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THE RUNNING LOWDOWN
Training for your first 5K, 10K, half, or full marathon?
Here’s the blunt truth: most runners grind themselves into the ground… and still show up on race day tired, under-prepped, or injured.
That’s why I built The TAP Running Framework the system that gets runners consistent, stronger, and confident on race day… without wrecking your body or your week.
This isn’t about just crossing the finish line.
👉 It’s about crossing it strong.
👉 Training smarter, fuelling better, and actually enjoying the process.
👉 Showing up prepared- not panicked.
If you’re ready to stop guessing and start running with a plan that works → this is for you.
First, the truth…
Most runners don’t fail because they’re lazy.
They fail because the plan never fit their life.
❌ Generic plans pile on miles you can’t realistically do.
❌ You miss sessions.
❌ You push harder to “make up for it.”
❌ You end up injured, burnt out, or doubting yourself.
That’s the cycle and it’s why so many runners start strong but never make it to race day feeling ready.
Here’s what we’ll do instead:
✅ Build a plan that fits your life now (work, family, schedule).
✅ Scale it steadily, so you’re progressing without breaking down.
✅ Get you to the start line consistent, confident, and injury-free.
Most runners don't fail because they're lazy. They fail because the plan fails them.
You’ve probably tried:
❌ Downloading RUNNA or some generic app plan
❌ Random internet programmes that assume you’re a robot
❌ Going too hard, too soon → shin pain, burnout, niggles
❌ Guessing pace and fuelling → blowing up on long runs
❌ Starting strong, then life gets busy and it all collapses
👉 You don’t need more grit.
👉You need a plan that respects your reality.
You’re not broken. The plan was.
Once you’ve got access you’ll know exactly how to:
1️⃣ Run with structure you can actually stick to
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A weekly plan mapped around your work, family, and life
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The right mix of easy runs, long runs, and speed sessions
2️⃣ Stay strong and injury-resilient
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Runner-specific strength 2×/week
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Mobility/prehab to stop flare-ups
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Smart progressions that build resilience, not just miles
3️⃣ Fuel, hydrate & recover like a runner who knows what they’re doing
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Simple carb/fluid strategies for long runs & race day
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Clear guidance on what to eat before, during, after
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Recovery protocols that fit real life (not elite routines)
4️⃣ Step on the start line confident
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A taper that leaves you fresh, not flat
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Pacing plan so you don’t “fly and die”
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Checklist for kit, gels, warmup, and pre race calm
How it works
Onboarding questionnaire → I learn your level, goals, injuries, schedule.
Personal run + strength plan → phased structure with paces, nutrition, and training built for you.
Weekly check-ins → celebrate wins, fix bottlenecks, set new targets.
7 day message support → quick answers, constant accountability.
Adjustments on the fly → travel, bad sleep, missed runs, life chaos → we pivot, you keep progressing.
Race week brief → taper, pacing, fuelling, mindset → so you step on the line ready.
What this looks like in real life
You:
✔ Train consistently without boom and bust
✔ Reduce niggles because strength & load are balanced
✔ Feel confident on long runs (instead of dreading them)
✔ Know exactly how to pace & fuel on race day
✔ Cross the finish line proud, confident, and ready for the next challenge
Common questions
“I’m a beginner is this too advanced?”
No. We start from your baseline and build logically.
“What if I miss a session?”
We adapt. Life happens. The plan flexes, you don’t spiral.
“Do I need a gym?”
No. Dumbbells/bodyweight are enough. More kit = more options.
“Paces confuse me.”
I’ll explain them simply and by feel, so you always know what “easy” or “steady” actually means.
🚨 Investment & Spots
I keep numbers tight so support stays personal.
I’m opening 5 coaching spots this month for runners who want to:
✅ Train consistently without breaking down
✅ Stop second-guessing paces and fuelling
✅ Show up on race day confident and ready
If that’s you:
CLICK HERE AND MESSAGE ME SAYING: “I’M IN.”
I’ll send the link and we’ll get you set up.
You’ve got this 🙌
What Our Clients Say
"Thank you for the training and for helping me believe in myself. Joining TAP has not only boosted my confidence in running but also in every aspect of my life"
Hannah Hope - Personal Trainer
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