Run Strong

Run Strong

Are you running your first marathon next Spring?

Do you have worries or concerns that are holding you back?

Do you want to feel strong mentally as well as physically?

Do you want to start your training feeling strong and confident that you will not only finish but enjoy your race?

Then join me for an 8 week marathon preparation programme which will lay the foundations so that you start your marathon training full of confidence and excitement for the adventure ahead!

Starting on Monday 15 October 2018 Run Strong is an 8 week online programme which will prepare you for the training needed to run your first marathon. It focuses on building your strength and endurance through running specific workouts which will give you the confidence that you can run 26.2 miles and finish strong and happy.

Be Marathon ready with Run Strong

Runners running a race

As well as preparing you physically with workouts and fun running challenges, Run Strong will give you tips on how to

tickreduce your risk of injury during training

tickbuild your mental resilience when the training gets tough

tickmake sure you are meeting all your nutritional needs

With a supportive community of other runners who are preparing for their first marathon, just like you

Each week on the Run Strong programme you will be given a running and a strength workout. These will help your build your endurance and fitness levels as well as help improve your running technique.

The running workout can replace a run on your current training plan or be an additional run if you are a more experienced runner.

Each strength workout will focus on a different area to prepare you for your marathon. These 20 minute workouts will help improve glute activation, core strength, hip and upper body stability and are recommended to be done twice a week. Using mainly body weight the workouts can be done at home and in a small space, you don’t need a gym membership. Some of the progressions will use a resistance band and it is recommended that you buy this small, inexpensive piece of equipment.

There will also be a flexibility focus and you are encouraged to share your progress with the community so we can celebrate your wins and help you through anything you may find difficult.

A group of runners hi fiving before a race

 

WHO IS IT FOR?

tickRunners who want to prepare for a spring marathon

tickNewer runners who are stepping up the distance

tickExperienced runners who have run half marathons and now want to complete the full distance

tickImprovers who have run the distance and would like guidance and support as they tackle their second marathon

tickRunners who would like to be stronger in order to enjoy the race

tickRunners who want support from a community facing the same exciting challenge

tickRunners who want to build their confidence before they start training

tickAnyone who is running their first marathon!

YOUR COACH

The Run Strong online course is lead by your coach Nicola Cowee. Nicola is an approachable and friendly coach who found her love of running in her 30s. She has coached runners in person and online, from complete beginners to seasoned marathon runners. She especially enjoys coaching runners who have a big goal, whether that is to run their first 5k, run a faster half marathon time or train for their first marathon.

She created the Run Strong course as she realised that many runners lack a strong foundation of running specific fitness, which can hinder training and stop the enjoyment of running when increasing distance.  She wants all first time marathon runners to enjoy the both the training and the race.

 

COURSE FAQs

 

Who is this course for? more...

Runners who want to prepare for a spring marathon; newer runners who are stepping up the distance; experienced runners who have run half marathons and now want to complete the full distance; improvers who have run the distance and would like guidance and support as they tackle their second marathon; runners who would like to be stronger in order to enjoy the race; runners who want support from a community facing the same exciting challenge and runners who want to build their confidence before they start training. In fact anyone who is planning to run their first marathon or wants to run a stronger second marathon!

I’ve already started my marathon training, will Run Strong benefit me? more...

Yes! Although Run Strong is a marathon preparation programme designed to be done before you start your training the information on the course will still be of benefit. The running and strength workouts can be incorporated into your existing plan and will give you a strong foundation for your race.

I only started running 6 months ago and have signed up to a marathon, will Run Strong benefit me? more...

Absolutely! Run Strong is designed to help all first time marathon runners, whether you have been running for 6 months or 6 years. It will give you a strong foundation to start your training

I've never ran before but want to run a marathon next spring, can I be on the Run Strong programme? more...

Run Strong is not a beginners running course and you do need some running experience to start. If you are a complete beginner I would recommend contacting me for a personalised programme to get you from couch to marathon in a year.

I’m a slow runner, will I be able to keep up? more...

Run Strong is designed for runners of all speeds. The running workouts are done by feel not by a set speed. You’ll be told to run at ‘tempo’ or ‘threashold’ pace, but this is your pace. Your tempo pace might be 11 minute miles or 7 minute miles and that is the right pace for you.

How is it delivered? more...

The course is delivered online and you will need access to a computer or tablet to access the course materials. Once you’ve signed up you will have access to the course from Monday 15 October

When does the course start? more...

The course starts on Monday 15 October 2018. The 8 week preparation progamme will finish on 9 December when you will be ready to start your marathon training.

Will I be supported even though it's online? more...

You will have access to your coach in a private Facebook group where you can ask any question, no matter how small you think it may be. You are also encouraged to share your progress with the community, that way we can all celebrate your success.

Do I need any equipment or a gym membership? more...

The workouts can be done at home and in a small space. Most of the exercises do not need any equipment and use bodyweight only. However, some of the progressions do use a small resistance band and it is recommended that you buy one if you don’t already have one.

How much time do I need to put aside for the workouts each week? more...

Each week you will have a run of up to 60 minutes, although most will be around 40 minutes. This run can replace one of your existing runs or be an additional run depending on your training and experience.

You will also have a 20 minute workout which can either be done as a stand along workout or added to your existing workouts. You are encouraged to do this workout twice during the week to get maximum benefit.

There is also a flexibility exercise each week which can be added to your cool downs after your runs. 

How long can I access the course? more...

Once the 8 weeks has finished you will have lifetime access to everything in the course. That includes the workouts, the runs and the cool down sessions. So if you wanted to repeat the course in your own time or perhaps try some of the workout progressions, you can.

 

Launch Price for 15 October 2018 course

3 Payments @ £39/month for 3 months

1 Payment @ £117

 

PRAISE FOR RUNNING HAPPY COACHING

“I was training for my first marathon and I had worries I wouldn’t be able to run the distance, but with Nicola’s encouragement and her obvious enjoyment of running and coaching I completed the marathon and may even train for another.” – Anne, marathon runner 2017

“I am definitely a better runner than I was a year ago when we started working together. In fact, I don’t think I saw myself as a runner until I started seeing the effects of following a running plan and being guided by a coach.”  – Shathiso, half marathon runner 2018