Townshend Performance Run Coaching

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Our online coaching is built around you the athlete, incorporating up to date scientific practises into a training and support plan that will ensure you are enjoying your running.

33hrs 09 mins, 29th Female“A week on from the Lakeland 100, it’s a positive sign i’m already eager to get back out there...
04/08/2026

33hrs 09 mins, 29th Female

“A week on from the Lakeland 100, it’s a positive sign i’m already eager to get back out there and continue building on the work I’ve put in over the last few months.
The goals were simply to get around feeling strong, manage any issues as they came up, see what I was capable of and, most importantly, to enjoy the race - and I really did. Despite the usual ups and downs that the mind plays during endurance runs - the lakeland experience was fantastic and I am pleased to come away with a result I am proud of.
Following the training plan consistently and having your guidance over the last few months made a huge difference compared to my previous 100-miler. I felt strong right through to the finish, and nutrition, hydration, and kit all worked well. Although I couldn’t regularly train on the technical terrain of the Lakes, the structured longer runs and hill sessions, with a focus on elevation and endurance, gave me the confidence I needed. As we talked about, the hill repeats in the later part of my training were no bad thing, helping build up the mental resilience that was also so important.
Keeping up the strength sessions really paid off too, and those recce weekends proved invaluable. I hadn’t expected my midnight rainy recce of the last leg back in May, to have so perfectly replicated my race, hitting the same section in the pouring rain at 2AM. Great practice that was particularly reassuring, knowing what was ahead for the last push, even if it was a tricky last descent.
There’s still so much to learn and improve on when it comes to these longer races—there’s nothing easy about them—but that’s part of what makes them so rewarding. I’m excited to keep trusting the process and see what’s possible. Fingers crossed for the 2027 ballot! Thanks again for all your guidance and support.”

Jude spent four hours covering around race route from Windermere to Ambleside, taking in the stunning views over Orrest ...
03/08/2026

Jude spent four hours covering around race route from Windermere to Ambleside, taking in the stunning views over Orrest Head and the back of Wansfell.

Jude noticed a huge improvement on the climbs, powering uphill with strength and confidence where she’d previously have struggled. Even better, she came away buzzing after feeling the difference her training has made, with others noticing it too.

She also discovered where her strengths really lie, feeling confident and flowing on the descents while continuing to build strength on the longer climbs.

Recces like this are about far more than ticking off miles. They’re an opportunity to learn the course, build confidence, test fitness and remind yourself just how far you’ve come.

A brilliant day in the Lakes and another positive step towards the Lap. Keep trusting the process, Jude! 👏🏔️

📸 Judith

Results are earned long before race day.2nd place in a brutally tough skyrace wasn’t the story - it was the outcome of m...
02/08/2026

Results are earned long before race day.

2nd place in a brutally tough skyrace wasn’t the story - it was the outcome of months of consistent work.

What stood out most wasn’t the finishing position, but how the race was executed.

✔️ Went in with one goal: enjoy the day and use it as training for the Mournes.
✔️ Stuck to the plan - hiked the climbs, stayed controlled, never got dragged into racing someone else’s race.
✔️ Fuelled exceptionally well at around 85g of carbohydrate per hour.
✔️ Arrived fresh after a solid week of sleep and smart preparation.
✔️ Finished feeling like there was still aerobic capacity left rather than having blown up early.

Perhaps the biggest win was mentally. We deliberately removed any pressure around outcome. The focus was simply to move well, stay relaxed and race within himself. When you stop chasing other people and trust your own process, good things often happen.

Was it perfect? No.

The final hour exposed an area we’ll continue to work on. Localised quad and calf cramping on steep, technical terrain tells us the aerobic engine is there, but there’s still another level of muscular endurance to build - especially after 2,000m of climbing over 29km. That’s valuable information heading into the next training block.

The exciting part is this wasn’t a peak performance. It was controlled, disciplined and leaves plenty of room for progression.

Now we recover, regroup and get back to work.

Brecon is next before the main objective - the Mournes.

The result is great.

The ex*****on is what I’m most proud of. 👊🏔️

Consistent training, smart racing and resilience coming together on race day. Poppy delivered an excellent performance a...
01/08/2026

Consistent training, smart racing and resilience coming together on race day. Poppy delivered an excellent performance at the English Fell Championships, finishing 5th female against an exceptionally strong field. Looking forward to what’s next. 👏🏃‍♀️⛰️

📸 Grand Day Out Photography

A fantastic day of training for Richard as he continues building towards THE LAP.Today's session took him on an out-and-...
01/08/2026

A fantastic day of training for Richard as he continues building towards THE LAP.

Today's session took him on an out-and-back along sections of the Cleveland Way and Coast to Coast route, where he certainly didn't shy away from the climbs! A quality day out with plenty of elevation under his belt, building the strength and endurance needed for the challenge ahead.

Ideally, it's great to train on sections of your race route and become familiar with the terrain, but it's certainly not essential. The key is to make the most of what's available to you locally. Find similar terrain, seek out the hills, and focus on building the strength, endurance and resilience you'll need on race day.

Another strong session in the bank. Keep up the great work, Richard! 👊

Lakeland 100 Finisher 🏔️Every finish line tells a story, and this one is about resilience, preparation and refusing to g...
01/08/2026

Lakeland 100 Finisher 🏔️

Every finish line tells a story, and this one is about resilience, preparation and refusing to give in.

