Expedite Running & Fitness

Expedite Running & Fitness Run coaching for beginners to advanced athletes.

Congratulations to coached athletes Kay, who achieved another half marathon PB .This closes off the Superbase phase. Kay...
17/05/2026

Congratulations to coached athletes Kay, who achieved another half marathon PB .This closes off the Superbase phase. Kay's HM pace will now become the basis of her marathon prep as we begin working towards Berlin.

310 Miles for Julian.In memory of my friend Julian, who we sadly lost to MND, I've decided to take on a challenge this J...
18/12/2025

310 Miles for Julian.

In memory of my friend Julian, who we sadly lost to MND, I've decided to take on a challenge this January. I'll be running 10 miles every single day of the month-a total of 310 miles-to raise vital funds for MND research.

MND is a cruel disease, but the fight for a cure continues. Julian was a true gentleman who I shared numerous adventures with and I know he'd be cheering me on every mile of the way.

If you can spare anything to help me reach my goal, the link is in my bio. Every penny goes toward ensuring other families don't have to face this in the future.

Lets do this for Julian.

310 miles for Julian.In memory of my friend Julian, who we sadly lost to MND, I decided to support this January. I wil...
18/12/2025

310 miles for Julian.

In memory of my friend Julian, who we sadly lost to MND, I decided to support this January. I will be running 10 miles every single day of the month-a total of 310 miles-to raise vital funds for MND research.

MND is a cruel disease, but the fight for a cure continues. Julian was a true gentleman, who I shared a number of adventures with, and I know he'd be cheering me on every mile of the way.

If you can spare anything to help me reach my goal, the link is in my bio. Every penny goes towards ensuring other families don't have to face this.

Lets do this for Julian

For my embarrassment and your enjoyment I will be performing with the Sussex by the Sea Shantymen. All for a great cause...
19/11/2025

For my embarrassment and your enjoyment I will be performing with the Sussex by the Sea Shantymen. All for a great cause!

13/11/2025

Thursday night track AC. Only one person out of the group had ever done HIIT training.

A balanced training program that targets all zones builds a larger, more efficient engine that runs optimally at all speeds and durations.

8 x 30 seconds max effort with 3 minutes recovery.

Apparently it was a 'gut buster' 🤣

02/11/2025

finishing off the Monday evening track session in style! This week's session was 1 minute, 1 minute off max effort. This was followed by the obligatory core session. All exercises chosen by the participants!

Benefits of HIIT

Time efficient

Increased fat burning (The afterburn effect)

Improved endurance & stamina

Lower blood pressure

Reduced Resting Heart Rate

Improved memory

Enhances high-level cognitive function

Helps brain form new connection & pathways

Stimulates brain cell growth and repair

15/10/2025

Marathon Myths Debunked!

15/10/2025

Planning a marathon?

Worthing and District Harriers just recognised us as one of their top fans! 🎉
25/09/2025

Worthing and District Harriers just recognised us as one of their top fans! 🎉

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