Coached

Coached Coached is a personalised training programme that helps runners and triathletes optimise, track and e

Amateur athletes love to brag about how hard they train.They brag about the 4:00 AM wake-ups.They brag about the brutal ...
18/06/2026

Amateur athletes love to brag about how hard they train.

They brag about the 4:00 AM wake-ups.
They brag about the brutal track sessions.
They brag about the massive weekend mileage.

But they completely ignore 50% of the performance equation.

Training doesn't make you fitter. It breaks your body down.
You only get fitter, faster, and stronger when your body repairs that damage.
And that only happens when you recover.

Stress + Rest = Adaptation.

Skipping sleep, eating garbage, stressed out all the time?

You're not building fitness. You're accumulating fatigue and begging for an injury. Forget the massage gun and red light therapy. Nail sleep, eat real food, and manage your stress first.

Stop focusing only on the sessions. Recovery is an equal part of the process.

Read the full breakdown of the three recovery fundamentals on the blog. Link in bio. đź”—

Amateur runners often let race day anxiety ruin their logic.They think 35k+ long runs are necessary in training just to ...
15/06/2026

Amateur runners often let race day anxiety ruin their logic.

They think 35k+ long runs are necessary in training just to prove they won't hit the wall.
They think expensive carbon-plated shoes will make up for a lack of fitness.
They blindly follow pacer groups without even asking what their strategy is.

Stop looking for shortcuts.
The work is the work.

This week's Ask Coach Ben tackles Race Day Realities.

Hitting the wall is more a pacing and fueling problem than a distance problem. Climbs are better tackled by effort than speed. And missing your goal time doesn't mean your training failed. Your race is just one data point out of many.

Swipe through for the hard truths.

10/06/2026

Stop panicking over one bad session.

I had a rough run today. It happens.
But I constantly see athletes go into full panic mode over a single bad session.

They think one bad run is going to undo weeks of consistent training.
It doesn’t work like that.

Bad sessions are inevitable.

They're usually the result of cumulative fatigue, work stress, poor hydration, or—in my case today—a terrible night of sleep.

A bad run is just feedback. File it and move on.

Tomorrow will be better.

If you want a plan that minimises the bad days, and a coach in your corner when they happen, try Coached free for 14 days. Link in bio. đź”—

Many amateur runners use hope as a strategy. It's not.They guess their easy pace.They guess their marathon target.They g...
05/06/2026

Many amateur runners use hope as a strategy. It's not.

They guess their easy pace.
They guess their marathon target.
They guess their heart rate zones.

No wonder they hit the wall on race day, or that they're constantly dealing with fatigue.
Guessing is not a strategy.

If you want to train properly, you need to know your exact numbers.
We built a suite of free calculators on our website to do exactly that:

Pace Calculator: Turn distance and time into precise pace targets per kilometre or mile.

Running Race Predictor: Estimate realistic race outcomes based on your actual recent fitness, not hope or hype.

Training Zones Calculator: Set training zones that make sense for your body, so you stop running in the grey zone.

Know your numbers.
Hit the link in our bio to use them for free. đź”—

Many athletes think they’re training easy.They're not.I see this constantly. Runners associate a slow pace with an easy ...
01/06/2026

Many athletes think they’re training easy.
They're not.

I see this constantly. Runners associate a slow pace with an easy effort.
But pace does not reflect effort.

If you are unfit, carrying deep fatigue, or stressed, you can be running very slowly and still be working hard physiologically.

On the flip side, a well-conditioned athlete can run at a significantly faster pace while keeping their heart rate low and remaining at a genuinely easy effort.

Your body doesn't care what your watch says your pace is. It only cares about the internal stress it's under.

To get the best out of yourself, you need to train at an effort that matches your actual fitness level, not an arbitrary pace you decided was "slow".

Stop assuming slow means easy.
Start measuring your actual effort.

Read the full breakdown on the blog to find out what running in the grey zone is actually costing you. Link in bio. đź”—

Your heart rate doesn't care about your ego.It doesn't care what pace looks good on your feed. And it definitely doesn't...
23/05/2026

Your heart rate doesn't care about your ego.
It doesn't care what pace looks good on your feed. And it definitely doesn't fit into a generic formula you found on the internet.

This week's Ask Coach Ben is all about Zone 2 and heart rate. Five questions. Straight answers. Swipe through.

Want training built around your actual physiology? Start your 14-day free trial of Coached. Link in bio. đź”—

You do not need to rush your training.Fitness doesn't disappear if you pause to change your shoes. The physiological ben...
20/05/2026

You do not need to rush your training.

Fitness doesn't disappear if you pause to change your shoes. The physiological benefits aren't lost if you stop for a breather on a long run.

I see this all the time. Most amateur athletes aren't rushing because they're disciplined. They're rushing because they're anxious.

They haven't been doing this long enough to trust the process. So every session carries too much weight. Miss a rep, lose the gain. Stop for a drink, ruin the session.

It doesn't work like that.

Pros trust the training. They aren't precious about how a session looks. Too hot outside? Jump on the treadmill. Need a break? Take it.

Performance comes from years of accumulated work. Not from a perfectly uninterrupted Tuesday interval session.

Take the pressure off. The job is the job, however it gets done.
Read the full article on the blog. Link in bio. đź”—

12/05/2026

Here is a liberating thought: nobody cares about your training data but you.

Too many athletes carry the weight of a phantom audience every time they lace up their shoes. They wait for GPS signals, they round up the mileage to the nearest km, and they push the pace just so it looks good on an app.

Strava is a fantastic tool to track your progress.
But it's a terrible master.

Let go of the feed, and you can actually run slow when you're tired. You can listen to your body instead of your followers.

Train for you. Nobody else is truly watching anyway.

Start your 14-day free trial today. Link in bio. đź”—

Amateur runners love to overcomplicate things.You chase an arbitrary cadence of 180 because you read it in a blog.You tu...
08/05/2026

Amateur runners love to overcomplicate things.

You chase an arbitrary cadence of 180 because you read it in a blog.
You turn your long runs into races because you are terrified of running slow.
You skip sessions because an algorithm on your wrist told you that you need 72 hours of recovery.
You don't strength train because running is your sport.

Stop guessing.
Stop overthinking.

In today’s post, I break down 5 of the most common training questions I get asked every single week.

The truth is usually much simpler than you think.
Consistency always beats intensity.
Your body knows more than your watch.
And yes, a 30-minute run is always better than sitting on the couch.

Swipe through to read the answers.
Which one of these traps have you been falling into? Let me know in the comments. 👇

Ready to stop guessing and start training with actual purpose?
Start your 14-day free trial with Coached today. Link in bio. đź”—

04/05/2026

Don’t be a weak runner.

Your ankles and Achilles handle massive loads with every single step you take.
If you aren't training them to absorb and release that force, you are asking for an injury.

Most runners just run.
But running doesn't build explosive strength or tissue resilience.

Plyometrics do.

Coach Jim added this quick plyo sequence into his routine to strengthen the lower leg, build power, and reduce injury risk.

The Routine:
• Pogo Hops (2 x 30 sec)
• Side to Side Hops (2 x 30 sec)
• Front to Back Hops (2 x 30 sec)
• Reverse Lunge to Drive (2 x 24)
• Squat Hops (2 x 15)
• Single Leg Ankle Hops (2 x 30 sec)
• Box Toe Taps (2 x 20)
• Tuck Jumps (2 x 10)

Keep the ground contact time short.
Focus on being light, springy, and explosive.

Add these into your strength sessions 1-2 times a week and watch your running economy improve.

Save this post to use as your warm-up or strength circuit next time you hit the gym. 💪🏼

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