Our athlete Jon went into the Lakeland 100 with one simple goal: to finish. Up until Dalemain, everything was on track. Nutrition was dialled in, pacing was controlled, navigation was spot on, and physically the legs felt strong.

Then the race changed.

Severe heel blisters turned the final 70km into an exercise in determination. Add in cold rain, strong winds and hours spent moving slowly through the mountains, and what could have been a straightforward finish became a battle of grit. Time was lost treating feet, warming up at aid stations and simply managing the pain to keep moving.

Despite all of that, Jon never gave up.

Finishing 242nd out of 489 finishers, in a race where 181 runners didn’t make it to the finish, is an achievement to be incredibly proud of.

What stands out most isn’t the result - it’s the learning. Thoughtful race planning, disciplined pacing, excellent nutrition, smart decision-making at aid stations and the honesty to reflect afterwards on what can be improved. Foot care and adapting to changing weather will be the key takeaways, but the biggest lesson was discovering just how much they were capable of enduring when it mattered most.

Sometimes success isn’t about the time on the clock. It’s about finding out what you’re made of.

Congratulations on becoming a Lakeland 100 finisher Jon. Recover well, sort those feet out, and we’ll be back stronger for the next adventure. 💪🏔️

Another outstanding performance from Poppy at the English Fell Running Championships! 👏 She’s closing the gap in the ove...
31/07/2026

Another outstanding performance from Poppy at the English Fell Running Championships! 👏 She’s closing the gap in the overall standings and is now firmly in the hunt for a top-five finish in the championship series.



📸 George Foster

“I have been coached by kat_townshend from Townshend Performance for 14 months now and I couldn’t recommend her enough.I...
30/07/2026

“I have been coached by kat_townshend from Townshend Performance for 14 months now and I couldn’t recommend her enough.

I’m only a recreational runner who, after a few years of back-to-back injuries that set me back each time, decided to give coaching a try. Because I am a very slow runner who runs shorter distances, I was worried coaches wouldn’t have any interest in training me. With Kat, I didn’t have to worry! Kat was very friendly and approachable from the very first phone call, so easy to talk to, and I come away from our monthly phone calls feeling like I have been listened to and with my motivation right back up.

Training-wise, I trust in Kat’s knowledge 100%. I know the sessions are made for me and for what my body can handle. Kat also provides strength and conditioning and rehab/prehab sessions according to your needs.

My fitness has improved massively since working with Kat and I’m looking forward to seeing how much further I can go with Kat’s guidance.”

Huge congratulations to Hollie on completing the Lakeland 50 - an incredible achievement, especially for a first 50-mile...
29/07/2026

Huge congratulations to Hollie on completing the Lakeland 50 - an incredible achievement, especially for a first 50-mile ultra.

From day one, the focus wasn’t just on getting to the finish. It was about building confidence, addressing previous weaknesses, and arriving on the start line prepared to enjoy the experience. We worked on strengthening body, alongside a steady, progressive training build that meant she arrived ready for race day.

I’m especially proud that Hollie achieved exactly what she set out to do:
✔️ Finish.
✔️ Still have enough left to run the runnable sections in the second half.

In Hollie’s own words:

“As an introduction to running 50 miles I couldn’t have asked for a better experience. The weather was uncharacteristically (for the Lake District) moderate and the atmosphere and support on the course was awesome.”

And perhaps the part that means the most to me:

“Kat gave me a great pep talk helping me go into the race feeling confident. She has helped me focus on areas that have historically caused me an issue like weak rolly ankles, as well as guiding me through a nice steady build in volume leading to race day.”

Trusting the process, staying consistent, and executing the plan on race day paid off brilliantly. It was a privilege to support you through this journey, Hollie, and I couldn’t be happier to see all your hard work rewarded.

Congratulations again - you’ve officially joined the 50-mile club! Here’s to the next adventure. 👏🏃‍♀️⛰️

⏱️ Not all hard sessions build the same fitness - running fast on a track and running hard uphill both feel like “interv...
28/07/2026

⏱️ Not all hard sessions build the same fitness - running fast on a track and running hard uphill both feel like “intervals,” but they train completely different systems. Picking the wrong session type for your race demand wastes training time you don’t have to spare.

Most runners default to whatever session feels familiar, rather than working backwards from what the race actually asks of them. Matching session type to race demand is what makes training time count.

Here are a few ways to think about it:

🔺 Racing something short and punchy with steep, repeated climbs? VO2max-style efforts work best: 4-6 x 3-4 mins hard uphill, off equal recovery jogging back down. This builds the top-end power to surge on climbs without blowing up.

〰️ Racing a longer race at a sustained, “comfortably hard” effort? Threshold sessions transfer better: 2-3 x 15-20 mins at a pace you could hold for about an hour, off 3-4 min easy recovery. This is what raises the ceiling on your all-day sustainable pace, which matters more than raw speed in longer events.

🏃 Racing something with a fast, flat start before terrain changes? Practise the transition itself: 5-10 mins at a hard, controlled pace, straight into a sustained climb or technical section. Learning to settle into climbing effort after going out fast is a skill most runners never actually rehearse.

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Lake District
Keswick

Opening Hours

Monday 9am - 6pm
Tuesday 9am - 6pm
Wednesday 9am - 6pm
Thursday 9am - 6pm
Friday 9am - 6pm
Saturday 9am - 6pm
Sunday 9am - 6pm

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