Frost Run Coaching

I’m very proud to announce I’ll be pacing Derby 10 Mile for the 3rd year running!

Come and join the 90 minute funbus 🏃🏻‍♂️

I’ve had a number of recent enquiries about beginner running groups, couch to 5K and how to get into running.

I love that so many people want to get out there and make a start - now’s the best time to get motivated and have the mindset of getting into that routine especially for when it starts getting a bit colder and darker!

There are a number of groups across the county for people to access - take a look at Jog Derbyshires groups in your local area - https://www.jogderbyshire.co.uk/findagroup

Local groups to me - Alfreton Jog Club & Rogue Runners Ripley 👌🏼

Have you been inspired by London and Manchester marathons this weekend?

The ballot for 2026 is now open.

The results of the ballot traditionally come out in October, with around 6 months to go before race day.

Training plans for a marathon vary between 12 and 20 weeks depending on base fitness when starting.

Here’s a tip - start slowly building that endurance base up now, so if you do get into the London you don’t panic and think “I can’t do a marathon!”. You have a decent level of fitness heading into the winter months which leaves you in a great position when the training plan starts.

The benefit if this - if you are unsuccessful in the ballot there are lots of other marathons from large scale city races through to local low key events.

Put those 6 months hard work to good use 💪🏼

Are you running the London Marathon this weekend? 🏃🏻‍♂️

If you are - it’s ok to be nervous right now.

It’s not as easy as receiving your number in the post, turning up on race day and getting it done.

So many logistics to battle through to just get to that start line, let alone run.

Don’t let all the logistics distract you from that race strategy.

Having done London in 2022 and 2024, here are a few tips to make it as smooth as possible -

🏃🏻‍♂️ Get a restaurant booked for Saturday night now if you haven’t already - Yes there are hundreds of outlets, but the last thing you want to do is trawling London trying to find somewhere to eat!

🏃🏻‍♂️ Resist sightseeing - it may be tempting to tour London but the last thing your legs need is 50K steps the day before the race!

🏃🏻‍♂️ Head straight to the expo when you arrive Saturday - As it’s at the excel it’s a long old trek to get it. Don’t be stressed out and constantly worrying about missing getting your number. If the expo is closed, no race!

🏃🏻‍♂️ Get your race kit laid out the night before. Nothing worse than getting to the baggage truck and realising you have forgot a key part.

🏃🏻‍♂️ Work out where your closest tube station is from where you are staying. Tube travel is free with race number, utilise public transport to get to the start!

And for race day

🏃🏻‍♂️ Be prepared for it be busy. This can be a real struggle for people with ND, anxiety and confidence issues. In 2022 I was there three hours before the start and the tube was empty. Last year was completely different - the face was squished against the tube doors for the whole journey.

🏃🏻‍♂️ Don’t worry about getting lost - the whole of London is set out to get to that start. Huge signs, Marshalls, meet points, other runners - all in it together.

🏃🏻‍♂️ Get there early to use the toilets - yes there are loads, but also 40,000 plus people. Your wave number doesn’t matter when it comes to those queues, it’s a free for all!

🏃🏻‍♂️ If you don’t get the chance for toilets there are usually a set each mile. Just be prepared for this - a lot of spectators can take them up and leave you queuing!

🏃🏻‍♂️ Water - It’s all personal preference but there is stations nearly every mile which can help with how much you will need to carry.

🏃🏻‍♂️ If you can get your name on your vest/t shirt - You will feel like a celebrity when thousands of people shout your name!

🏃🏻‍♂️ Trust your training - the crazy loud atmospheres and really disrupt your focus and spur you on. Don’t let it speed you up and blow your race!

🏃🏻‍♂️ Freebies! - there are lots of organisations that give freebies from pints to food to discounts. Search for these as it would be worthwhile if you are staying over!

🏃🏻‍♂️ My final words. London Marathon is a race like no other. The support is electric from start to finish so keep your head held high, smile, soak it all in enjoy that victory lap! 💪🏼

You have got this! 🔥

Very pleased to be helping Deaf-initely Women with their sofa to 3K programme next month 🏃‍♀️

We are working alongside Deaf-initely Women to host a ‘sofa to 3K’ jog programme!

