Plant powered GB ultra runner and coach, British 100k Champion 2019. 🏔🏃🏽♀️Endurance coach. 💻 Software engineer. 🐕 Dog bingo aficionado.
Javea, Spain
Joined April 2009
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Want all your running calculators in one place?
Here you go!
Plan your pacing, hydration, caffeine, grade adjusted pace, max next long run... ultrapotential.org/sport-cal…
The Achilles tendon is the most commonly injured tendon in the body.
Most people end up in an endless cycle of rehab and re-injury.
But you can heal it for good:
ultrapotential.org/resources…
Female runners might start to feel the effects of perimenopause a bit earlier than their sedentary counterparts, here's how to get through it: ultrapotential.org/resources…
And if you've already got 5km in the bag and fancy dipping your toe in the waters of speed work, check out my follow up plan based on science and experience: ultrapotential.org/trainingp…
Taking up running in January? Here's my FREE beginner's running plan. 8 weeks to take you from run/walk to running a full 5k. ultrapotential.org/trainingp…
It comes down to depth of field, i.e. when no elite men show up but an elite woman does. Every time.
The difference between the male and female records at UTMB (arguably the most competitive ultra in the world) is 2.5 hours.
I say this as a woman who has won races outright.
Losing motivation to train in the winter? You're not alone. Check out my post for tips: ultrapotential.org/resources…
I'm good at running, and coaching, but terrible at selling myself. Can you help me? I have a foundational running plan that guides novice runners through the noise with a science-backed, experience-tested plan. But it barely sells. What am I doing wrong? 😭ultrapotential.org/trainingp…
Enjoy self-coaching (doing your own thing!) but want an expert audit to make sure you're maximising your potential? Check out my 12-week training review:
ultrapotential.org/trainingp…
My training plan for new runners, Robust Runner, a 32-week science-backed plan to take you from 20 minutes to lifelong runner, is 75% off until Christmas: ultrapotential.org/trainingp…
Sure, I have a learning curve of run sessions. After athletes are comfortable with RPE the sessions have a bit less detail. I deliberately try to teach my athletes how to tune into their own bodies, and have found big picture is better than specifics: e.g. run "like Kipchoge."
My sessions have quite detailed descriptions and there is sometimes quite a bit of back and forth at the start but it's worth it! I mostly coach ultra trail so it really is important, you can't give them a target pace when the terrain/altitude etc dictates it.
I proscribe almost all my training by RPE. Some athletes want pace guidance at first but once they *get* feel they really get it. They can race confidently in different conditions, and don't overtrain when tired. It's easy to disconnect from our bodies but connection is power!
Self-coached runners, are you logging miles but your training has plateaued? Or simply want feedback on optimising what you're doing? I'm now offering a comprehensive training review for self-coached athletes: ultrapotential.org/trainingp…
Running up 150 stairs during a run is okay / as expected
Walking up 15 stairs outside of a run is hard
Specificity perhaps? But my first km is also slower and harder than the rest of the run. Starting off with a lower RHR, less prepared?
I'm glad it's not just me anyway 😂
Whilst you should drink to thirst, it's useful to know how much fluid you need to take with you on long runs. You can use my calculator in different conditions to find out your individual fluid loss: ultrapotential.org/calculato…
Tapering is science-backed art: get to the race as fresh as possible without losing fitness.
Science says: decrease volume 41-60% over 8-14 days, maintain intensity & consistency. Yet I still see people advising starting 3 weeks out or dropping intensity ultrapotential.org/resources…
I've finally finished the schedule I wish I'd had when I started running!
It's a whopping 32 weeks, allowing for every part of the body to adapt as you grow from novice to robust runner, ready for anything. ultrapotential.org/trainingp…
Last chance to try online coaching free for a month. Offer open until midnight 31 December.
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