Rock n Road Run Coaching

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Rock n Road Run Coaching

Rik provides bespoke training plans and 1 to 1 run coaching tailored to your specific needs.

17/09/2026

📣 ATHLETE SHOUTOUTS 📣

It's been a solid few weeks the gang.

Kev took on the Race the Clock 24hr challenge in order to see how far he could push his mind and body. By slowly chipping away in the pain cave and sticking to the race strategy we formulated, Kev managed to reach 100km in 14hrs and was fully satisfied with the result. It was easily the furthest distance he's run, but beyond the metrics, he's uncovered a lot more behind his reasons for running and the type or runner and human being that he is. A real soul journey and one I am proud to be part of. ❤️

Justin raced The Runthrough Snowdonia Sea2Sky 53km recently, finishing 🥈in his age group in a respectable 7hrs and change. The learning curve was as steep (and technical) as the terrain and I've no doubt Justin will be vying for that AG win at some point soon. 🥇

Fran placed 🥈at the Spartan Half the other week with some stiff competition forcing her to really work. It's another great result for Fran even though she wasn't feeling 100% .🫡

Finally, Ben whipped round the course in 90mins, laying down a decent time in his build to Valencia at the end of the year. 🇪🇸

Lots of races still to come and many miles to be run. It's an exciting time to be a run coach. 😎

25/08/2026

📣 ATHLETE SHOUT OUTS 📣

A little collection from the last few weeks.

Shout out to Justin Damer & Will Lakeman for taking part in the inaugural Intertidal Challenge. It's refreshing to have a novel 'trail' race on the calendar and to see so many having the faith to sign up in its first year.

Benjamin Watts was over in London racing the Battersea 10k in the midst of another heatwave. Ben has built some great fitness over the Summer which hopefully we can see fully expressed now that temperatures are coming down.

Finally, Francesca Monticelli took 1st place at the recent Hospice 10k before completing the rest of her long run ahead of the Jersey Marathon later this year. It's been dominant season for Fran and hopefully we continue to see her progress.

02/08/2026

📣 ATHLETE SHOUT OUTS 📣

What.A.Day.

The guys cleared up at Round the Rock this year. 🫡

put on an absolute ultrarunning masterclass, taking the Win in a ferocious 6hrs30.🥇

Rob 'The Tornado' Macedo is part of a new wave of talented, gritty and disciplined young runners forcing all of us oldies to step up and double down on our training. Rob's future is bright and I couldn't be more excited to see where it leads. Well done mate. 👏

Jeff crossed the line in 🥇over the half marathon distance, cementing his title as the King of the Trail Halves and proving that wine really does get better with age. All hail King Jeff. 🤴🏽

Nick came across in 9th and a PB over the 46 mile distance though severe cramping stopped him from reaching his full potential on the day. Nick perfectly executed his block, absolutely slaying sessions left and right, but the heat just proved a little much on the day. Still a great result dude.💪

Will Lakeman took on the marathon distance and also achieved a PB under pretty challenging conditions. Will was super dialled in his fueling and hydration approach which paid off in spades on the day. 🤘

Finally, despite having a nagging shin injury in the lead up which prevented me from training how I needed to, I managed to pull a 6.45 out of the bag. Proof that cross-training has real-world carryover for running performance.

I was just stoked to run pain free yesterday and honored to not only share many miles and conversations with my Francophone brother Ronan Pain, but also cross the line with him in joint 2nd. 🥈

Massive shout out to Paul and the entire Trail Monkey Running team and all the supporters and volunteers who made the day so special. It's always an awesome day. 🙂

27/07/2026

📣 ATHLETE SHOUTOUT 📣

Quick congrats to Francesca Monticelli for taking the W on Sunday at the JSAC 10k at Les Platons.

Fran ran strong from the gun and managed to keep her rivals at bay until the finish, cruising round in 39:26, 1st female and 6th overall. 🥇

Things are looking good for the rest of the season!🏃‍♀️💨

14/07/2026

📣 ATHLETE SHOUT OUTS 📣

I'm still reeling from the epic results over the weekend. Some solid dot-watching was to he had.

outdid herself in Verbier, completing the 77km / 5000m+ UTMB mountain ultra with a 3rd place Age Group finish! 🥉

We had a solid game plan going in focused on fueling, hydration and pacing. The specific cross-training prepared Sylvie perfectly for the massive elevation change and breaking the course down into manageable chunks was crucial mentally. With storms rolling in on the day, conditions were challenging, but Sylvie took this ij her stride and finished really strong. 💪

