AJ Running Coach

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AJ Running Coaching
Specialised in 10K/Half Marathon coaching

I offer custom training programs that will be created for the individual taking in to account their personal goals

12/10/2026

Sometimes the smartest thing you can do in training is slow down.

And that’s exactly what I chose to do today.

45 minutes easy, with absolutely no intention of chasing pace or trying to make the session harder than it needed to be.

6.08 miles
7:24/mi
129 bpm

After some really encouraging threshold sessions recently, it’s easy to get caught up in the excitement of feeling fit and wanting to keep pushing.

But not every run needs to be quicker than the last.

Today I deliberately backed things off, settled into a comfortable rhythm and simply enjoyed being outside.

And it was a really enjoyable run.

One thing I’m still keeping an eye on is my breathing.

It’s definitely better than it has been, but I can still feel that something isn’t quite right following the illness I picked up a few weeks ago.

It’s frustrating, especially with the Gütersloh Half Marathon approaching, but there’s no point pretending everything is perfect when it isn’t.

Sometimes being disciplined means knowing when not to push.

I’ve spent years building my endurance, and one slower run isn’t going to change that.

The important thing now is making sure I’m healthy enough to get the most out of the training I’ve already completed.

I’ll see how things feel tomorrow, but for now I’m happy to have enjoyed another 45 minutes on my feet.

Not every session needs to be spectacular.

Sometimes a good run is simply one where you finish feeling better than when you started.

And today was a good day. 👊

AJ

Fitness gets you into the race.Your head often decides what you do with it.A lot of runners are physically ready to perf...
12/10/2026

Fitness gets you into the race.

Your head often decides what you do with it.

A lot of runners are physically ready to perform, but still lose time through poor decisions when things get uncomfortable.

Going out too emotionally.

Reacting to the runners around them.

Panicking when the pace suddenly feels harder.

Letting one bad mile convince them the race is gone.

The better you get, the more important this side of racing becomes.

You need to be able to stay calm when the effort rises.

Stick to your plan when everyone else is making different decisions.

Break the race down when the finish still feels a long way away.

And accept that discomfort doesn’t automatically mean something is going wrong.

That mindset can be trained just like your threshold pace or endurance.

The strongest racers aren’t the ones who never struggle.

They’re the ones who make better decisions while they’re struggling.

AJ
www.AJRunningCoach.com
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Before adding another exercise, review the week you already have.If the gym leaves you repeatedly sore and your key runs...
11/10/2026

Before adding another exercise, review the week you already have.

If the gym leaves you repeatedly sore and your key runs keep suffering, something needs adjusting.

Look at the timing, the number of sets and the extras you have added. Change one thing first so you can see whether it helps.

Good coaching includes reviewing how the pieces work together. A workout can look excellent on paper and still be wrong for your week.

Start with the free 5km plan at the link below.

AJ
www.AJRunningCoach.com

11/10/2026

Not every completed session is a successful one.

90 minutes easy today, and while I got the miles done, I finished with more questions than answers.

I’ve mentioned a few times recently that my breathing hasn’t been quite right since getting ill before my 5K PB.

Unfortunately, today it felt worse.

From the start, my heart rate was higher than I’d normally expect at this pace, and although I settled into the run, I could tell things weren’t quite right.

As the miles went on, my breathing became more of a struggle, particularly towards the end.

90 mins easy
12.35 miles
7:17/mi
143 bpm average HR

On paper, the pace looks perfectly normal for one of my easy long runs.

But compare that with last week’s 90 minutes at 7:15/mi and an average HR of 131 bpm, and there’s a noticeable difference.

Similar pace, but 12 bpm higher.

And more importantly, the effort didn’t feel the same.

That’s something I always remind my athletes.

Your training data only tells part of the story. How you actually feel matters just as much.

It’s frustrating because the fitness feels like it’s coming along nicely, especially after Friday’s successful threshold session.

But I also need to recognise when something isn’t right.

I’ve got the Gütersloh Half Marathon coming up, and naturally I want to arrive there in good shape.

However, there’s no point ignoring what my body is telling me just to keep ticking sessions off.

Today was a reminder that being a disciplined runner isn’t always about pushing through.

Sometimes it’s about knowing when to stop, reassess and recover.

Not the session I was hoping for, but an important one to learn from.

AJ

I’m opening 5 coaching places.These aren’t aimed at runners who just want to get around a race.They’re for runners who a...
11/10/2026

I’m opening 5 coaching places.

These aren’t aimed at runners who just want to get around a race.

They’re for runners who already train, already have some experience, and want to move things forward properly.

Maybe you’re chasing a new PB.

Maybe you’re targeting sub-20 for 5K, sub-40 for 10K, sub-90 for the half, sub-3 for the marathon, or something even more ambitious.

Maybe you’re simply tired of guessing what to do next.

What matters to me is that you’re willing to train consistently, communicate honestly and actually be coached.

In return, you’ll get individual training, regular feedback, adjustments when needed, race strategy and direct support throughout the process.

