RunWell

Run coaching for everyone, from beginners running their first 5k, to athletes running ultra-marathon

Run Well was founded to provide personalised coaching plans to athletes of all abilities. We coach athletes for all distances; from beginners wanting to complete their first 5k, to athletes running marathons and ultra marathons.

30/09/2024

What an incredible weekend of racing it has been!! So many athletes doing amazing things 😍

First up, let’s start with Jacy!

Yesterday, Jacy ran the Berlin marathon 🇩🇪 Training had gone reasonably well, although there were a few weeks which were harder than others due to illnesses and injuries…. Jacy kept a positive mindset throughout her training, and never let the set backs take over. Her main aim was to enjoy the race, and she never lost sight of that.

I’m pleased to report that Jacy had a FANTASTIC race! She ran her BEST TIME since her return to running, taking 4 mins off the time she set in Chicago last year 💪🏻 She thoroughly enjoyed every minute of it, and is already talking about the ‘next’ marathon!!

Well done Jacy. I am so pleased this went so well for you! Now it’s time to rest, refuel, and to start planning the next one! 😉

23/09/2024

Huge congratulations to Coach Andie Ford!
Yesterday she completed IRONMAN Wales ❤️
2.4 mile swim 🏊‍♀️
112 mile bike ride 🚴‍♀️
26.2 mile run 🏃🏼‍♀️
I am beyond proud of my wonderful friend. What a huge achievement ###

22/09/2024

Congratulations to the very inspirational Julia, who ran a fantastic comeback run today at the Vitality 10k

Julia has been on a huge running journey over the past 16 months….. This previous marathoner took on her biggest challenge yet when became a mum for the first time ❤️
She gave herself a good amount of time off, to allow her body to recover and heal, and when she was ready to start back training, she took a very sensible approach. The majority of Julia’s training has been aerobic running, sometimes with a buggy, juggling a return to work with caring for a baby. Her weekly mileage has been much lower than previous training cycles, but by training smart, she maximised the time she had available.

And it paid off! Today Julia ran a fantastic race, and despite the fact that we weren’t aiming for a time, she was only 25 seconds off her all time best, set back in 2019! 💪🏻💪🏻💪🏻

More importantly, she ran a perfect race. She kept a positive mindset throughout and finished knowing she has more in the tank for next time.

I’m beyond proud of Julia. Taking time off training to have a baby can be a scary time…. You know you are going to regress with your fitness, but Julia never lost faith that her fitness would return, and she always trusted me and the process. Most of her aerobic runs were 11-12 min miles +, yet today all her miles started with an 8, and she got progressively quicker as she ran.

What a come back Julia! Bring on the half marathon next 😍 Well done x

19/09/2024

Our awesome Nicole was also participating at the and bagged herself a brand NEW 10k PB! Congratulations!! 🎉 👏🏼 🍾🏅

This race was a warm-up for Nicole before she runs the in a few weeks time. I don't like to tempt fate🤞🏼so I'm whispering this very quietly, but her training has been excellent and she is very much on target! 🤞🏼

Nicole ticks off all her planned training runs every week without fail and also works with a PT which has made a big impact on her running strength and speed (and is keeping her injury free too). So I am very excited about Cardiff!

We will of course keep you posted!

17/09/2024

On Sunday, Vicki (pictured left) ran the Worcester City 10k 😍

It had been quite the journey to get there! Vicki was originally targeting the Bristol 10k back in May, but an ankle injury put paid to that. Vicki sensibly adjusted her goal race, and prioritised her recovery.

Fast forward to September, with her ankle much stronger, Vicki ran her race. She paced it well; her final mile was her quickest! Whilst not a PB, she still achieved some amazing results, including 67/245 in her category (top 27%!!) ⭐️

Vicki is a very supportive athlete. She regularly leads groups at , including their most recent beginners group. Here she is pictured with one of her athletes, Claire, who has gone from complete beginner to 10k runner with Vicki’s support.

Well done Vicki! Proud of you 😘

23/07/2024

Congratulations (again!) to Mark Lyall who ran Severn Valley parkrun for the first time on Saturday morning.

It was another impressive and consistent performance from Mark who finished first in his age category again, but I was particularly happy to see him top the Age Graded Results with a score of 76.41%. You can't ask for more than that!

I'm running out of things to say about Mark's performances, he is going from strength to strength in his 'new era'! He quietly gets on with it and is incredibly humble about his success, which he really does deserve. Solihull HM is next on his calendar and we are all set to see what he can do on a fast, flat course over 13.1 miles. Keep doing what you're doing Mark 👏🏼👏🏼

06/07/2024

What were you doing on Wednesday evening??

Lynda was out racing the Tynedale Pie n Peas (what a fab name!) 10k race and only went and bagged herself a new 10k PB 📣🏅🔔

She took 35 seconds off her previous best time, set last year. Not only that, she also ran a new 1 mile best time too 😍 Despite only recently returning to her training plan, these successes show that the fitness Lynda has built up this year training for the Tokyo, Paris, and Copenhagen marathons has paid off, and despite mostly focusing on training for distance, she has also developed her speed too!

Lynda has a busy race season coming up, with everything from 5 to 50k in there, culminating with the Chicago marathon in October. We wish her nothing but the best!

Well done Lynda! A fabulous result 👏👏👏clough

02/07/2024

It's that man again!

There is no stopping Mark Lyall at the moment, he really is in top form.

Mark completed the on Sunday - another championship race with his club Cleobury Mortimer Running Club .

This race is a scenic trail race through Wyre Forest which is wonderfully technical but also has some tough climbs - particularly towards the end! There is over 1400 feet of elevation so it's a great challenge!

Mark ran incredibly well and finished 12th overall and first in his category, claiming a fabulous prize from Bewdley Brewery 🍻

This isn't the race that Mark had targeted at the start of the year, he was initially training for a road race which was cancelled, but it's shown what a superb all round talent Mark is. I'm a very proud coach once again 🤩

18/06/2024

On Saturday, Jacy ran an ultra marathon! 💪🏻🏃🏼‍♀️

Jacy took on the fabulous ‘Race to the king’ 50k She experienced every type of weather imaginable; torrential down pours, gusty winds, and even a little bit of sunshine! It was hilly (almost 4000ft!), it was narrow, it was overgrown….. and she absolutely loved every minute of it!!

Ultra events are always ‘a really long way’ but they can be so enjoyable! There is usually a lot less pressure to run a particular pace or time, the support and camaraderie is fabulous, and as for the food….. ultras are usually a whole day picnic!

Jacy trained for this event doing some back to back runs, a lot of trail running (which she also loved!) and some hiking too. I’m so glad Jacy enjoyed it - and I have no doubt this will not be her last! 100k next year I think you said?! 😉

13/06/2024

He's done it again! Big congrats are in order once more to Mark Lyall who ran another parkrun PB at the weekend!

Mark was at Ludlow parkrun with his club mates from Cleobury Mortimer Running Club as part of their Championship series. For those unfamiliar, is in the Top 30 of the UK's toughest parkruns - and for good reason as it is an incredibly technical trail run with plenty of ups and downs to tackle.

Mark has run at Ludlow parkrun once before, in May last year, but this year he managed to complete it 1:12 quicker to top his age group and finish 8th overall in 22:39. Not only that, he finished top of the Age Graded table with 72.7%! The Age Grade figures from parkrun are incredibly valuable as benchmarks for all of us but more so as we get older. This is real proof of what a fantastic job Mark is doing.

Keep up the great training Mark, looking forward to your goal race at the end of June!

Photo Credit: Thanks to Sarah Taylor for the fab action shot!

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