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.

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. ⛰️

28/04/2026

📣 ATHLETE SHOUT OUTS 📣

London Marathon lived up to it's reputation of being both warm and an absolutely life-affirming experience. 🙏

Kev absolutely nailed his block leading in, toeing the line the strongest version of himself. We didn't quite hit the time we wanted but Kev is now in a fantastic place to build off for both Round the Rock and Race the Clock 24hr. 💪

and I have only just started working together, but a strong performance in London on Sunday will allow us to build a framework for nailing 100k & Race the Clock later in the year. 😎

It's going to be a good year for the athletes. 🏅

19/04/2026

📣 ATHLETE SHOUT OUT 📣

Jeff dug incredibly deep this morning during Manchester Marathon, to bring his PB to 2.53.👌

We were on course for a high 2.40's/2.50 up to a month ago but some serious lurgy took him out of the game for 3 weeks, so mad probs for making the start line and finding the drive to achieve the B goal.👊

Jeff is proof that hard work and dedication can enable us to continue PR even as the earth keeps spinning. He won't see this as he's not on socials, but I'm super proud of you dude. 🌎

That pain cave just got a little deeper eh Jeff. ⛏️

Bring on Round the Clock and the London/Berlin double next year. 🇬🇧🇩🇪

13/04/2026

📣 ATHLETE SHOUT OUTS 📣

An absolutely massive weekend for ultra trail running. ⛰️🏃🏽‍♂️🏃🏽‍♂️💨

Fabs and Rob were taking on their biggest running challenges yet, in the stunnning mountain ranges around Istria, Croatia 🇭🇷

Fabio was tackling his first 'hundo, 169km / 6495m+ and absolutely crushed it, finishing in 24:54:14, 26th overall and 7th in his AG. 👏

It was a phenomenal run from start to finish, with Fabio gaining places along every section and pacing himself perfectly to allow a very strong finish into Istria town. Fabs had executed a phenomenal build leading into the race and developed a newfound sense of self-confidence which shone through on the day. 👌

Roberto was facing his first proper mountain ultra and UTMB event, 111km / 4895m+. Rob was absolutely flying in 21st place until 75km when he took a wrong turn and ran off course for 60mins! After a quick video call on the trail, Rob rallied, pe***ng it back to the nearest race flag, and then setting his sights on running every step of the 36km back to Istria. He still managed a impressive 13:45:34 and 43rd place / 11th in his AG. 🏅

Rob really showed his strength of character in this race, resisting the urge to DNF and turning a potentially catastrophic mistake into fuel to drive him to an incredible performance. The lad has a very bright future in the sport. 👊

Honestly, I'm so proud of both of these guys, and it remains a pleasure to be a small part of their running journey. Parabens amigos! ❤️

10/04/2026

📣 ATHLETE SHOUT OUT 📣

Massive result up North for Ric last Sunday, taking 4th place at the 'Let's Motor Along the Towpath' half marathon. 👌

This came two weeks after crushing a PB at The Hospice Half. Lad is on an absolute rip. 💪

23/03/2026

📣 ATHLETE SHOUTOUTS 📣

An absolutely massive weekend of running and racing for the coaching gang. ❤️

Ric ran solidly, bagging himself a 1.32 and a 2 min PB 🫡

Jeff inadvertently ran his fastest half, flying around in 1.20 whilst practicing marathon effort. Manchester is looking like it's ON! 👌

Nico stuck to the plan like a champ, motoring along at goal marathon effort for a 1.39 ahead of Copenhagen. 💪

Rob used the race as a steady session during his build to Istria 100km and cruised round looking cool AF in 1.25. 😎

Alan stood up to the plate, pacing the 90min group to a tee in 1.29.54. Legend! 👊

Justin executed his race to perfection in UTMB Chianti 50k. Starting out conservatively, he annihilated his competitors on the final climbs, taking 48 places over the last 3 aid stations for a 5hr37 finish. Incredible. 👏

Matthew ran a strong race last Sunday in Barcelona, finally breaking the 4 hour marathon barrier and is keen to start taking off more chunks. 😀

Finally, I had 14 Rock n Road Runners successfully completing the Hospice Half using the generic 16 week club training plans. 📈

Congratulations to Elenor, Rich, David, Gill, Mel, Pauline, Ronnie, Debbie, Gosia, Tom, Geoff, Adrian, Linda and Leon. It was heartwarming to see so many pink shirts around the course yesterday. 😊

Absolutely stoked to teaming up with the . Keep your eyes peeled on this one. 👀

18/03/2026

Full race report (it's lengthy, sorry not sorry):

https://rocknroad.je/transgrancanaria-classic-race-report

https://coachrik.substack.com/p/transgrancanaria-classic-2026-race

26/10/2025

📣 ATHLETE SHOUTOUTS 📣

Another weekend of cracking race results.

Rob continues his run of incredible results, taking 1st place in Beast of the East in 1:45, narrowly missing the course record. 🔥

Fabs took 4th in the same race in a strong field, slashing 8 mins of his PB from last year. 📣

Ric was racing the Lisbon Marathon and displayed the grit necessary to finish despite experiencing a few challenges. Plenty to learn from here and he'll be back stronger than ever. 🇵🇹🤙

Congrats to everyone else who raced and cheers to all the marshalls, volunteers and supporters. 👏

Address

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

Telephone

+447797833455

Website

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

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