http://www.headstart-coaching.com/

Head Start Coaching, London (2026)

03/04/2022

WHAT A DAY 😍
After 3 months of hard work, a number of members toed the line for their respective target races and it’s fair to say it was a good day 🤩🔥
completely stole the show with his 36 MINUTE PB 😮‍💨 Before today, Simon hadn’t broken 4 hours and his PB stood at 4:02. The target was sub 3:45, but it was clear a few weeks back that he was going to smash that out of the park - and he did! He finished in 3:25:26 and ran his fastest 10k split over the final 6.21 miles 👏🏼
was another member to secure a PB in Manchester, shaving over 5 minutes off his previous best and smashing his goal of 4:50 👌🏼 Darren has been plagued with niggles during his marathon buildup so a decision was made to just secure a PB and use the experience for next time around and that’s exactly what he delivered 🤷🏽‍♂️
took an unexpected 35 second PB at the London Landmarks Half 😲 He’s had a difficult few months and training has not been a priority so for him to produce this performance was a very pleasant surprise and a testament to the years of work he’s put in with us 💪🏼
completed his debut marathon in a time of 5:15:11. Sam had a really broken up training block for a few reasons so to get around and earn his medal was an excellent effort and showed great determination 🙌🏼
If you’re inspired by the exploits of our team today and think a bespoke online training programme is something that would interest you, please don’t hesitate to drop me or any of the team a message with your questions! We have a limited number of spaces available and once they are full there will be a waiting list for new members.
Happy Running! 🏃🏽‍♂️🏃🏽‍♀️

14/03/2022

It’s been a couple of weeks since we last posted a roundup and the squad have been crushing it in that time!
was at the Brighton Half Marathon a couple of weeks back and secured a HUGE personal best! Melissa knocked over FOURTEEN MINUTES off her previous time 🤯 It’s great to see the progress she’s made since joining the team 👏🏼
continued his purple patch, securing a PB of his own at the Eastbourne Half 🟣 Simon chipped 3 minutes off his previous best with his time of 1:36:55. Things are looking good for the marathon attempt in a couple of weeks time 🔥
took on the Essex 20 miler as part of her marathon build up and had an absolute stormer! She ran 2:52:44 which is 10 seconds per mile faster than her 3:50 goal pace and would give her 3:45:40 if she continued at that rate! 🤭
Not pictured, ran a monster Parkrun time trial at the weekend. Carl is one of our newer members and this is something I like to do to gauge progress after the first 6-8 weeks of training. Safe to say things have gone well as Carl chopped 5:10 off his previous best to run 22:32 😅😮‍💨 So proud of him and thoroughly deserved after a great start to training 👏🏼
is accessible to runners of all abilities and backgrounds. If you are an aspiring runner and keen to improve, you’ll fit right in! If this is you and you’d like more information on our coaching services please don’t hesitate to message me on here, email me using the link on my profile or comment below and I will get back to you! We have some limited availability and once we are full, we are full! Don’t delay! 👊🏼

19/02/2022

Before we get fully stuck into the new weekend, let’s take a look back on last weekend where the were out in strength! 💪🏼
was at the Dorney Lake 10k and recorded a time of 45:15 to secure a 45 second PB 👏🏼 Lawrence missed a couple of key sessions going into the race with a back issue and will be next time without a doubt 👊🏼
was in Stamford for the Valentines 30km. He absolutely smashed it, running PB’s for 10km, 10 miles and 30km along the way 😅 I think we might need to revise our marathon target which is just around the corner 👀🎯
was at Draycote Water for an undulating 10 mile race. He had a stormer despite being on reduced training volume and ripped a 74 second PB to finish in 71:24 💥

If you’re inspired by the exploits of the PB squad and would like some guidance with your own training, please comment below or drop me a DM! I have some limited availability to take on some new clients so don’t delay 😎

12/02/2022

Who is ? 🤔
A question I’m sure a few of you are unsure about, especially our newer followers and athletes!
Well, my name is Sam, I’m a 25 year old experienced athlete in my own right and have been coaching for almost 3 years now!
Since I started “Head Start Coaching” the emphasis has always been on our athletes and their amazing performances 🤩 That’s the main reason you don’t see too much of my own face on your feed, but here’s a little bit about me and my coaching journey! 😎
I began running just after my 10th birthday and throughout my youth I always had to know WHY I was doing certain workouts, not just what they were. Over the years this led to an accumulation in knowledge which resulted in me taking the leap into coach in my final year of university. You can swipe through the images to learn a little more about my personal achievements and coaching ethos! In the 3 years since, have exceeded all expectations and almost every member past and present has improved their personal bests! 💥
At present, we have a fantastic community of 25 runners all training hard for their own reasons and goals, overseen by myself - Coach Sam! I have recently made the decision to open some more slots for new members so if online coaching is something you’ve considered, or something you haven’t even thought about before, and you would like to know more about our services please drop us a message on Instagram or comment on this post and we will get back to you ASAP! 👊🏼
Happy running everyone!🏃🏽‍♂️🏃🏽‍♀️

10/02/2022

Shoutout out to two of our superstar members who delivered fantastic performances at the weekend! 🤩💥
ended up at the Parkrun after his children’s football game was cancelled and he came away with a his first sub 20! His time of 19:28 shows marathon training is going well and he’s in good shape to smash his goals 👊🏼
took on the Great Bentley Half Marathon as part of her own marathon build up. The plan was to run around 2 hours as a solid training run at her marathon goal pace however she ran nearly 60s per mile quicker, clocking 1:48:50 😅 Sharon is going to smash 4 hours when race day rolls around 😎

