Simmonds Coaching

07/09/2026

More training doesn't always mean more progress.

After back-to-back Deadly Dozen World Championship races this weekend, the temptation could be to get straight back into training.

But right now, another hard session isn't what I need.
Training provides the stimulus, recovery is where we allow the body the opportunity to adapt to it.

That doesn't always mean complete rest either. Depending on what you're recovering from, easy aerobic work, walking or mobility may be appropriate alongside the things that matter every day, nutrition, hydration and sleep.

The same applies whether you're training for an event, trying to get stronger or simply improving your fitness.

Some days you need to push.
Some days you need to back off.

Knowing which one you need and when is part of training intelligently.
TRAIN → RECOVER → ADAPT → PROGRESS.

07/09/2026

What a performance at the Deadly Dozen World Championships in London!

🔥 45:50 - NEW PB
⚡ 20 seconds faster than Bristol
🏆 Top 8.1% All-Time Female Relay
🌍 4th in Female 30 - 34
💪 10th of 34 Female Relay teams at Worlds

After qualifying with 2nd place at Bristol in 46:10, the team stepped onto the world stage and produced an even faster performance.

Their 45:50 also places them 59th out of 725 Female Relay performances - Top 8.1% all-time. 👏

BOX Andover & Simmonds Coaching are incredibly proud to have sponsored the team and supported their journey from the Bristol qualifier to the World Championships.

Brilliant work, you did yourselves and the whole BOX community proud! 🖤💚

06/09/2026

🌍 DEADLY DOZEN WORLD CHAMPIONSHIPS — PAIRS 💀🔥

What a way to finish World Championship weekend!

Less than 24 hours after competing in the Solo World Championships, I was back on the track with G for Male Pairs 50–54.
And we came away with a new PB 47:56! 🔥

Our pairs progression this year:
💀 Lee Valley: 49:44
💀 Birmingham: 49:26

🌍 World Championships: 47:56 — PB
That's 1:30 faster than Birmingham and 1:48 faster than Lee Valley.
And the final World Championship results:
🌍 7th / 18 — Male 50–54
👊 78th / 156 — Male Pairs — Top 50%
💀 182nd / 594 — Overall Pairs — Top 30.6%

Really pleased with how we raced. The improvement wasn't just in one area either, compared with our previous races, we made gains across both the 400m runs and the labours, with some of our biggest improvements coming later in the race.

And there was another milestone waiting at the finish...
🏅 AURELIUS PATCH ACHIEVED for me, 12 Deadly Dozen Track races completed!
From my first Deadly Dozen in 2024 to completing number 12 at the World Championships, there's been a lot of running, carrying, crawling, lifting and the occasional questioning of my life choices along the way. 😂💀

Yesterday's solo race didn't quite go the way I'd hoped, but coming back today, setting a pairs PB and finishing 7th in our age category at the World Championships was a pretty good way to respond.

Massive effort G. Beat Street 47:56. Our fastest yet. 👊🔥
And a huge thank you to everyone who sent messages and supported me over the weekend — it really was appreciated.
World Championships done. What a weekend. 🌍💀🔥
HybridFitness StrengthAndConditioning Endurance RaceDay

05/09/2026

🌍 DEADLY DOZEN WORLD CHAMPIONSHIPS 2026 💀

59:29 | 9th in Age Category

World Championships Solo done.

Not the time I came here wanting. I knew I'd raced faster this year, so initially I was disappointed when I crossed the line.

A massive thank you to everyone who sent me personal messages of support before and after the race they genuinely meant a lot.

But after having a bit of time to reflect, there's a lot to be proud of.

9th out of 28 in my age category at the World Championships.

More importantly, I'm proud to have qualified and earned the opportunity to compete here in the first place. Getting to line up at a World Championship was an achievement in itself.

Looking through the splits afterwards gave me some positives too. My 12 × 400m runs totalled 23:36 — only 40 seconds off my best running performance this year and 1:51 quicker than Oxford.

Most of the time I lost came from a handful of the labours, so there's plenty to learn from and a clear idea of where the work needs to go next.

That's racing. You don't always get the time or performance you want on the day.

And the weekend isn't over yet…

Back tomorrow to do it all again in the World Championships Pairs with G. 💀🔥

Time to recover, refuel and get ready to go again.

05/09/2026

FROM BRISTOL TO THE WORLD STAGE 🌎

Tomorrow, Bec Natalie Everett Nicole Everett take on the Deadly Dozen World Championships in London. 💀🔥

Back in May, they earned their place with a fantastic 2nd place at the Bristol qualifier, finishing in 46:10 and securing their spot at the World Championships.

Now it's time to see what they can do on the world stage.

BOX Andover & Simmonds Coaching are proud to sponsor the team on their journey to London.

This is exactly what we love to see, setting a goal, putting in the work and creating opportunities to achieve something special.

Good luck tomorrow, Enjoy the experience, race hard and give it everything 💪

The whole BOX community is behind you! 🖤💚

🥈 Bristol Qualifier — 2nd
⏱️ 46:10
🌍 World Championships — London 2026

London2026 ProudSponsors

02/09/2026

Getting older doesn't mean we should stop challenging ourselves - but how we train should have a purpose.

Strength training isn't about destroying yourself every session or trying to train like you're 25. It's about maintaining and building strength, muscle and physical capacity for the years ahead.

Keep the basics in. Progress them gradually. Recover properly. Stay consistent.

Train smart. Stay strong. Keep moving. 💪

29/08/2026

🌍 ONE WEEK TO GO — DEADLY DOZEN WORLD CHAMPIONSHIPS 💪

Next Saturday, I’ll be lining up in London to compete in the Solo Male category, then doing it all again in pairs on Sunday!

From completing my first Deadly Dozen at Macclesfield in 2024 to achieving a solo best of 55:15 this year, every race and training block has helped me move forward.

Going into the World Championships:
💀 UK races ranked—all ages: top 15.8%
💀 UK races ranked—age group: top 9.3%
🌍 World rank—all ages: top 11.6%
🌍 World rank—age group: top 5.5%

I’m proud of the progress, but rankings don’t make race day any easier.
Twelve 400m runs, twelve labours and another opportunity to test myself against some of the best.

The work is done. Now it’s time to ease back a little, fuel properly and arrive ready to give it everything.

London 2026 - let’s see what happens. 💀🔥

29/08/2026

DEADLY HYBRID — 4 CHAPTERS 🔥

This morning’s Fit2Finish mixed elements of Deadly Dozen and DEKA into one 45-minute challenge.
🏃 200m run before every chapter

💥 POWER
🦵 LEGS
⚡ SHIFT
⚒️ GRIND

Working in pairs, sharing the workload and trying to get all four chapters completed before the 45-minute cap.
Great effort across the board with all pair finish times before the 45min cap. 👏
I jumped in afterwards and took on the full workload solo — 45:51. RAM Burpee to Press followed by DB Push Press was evil! 😈
Simple format. Tough work. Plenty of competition.
Another one we'll definitely bring back. 💪
AndoverFitness

22/08/2026