Hosted by our England Athletics running coach, this 6 week programme will get you up to 3K in distance - who knows where that will lead up to in the future 🏃‍♀️

Booking link - https://www.eventbrite.co.uk/e/sofa-to-3k-6-week-programme-new-date-registration-1234539584129?utm_experiment=test_share_listing&aff=ebdsshios

For further details contact details are on the poster below ⬇️

🏃🏻‍♂️ “I’m thinking about running a marathon” 🏃🏻‍♂️

I have lots of enquiries about marathons, especially around January time when Spring marathon season starts. I am going to say it - I love marathons!

Out of all distances, the marathon is the most daunting for many as it’s a big step up from a half. (Let’s not talk about ultras for a second)

There is a big commitment to training don’t get me wrong.

But to actually complete your first? The key is time on your feet. Don’t put pressure on yourself to run 4-5 times a week.

You really need to enjoy the process - no matter what happens in race day it’s a PB. An experience. You learn lessons. You find yourself. If something went wrong, find where it went wrong and try to stop it from happening again. Then sign up for your next one when you can walk up and down stairs freely!

There are lots of generic training plans out there in the internet but they don’t factor in your work, home life, commitments, children, holidays or anything that’s in your diary. That’s why a running coach works alongside your schedule to maximise the time you have to get you ready for the start line.

Whether it’s your first marathon or your 100th, let’s get you ready to tick it off ✅

“Things have changed”

I have had lots of new training enquiries recently.

When having the initial call to work out goals and plans the most frequent theme is the person has had something major change in their life that’s thrown out their routine.

A few from this week - a change in job, relocating to Derbyshire (best county ever by the way) and struggling for motivation due to a new child.

Our plans are ever changing in life and it can be hard to stick to a training plan on your own. That’s where a coach can come in.

Routine, structure and adapting when things change. It’s ok to go off track you know!

A coach helps you have that accountability and focus whether its to train for your first parkrun, hitting a specific target in a race or even just ticking off a bucket list race.

Drop a message and see what we can do together!

A huge thank you to all my clients throughout this year!

So many PBs, parkrun graduates, clients venturing to new distances, group training sessions, 1-2-1s, training plans, the list goes on.

Posts on here have been few and far between but there has been a LOT going off behind the scenes to provide clients a fantastic service in 2025.

Merry Christmas everyone, let’s have 2025 🚀

🏃🏻‍♂️‍➡️ It’s ok to take a break 🏃🏻‍♂️

*Long post alert*

Every time I see someone I haven’t seen for a while, I always get “still out running?”

For the last 10 years I have consistently been out, every month, ticking those miles off. I’ve always had a race booked - I’ve always been goal driven, with something to prepare for. There has always been the league races, midweek races and various other events in the calendar. I have always been consistently ticking over 20+ races a year to keep on track.

The last 18 months I’ve taken on a lot more responsibilities, with a LOT more things to do day in day out. The minimal free time, has well, gone completely.

When I won our club championship place for London Marathon I knew it would be very tough to get the training in. I planned out the key sessions needed to be in decent shape and race fit.

The issue that I found? Whilst I had the mental resilience to tick the miles off, my head wasn’t truly in it. Each run I had a million things to do swirling round, I always felt like I needed to get back to get things done. I really struggled to switch off from how busy I was.

This continued on through long runs and it’s draining. Like really draining.

When London didn’t quite go right, I took a big knock from it. I really struggled to squeeze those runs in and when it didn’t really “pay off” (especially through no fault of my own) I took a hit mentally.

I went and did Spire Ultra a month later. Again so much going off, my head really wasn’t in it. Due to this it took a lot longer than expected, I got back really late, I missed a 40th birthday party. Proper gutted.

I took some time out to reflect on these races, lifestyle and everything that is going on. I took the decision to ease off from running for a while, steadily tick over the miles, and focus on everything that’s going on.

Life has been more challenging and busier than ever for the last 6 months, which means the miles for me have been minimal. I have been very active (average 18K steps a day) but with no races planned, it’s been a bit of a break.

The good news - I have been doing loads of run coaching for 2024, with numerous PBs and goals smashed - it’s just not been mine!

The takeaway from all this? - It’s ok to take a break, reflect, reset, and then go again 🔥

Have you had this email today?

If you have then congratulations, it’s one of the best races in the world!

It time to think about your current fitness levels and what plan will be most suitable for you when it comes to the time to start training. Having a good endurance base from the start can help out.

Drop me a message and let’s get started 🔥

I’m pleased to announce I will be pacing the 1hr 50 funbus at Ramathon at the end of the month!

Come and join me to smash that PB 💪🏼