Ronnie also took on the mighty Swiss mountains, finishing in a really solid time. Despite a tricky build, Ronnie drew on his mountains ultra experience and played to his strengths on the day to overcome the challenges the race threw at him. Really stoked to see him tie this one up. ☺️

Closer to home, Fran absolutely crushed the resurrected Race to the Wild 13k, finishing in 1st place in a blistering 55mins. I feel like it's going to be a great season for Fran. 🏆

Ben was racing the Saucony 10k in the sweltering City of London. The heat proved a massive challenge and although we didn't quite hit our goal time, Ben dug really deep and executed a performance he should be proud of. 👏

Happy racing folks!

06/07/2026

📣 ATHLETE SHOUT OUTS 📣

Races are coming in thick and fast now and the results so far have been incredible.

Jeff continued his succession of trail half marathon victories on Friday, winning the Trail Monkey Running Jersey El Classico 21km in 1hr43. 🥇

A phenomenal performance and so well-earned. Jeff was absolutely dialled on the day as we left nothing to chance by breaking down the course in training and planning moves.for every section. A victory for specificity of training here. Can he do the same at the Round the Rock half? 😎

Vikki slayed her first 100km trail ultra, clocking just over 13hrs at the Serpent Trail Race. Our plan leading in was to focus on fueling, hydration, pacing and finishing strong, letting the time take care of itself. We knew it would be warm so cooling strategies would have to be prioritised too. Vikki and her crew sounded like a well-oiled machine and she finished the race absolutely stoked, having a blast in the process. Next up, 24 hours at the . 🫡

14/06/2026

📣 ATHLETE SHOUTOUTS 📣

It's been a fine start to the Summer racing season for my athletes and the Endurance Coaching Crew.

Fran took 🥈 in the Cannacord Half today, ripping it up in 1.26, hot on the heels of Jess. With 5 & 10 mile PR's, fitness is looking good as we start our build towards Jersey Marathon 💪

Alan jumped into the half as a little tester and came home in 5th (1.23). With a sub 2.45 as the target for Chicago Marathon we're not in a bad place and know exactly what we need to work on to get there. 🫡

Vikki was part of a mixed team in the Endure24 24hr relay challenge. Vikki threw a rapid 56km into the collective pot to help her crew take 🥇 with a whopping

18/05/2026

📣 ATHLETE SHOUT OUT 📣

Absolutely massive kudos to Vikki for laying down a rock solid performance in Ultra-Trail Snowdonia 50k this weekend. 🏴󠁧󠁢󠁷󠁬󠁳󠁿

Conditions sounded absolutely atrocious. Howling, biting wind and driving rain. Despite that, she made it over the line in just under 11hrs.🫡

Our main goals leading in were process rather than outcome basedn, namely to execute her fueling plan and to finish the race feeling strong. 💪

And Vikki did just then, consuming carbohydrates every 30mins for most of the race and as a result, managed to pass hundreds of other competitors throughout which provided a massive confidence boost. 😎

Dialing in her nutrition and hydration will set her up really well for her 100k and 24hr events later in the year. 🏃‍♀️💨

11/05/2026

📣 ATHLETE SHOUTOUT 📣

Yesterday saw Nico take on the Copenhagen Marathon. 🇩🇰

Nico came to me last year with some big running goals. Luckily, Nico had a lot of experience competing in AG triathlon, so understood that these goals would take several years and multiple training cycles to achieve. 🙏

Yesterday saw Nico plant his flag on the first stage of that path, laying down his B goal of sub-3.25, with only some hip and glute issues impeding his A goal target of 3.15. A really strong performance to open with. 💪

We now have a lot more information to work with in order to create a game plan for his next race and can now focus on key areas for improvement. 😎

04/05/2026

📣 ATHLETE SHOUTOUTS 📣

was up North taking on the Birmingham Great Run on his road back to marathon shape. 💪

took on Single Top, 20 miles across our beautiful North Coast, slicing over 10mins from his 2025 time. The consequence of an improved fueling strategy and consistent strength work. 🙌

has returned to the fold and also ran Single Top as a stepping stone towards Verbier 77km & OCC 50k later in the year. Again, Ronnie employed a fueling and pacing strategy which will serve him exponentially well over the ultra distance. ⛰️

Address

Rock N Road Run Co, Liberty Wharf
St. Helier
JE23NY

Telephone

+447797833455

Website

https://rocknroad.je/services/run-coaching

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