29/01/2022

Hello Instagram! 👋🏼
It’s been a while since we’ve posted but the have continued crushing their training over the last couple of months 👊🏼
A special shout-out to our resident Aussie, Mr Sonny King, who took a huge 29 second chunk off of his previous 5km best with a brilliant time of 20:14 at the Sydney Olympic Park Parkrun 🤩💥 Sonny is a delight to coach and I’m so pleased he’s reaping the rewards of his hard work!
If you’re looking to improve your running times, or just want some structure and accountability to your training, the PB Squad have some limited spaces available! To sweeten the deal, all new members save £15 on their first month! 🍬
Unsure whether it’s for you? Drop us a DM and we’ll be happy to answer any questions you might have! Also comment down below what you’d like to see from us 👇🏼 It’s a belated New Year’s resolution of mine to be more active again on the social media side! 😅

25/11/2021

🚨ATHLETE SPOTLIGHT🚨

Meet .vaglieri 👋🏼

Mauricio is originally from Brazil but is currently based in Florida, USA. He found his love for running a few years ago and has since run a few Half Marathons and a Marathon.
His dream is to run a Marathon in his home town (Sao Paulo) in less than 4 hours. For Mauricio, running is one of the few things that allows him to disconnect from everything else and just be in the present moment, hence his love for long runs!
Mauricio has some big goals set and with his consistency in training we know he can smash those next year!

Swipe to find out more about .vaglieri 👊🏼

22/11/2021

🚨WEEKLY ROUND UP🚨

A quiet week this week with most of the busy on their winter grind training hard!

However, we did have Andrew running ‘The Mandy Whittington Newent 9’.
This race was an undulating course of just over 9km's along the country roads of Newent. An unusual distance but some races are all about racing for position and forgetting about the clock! Andrew did exactly that and finished in an impressive 11th place! Well done 🤩

19/11/2021

🚨ATHLETE SPOTLIGHT🚨

Meet 👋🏼

If you’re looking for somebody to help you with your motivation look no further!! 🤫
Paolo hasn’t had the easiest ride this year with a freak accident back in August after falling off his bike he ended up with an avulsion fracture. He was told that recovery could be up to 6 months! However, Paolo was determined to prove those statistics wrong. Fast forward just 4 weeks and he had set his sights on getting ready for a Half Marathon with just 4 weeks of training (8 weeks post accident).
Despite a far from ideal lead up Paolo didn’t settle for just being on the start line but planned to go all out at a PB pace. Not only did he smash his PB (!!) but rumour has it he had more in the tank too… 2022 better watch out because this guy is unstoppable 👀💪🏼

Swipe to find out more about 👊🏼

15/11/2021

🚨WEEKLY ROUND UP🚨

After the disappointment of missing the Oxford Half Marathon due to illness was delighted to get a PB of over 5 minutes at Caldecotte Lake on Saturday. His official time was 1:39:53 & he placed 2nd overall!Perseverance pays off 🤩

smashed his 10km PB by over 3 and a half minutes at the Battersea Park 10km! He completed the race in a time of 53:05, well deserved Sam!🙌🏼

ran the TollyMore Half Marathon. With 1555ft of climbing he finished in a very respectable time of 1:40:18! Although there was no PB due to being a trail/off-road race about a year ago David was running similar races in about 2 hours so there’s no doubt improvements have been made!💪🏼

raced the ran Stebbing 10 miles, her last road race of the year. She completed it in 1:22.47! Since the Marathon she has done purely base work and so this is a really promising step forward, all eyes on next spring! 👀

13/11/2021

🚨ATHLETE SPOTLIGHT🚨

Meet 👋🏼

Simon started running in 2019 after getting convinced to take part in ‘Race to the Stones’ (100km along The Ridgeway, finishing at the iconic Avebury Stone Circle). At the time he saw it as a good opportunity to get himself in better shape. However, he struggled during the Ultra Race with a combination of walking and running BUT that didn’t stop him getting the running bug!
Simon then found that when the dreaded Covid 19 hit, running really helped his mental health and gave him an escape from his home office. By the end of 2020 Simon found himself running 5 days a week but lacked the structure he needed which is why he reached out to HeadCoach Sam.
This year he has improved a huge amount and even PB’d in 2 Half Marathons in back to back weeks! 2022 is looking promising for more PB days across a range of distances🤩

Swipe to find out more about 👀

11/11/2021

HOW TO NAIL A PRE SESSION WARM-UP 👊🏼
Warming up efficiently before a session helps to prepare your body both psychologically and physiologically.
The importance of a warm up is to help reduce the risk of injury by
• Increasing your body temperature
• Increasing your heart rate
• Increasing your mental readiness
• Increasing muscle activation
• Increasing joint flexibility

Typically an efficient warm up should include…
1) 5-20 MINUTES OF VERY EASY RUNNING. This will gradually increase your heart rate and body temperature which will help to deliver oxygen to the exercising muscle groups and reduce the chance of muscle and tendon injuries.
2) DYNAMIC STRETCHES. Static stretching is great for post runs, however, before sessions it has been proven that dynamic stretching is more efficient. The controlled movements can improve range of motion & loosen up the surrounding muscles.
3) DRILLS. This is where the brain engages with the body. Specific movements help prime the body for running efficiently as it fires the muscles into a state of readiness.
4) STRIDES. Around 100m of decisive running accelerations at around 70% of your maximum effort. The main aim of a stride is to think about running form and work on your turn over.

TIP: If you are short on time your warm-up doesn’t have to be super detailed and long, however, skipping a warm-up will negatively effect your session so make sure it’s a priority!

Keep your eyes peeled for some video content coming soon on examples of great pre session dynamic stretches & drills 👀

Head Start Coaching

03/04/2022

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