The aim is simple:

Take the fitness you already have and turn it into better performances.

If that sounds like the kind of coaching you’re looking for, send me “5” in a DM and tell me your current PB and your next target.

AJ
www.AJRunningCoach.com
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A marathon deadline is a poor reason to panic-start strength training.You realise you have neglected the gym, see a prom...
10/10/2026

A marathon deadline is a poor reason to panic-start strength training.

You realise you have neglected the gym, see a promising workout and decide to fix everything before race day.

That can be an expensive experiment when the next few runs matter.

If you already lift, keep the work familiar and adjust it to the block. If you are starting, choose a quieter period to build the habit properly.

Start your next running block with the free 5km plan below.

AJ
www.AJRunningCoach.com

If your second half keeps falling apart, it usually isn’t because you suddenly stopped being fit enough.More often, it c...
10/10/2026

If your second half keeps falling apart, it usually isn’t because you suddenly stopped being fit enough.

More often, it comes down to how you prepared and how you raced.

Maybe you went out too aggressively.
Maybe your fuelling wasn’t rehearsed properly.
Maybe your long runs didn’t build enough endurance for the final stages.
Maybe you simply spent too much energy too early.

The first half of a race can hide a lot.

The second half exposes it.

That’s why strong finishes are trained.

Smarter pacing.
Better fuelling.
Long runs with purpose.
Enough strength and durability to hold form when fatigue starts to bite.

If you want to run your next half or marathon properly, don’t just train to get through the first half feeling good.

Train to still be racing when everyone else starts slowing down.

AJ
www.AJRunningCoach.com
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Strength work cannot help you from the notes app.You save a brilliant routine, promise yourself you will start next week...
09/10/2026

Strength work cannot help you from the notes app.

You save a brilliant routine, promise yourself you will start next week, then discover it needs an hour you rarely have.

Start smaller. A few familiar exercises, a manageable number of sets and a slot you can realistically keep.

You can develop that routine once it is part of your week. Busy runners need a starting point that survives a normal Tuesday.

Start with the free 5km plan at the link below.

AJ
www.AJRunningCoach.com

More training isn’t always better training.Once you’re already a decent runner, simply adding miles or another hard sess...
09/10/2026

More training isn’t always better training.

Once you’re already a decent runner, simply adding miles or another hard session usually isn’t the smartest way to improve.

The goal is to make every part of the week work together.

Your easy runs should support recovery.
Your quality sessions should have a clear purpose.
Your long run should develop the endurance you actually need.
And your overall load should move forward without constantly pushing you towards fatigue.

That’s where experienced runners often gain the most.

Not by doing everything harder.

By getting the balance right.
Better structure.
Better recovery.
Better progression.
Better decisions when training needs to change.

The more ambitious the target, the less room there is for wasted training.

Train smarter, and you give yourself a much better chance of becoming the runner you’re capable of being.

AJ
www.AJRunningCoach.com
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09/10/2026

This is exactly the session I needed before race day! 🔥

Another 6 × 1 mile threshold session completed, and I absolutely loved every minute of it.

Thresholds have always been my favourite type of workout.

They’re hard enough that you have to concentrate and work for the pace, but controlled enough that you can settle into a rhythm and maintain it without feeling like you’re constantly fighting to survive.

That comfortably hard feeling.

And today I felt like I got it spot on.

Today’s session:

15 mins easy
6 × 1 mile threshold with 1-minute recoveries
15 mins easy

10.26 miles total
5:51/mi average threshold pace
142 bpm average HR

Every repetition was either on target or slightly quicker, and the best part?

I finished feeling amazing.

That’s now two successful 6 × 1 mile threshold sessions in consecutive weeks.

Last week I averaged 5:54/mi.

Today it was 5:51/mi.

Only three seconds per mile quicker, but that’s not really what excites me.

It’s the consistency.

A couple of weeks ago, I made the decision to reassess my training paces rather than keep chasing numbers based on fitness I’d previously achieved.

And I’m really pleased I did.

Because the purpose of threshold training isn’t to run every repetition as fast as possible.

It’s to spend quality time working at the correct intensity, building the ability to sustain a strong pace without accumulating fatigue too quickly.

Get the intensity right and the training becomes far more productive.

With the Gütersloh Half Marathon approaching, this is exactly the confidence boost I was hoping for.

I’m not going into the race expecting a PB, but I do want to race intelligently, test my current fitness and see what I’ve got when things start getting uncomfortable in the closing miles.

And after today?

I’m really looking forward to finding out.

The endurance is feeling good.

The confidence is building.

And most importantly, I’m enjoying the training.

A very happy athlete today! 👊

AJ

Address

34 Poplar Way
Chippenham
SN148PR

Opening Hours

Monday 5pm - 11pm
Tuesday 5pm - 11pm
Wednesday 5pm - 11pm
Thursday 5pm - 11pm
Friday 5pm - 11pm
Saturday 8am - 10pm
Sunday 8am - 9pm

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