Ben Lewis Run Coaching

Ben Lewis Run Coaching Personalised, science-based running plans and movement (re)training for enjoyment, injury prevention and performance

Congrats to Dan S for a solid PB of 9:29.8 in his 3k Time Trial at Trafford Open on Tuesday night.
06/08/2026

Congrats to Dan S for a solid PB of 9:29.8 in his 3k Time Trial at Trafford Open on Tuesday night.

Running good. Flying better. Well done, Kal! Sub-23 next for sure.
04/08/2026

Running good. Flying better. Well done, Kal! Sub-23 next for sure.

PBs all around yesterday at the York 10k! Inspired by all of your progress over these past months. Women:Molly B: 69:06 ...
03/08/2026

PBs all around yesterday at the York 10k! Inspired by all of your progress over these past months.

Women:
Molly B: 69:06 on her debut 10k :D
Ellie W: 54:21 (PB by over a minute)

The Pen*stone Lads:
Stefan B-G: 50:15 (one-minute PB)
Stephen B-G: PB and sub-49

Great hit out this morning for Clare (1st V45) and Karen (2nd V50) at the Derby Run Festival Half Marathon as part of th...
02/08/2026

Great hit out this morning for Clare (1st V45) and Karen (2nd V50) at the Derby Run Festival Half Marathon as part of their Autumn Marathon preparation.

Clare ran a lifetime PB while 'keeping heart rate steady' and Karen used the race as a dress rehearsal for the big event. Karen felt 'strong and comfortable' throughout and Clare even carried on running at the end as it came up short on her watch.

Really impressive running from two impressive athletes, who have made really exciting progress this year.

45-second PB for Nadine this morning in her Time Trial at Sandall Park Parkrun (28:42). She texted me yesterday to tell ...
01/08/2026

45-second PB for Nadine this morning in her Time Trial at Sandall Park Parkrun (28:42). She texted me yesterday to tell me how good she felt at the Rockingham Chase on Wednesday night and was keen to have a good go today. I knew it would go well, but maybe not quite THAT well (my athletes often surprise me).

We were discussing some of the factors behind her jump in fitness of late, such as the big amount of walking she has incorporated into her training. She feels that the 'biggest factor' has been some of the changes we made in our most recent session to get more leg drive.

Very cool, Nadine!

Top work as usual from Vicky B last weekend, finishing the Yorkshire 3 Peaks in 5 hours 36 minutes. This comes hot on th...
29/07/2026

Top work as usual from Vicky B last weekend, finishing the Yorkshire 3 Peaks in 5 hours 36 minutes. This comes hot on the heels of the Tea Round Fell, the Round Sheffield Run ... and the even greater ordeal of the Hillsborough Park Bleep Test! :D We have been working together since May after she started working with me on some knee niggles ahead of Manchester Marathon. Excited for what is to come!

Many thanks to the Monday Group at Totley AC tonight - 25 of us working on some of the fundamentals. A lot of fun with a...
27/07/2026

Many thanks to the Monday Group at Totley AC tonight - 25 of us working on some of the fundamentals. A lot of fun with a great bunch. Thanks in particular to Bryony, Sarah and Suzanne for arranging it. Let me know how you go!

Well done Kal on his 10k PB at the Striders Trail 10k just over a week ago (still catching up with everyone's achievemen...
26/07/2026

Well done Kal on his 10k PB at the Striders Trail 10k just over a week ago (still catching up with everyone's achievements). He joined the Squad in June and has some big plans ahead over the next 12 months. At the moment the focus is easy skills and aerobic development, so to get a PB on a tough course is a great achievement. Look forward to our next session!

Big shout-out to the Oldham crew Kirk C (left) and Luke M (right), both of whom have started working with me after being...
24/07/2026

Big shout-out to the Oldham crew Kirk C (left) and Luke M (right), both of whom have started working with me after being recommended - on the tube to their London Marathon race! - by a certain Liz H (see yesterday's post).

Kirk came over to Sheffield for our first session and reported that the changes made running 'feel like it did when I was a youngster'.

Last Saturday, Luke paced him to a 21:00 5k Stretford parkrun, which is a 79-second improvement on his 5k from last year. What is more, this comes off the back of extended base fitness Z1/2 running and crosstraining, so very limited speedwork.

Kirk tells me 'he had no clue whether it would be 21 minutes or 23 minutes. I was worried it may be 23 plus!', so he was very happy. They both look towards Autumn Half Marathons ahead of Spring Marathon Season - very cool to have them both on board!

In future I plan on travelling across to Oldham to fit them in and do more 1:1 coaching, so if you are from around the area then let me know!

After her big Marathon PB this Spring, Liz H asked me whether she could continue to improve after taking 16 minutes off ...
23/07/2026

After her big Marathon PB this Spring, Liz H asked me whether she could continue to improve after taking 16 minutes off her Marathon PB in just over a year.

I think she now knows the answer to that! She is almost 30 seconds faster in her MAF tests and is now seeing a big boost in her top end fitness too - she recently ran 21:31 on the track in Greece (her fastest 5k for a long time) and scored a 30-second Course PB at Millhouses Parkrun last Saturday.

She now looks forward to Autumn racing in the Half Marathon and her beloved 10k (which, given the above, she will learn to cherish soon enough ...) Top work as usual, Liz - very glad that Wardy put us in touch after I showed him a few tricks :D

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