audio coaching session, where you download the recording and listen to it on the run as if I'm there with you, we are continuing the short and sharp speed work of previous weeks, this time with 5 sets of 400s, 60s rest and then 200s all out, with 3 minutes rest in between each set. 3k of effort in total - all fast. Running fast is great! Hope you enjoy running it / listening to it, as much...

In this audio coaching session, where you download the recording and listen to it on the run as if I'm there with you, we are focusing on keeping it easy, but making the the easy run more interesting with a few random surges Featuring The Tempest (and the olympic bell), Bradley Wiggins, Handball, Basketball, The Netherlands and grief..... Don't forget The Milestone Pursuit Metric Marathon on Sunda...

In this audio coaching session, where you download the recording and listen to it on the run as if I'm there with you, we are focusing on short distance speed and leg turnover with 3 sets of 400, 300 and 200m at pace. Recorded on 20.04.20, includes mention of the 2.6 challenge started by the London Marathon and The Milestone Pursuit Metric Marathon; https://www.strava.com/clubs/themilestonepursuit...

In this audio coaching session, where you download the recording and listen to it on the run as if I'm there with you, we are starting from the same spot each time, running for anywhere between 20 and 90 seconds at an intensity of your choice, then resting for the same duration that you ran for, then running back to the original spot in the same time. The session itself lasts 25 mins after a warm-...

In this audio coaching session, where you download the recording and listen to it on the run as if I'm there with you, we are doing 10 sets of 200m as hard as you can with 200m walk or jog recovery in between (I walked slowly!). It's all about getting legs moving, turning over at high speed, recruiting different muscle fibres than 'normal' but without pushing yourself too much aerobically. An endo...

As featured in The Guardian ( https://www.theguardian.com/lifeandstyle/2020/may/09/fit-in-my-40s-silently-arguing-mindful-running-coach ) this audio coaching session, where you download the recording and listen to it on the run as if I'm there with you, is about how to use running to practice mindfulness. It still involves running (all easy), and specifically connecting your body to your brain and...

In this audio run coaching session, where you download the recording and listen to it on the run as if I'm there with you, we are doing reverse ladder intervals - 2 sets of 4 mins at your marathon pace, 3 mins at 10k pace, 2 mins at 5k pace, 1 min all out with 60s rest in between each rep. A varied, fun session that is perfect for experienced runners and beginners alike at any stage of your traini...

In this audio coaching session, where you download the recording and listen to it on the run as if I'm there with you, we use a couple of football pitches worth of space, or another area that you can run a triangle in to do some running and some strength, balance, and co-ordination exercises. You will run each side of the triangle and stop and perform the exercises on each corner. Recorded on 08.0...