Coached is a personalised training programme that helps runners and triathletes optimise, track and e
23/05/2026
Your heart rate doesn't care about your ego.
It doesn't care what pace looks good on your feed. And it definitely doesn't fit into a generic formula you found on the internet.
This week's Ask Coach Ben is all about Zone 2 and heart rate. Five questions. Straight answers. Swipe through.
Want training built around your actual physiology? Start your 14-day free trial of Coached. Link in bio. đź”—
20/05/2026
You do not need to rush your training.
Fitness doesn't disappear if you pause to change your shoes. The physiological benefits aren't lost if you stop for a breather on a long run.
I see this all the time. Most amateur athletes aren't rushing because they're disciplined. They're rushing because they're anxious.
They haven't been doing this long enough to trust the process. So every session carries too much weight. Miss a rep, lose the gain. Stop for a drink, ruin the session.
It doesn't work like that.
Pros trust the training. They aren't precious about how a session looks. Too hot outside? Jump on the treadmill. Need a break? Take it.
Performance comes from years of accumulated work. Not from a perfectly uninterrupted Tuesday interval session.
Take the pressure off. The job is the job, however it gets done.
Read the full article on the blog. Link in bio. đź”—
Here is a liberating thought: nobody cares about your training data but you.
Too many athletes carry the weight of a phantom audience every time they lace up their shoes. They wait for GPS signals, they round up the mileage to the nearest km, and they push the pace just so it looks good on an app.
Strava is a fantastic tool to track your progress.
But it's a terrible master.
Let go of the feed, and you can actually run slow when you're tired. You can listen to your body instead of your followers.
Train for you. Nobody else is truly watching anyway.
Start your 14-day free trial today. Link in bio. đź”—
08/05/2026
Amateur runners love to overcomplicate things.
You chase an arbitrary cadence of 180 because you read it in a blog.
You turn your long runs into races because you are terrified of running slow.
You skip sessions because an algorithm on your wrist told you that you need 72 hours of recovery.
You don't strength train because running is your sport.
Stop guessing.
Stop overthinking.
In today’s post, I break down 5 of the most common training questions I get asked every single week.
The truth is usually much simpler than you think.
Consistency always beats intensity.
Your body knows more than your watch.
And yes, a 30-minute run is always better than sitting on the couch.
Swipe through to read the answers.
Which one of these traps have you been falling into? Let me know in the comments. 👇
Ready to stop guessing and start training with actual purpose?
Start your 14-day free trial with Coached today. Link in bio. đź”—
Don’t be a weak runner.
Your ankles and Achilles handle massive loads with every single step you take.
If you aren't training them to absorb and release that force, you are asking for an injury.
Most runners just run.
But running doesn't build explosive strength or tissue resilience.
Plyometrics do.
Coach Jim added this quick plyo sequence into his routine to strengthen the lower leg, build power, and reduce injury risk.
The Routine:
• Pogo Hops (2 x 30 sec)
• Side to Side Hops (2 x 30 sec)
• Front to Back Hops (2 x 30 sec)
• Reverse Lunge to Drive (2 x 24)
• Squat Hops (2 x 15)
• Single Leg Ankle Hops (2 x 30 sec)
• Box Toe Taps (2 x 20)
• Tuck Jumps (2 x 10)
Keep the ground contact time short.
Focus on being light, springy, and explosive.
Add these into your strength sessions 1-2 times a week and watch your running economy improve.
Save this post to use as your warm-up or strength circuit next time you hit the gym. 💪🏼
01/05/2026
I hate the word cardio.
It is one of the most useless words in fitness.
When you say you did "cardio," I have no idea what you actually did.
Was it a 90-minute easy run?
Or a 20-minute threshold effort?
Both get called cardio, but they're not even close to the same thing.
I think in terms of intensity.
Two buckets: Low and High.
Low intensity builds your engine and burns fat. Most athletes don't do enough of this because they think it feels "too easy."
High intensity produces lactate and burns sugar. It forces adaptation, but it demands real recovery.
The problem with the "cardio" mindset is that it tells you nothing. No intensity. No purpose. No direction.
Language shapes how you train.
Name the intensity, and suddenly the session has a specific job to do.
Next time someone asks if you do cardio, tell them no.
Tell them you train, and you know exactly how hard.
Read the full article on the blog.
Want to know your exact training zones? Start your 14-day free trial with Coached today. Link in bio.
28/04/2026
Winging it might work for a sprint, but not for an Ironman.
Natalie balances a demanding full-time job and a busy family life.
When she signed up for her first full Ironman, she realised her random, unstructured training was a problem.
She needed a real plan.
So, we changed the approach.
We gave every single session a clear purpose.
Especially the easy ones.
We built the structure around her actual life.
Because if a plan isn't realistic, it simply won't get done.
At first, she doubted whether just hitting the prescribed easy work was actually enough.
But as the sessions ticked off, the progression became undeniable.
The results followed:
• She crushed her first full Ironman.
• She podiumed in her age group at multiple local races.
• She qualified for and raced the Ironman 70.3 World Championships. Twice.
Training stopped being random and started being consistent.
Confidence replaced doubt.
You can do epic things, even with a demanding schedule.
You just need the right structure.
Read Natalie’s full story and see how we work. Link in bio.
22/04/2026
More miles do not automatically make you faster.
If your easy runs are too hard, and your hard runs are too easy, you'll struggle to progress.
You're just accumulating fatigue.
Every week, I get asked the same questions from frustrated runners.
They want to know if they should listen to their Garmin when it says "unproductive."
They want to know how to "catch up" on missed sessions.
They want to know why they are putting in massive effort but not seeing the results on race day.
The problem is usually the same.
You are letting an algorithm dictate your effort.
You are trying to cram fitness instead of consistently building it.
And you are guessing your intensities instead of actually knowing your numbers.
I answered 5 of your most common questions in today’s post.
Swipe through to see how many of these traps you are currently falling into.
Stop guessing. Train with clarity.
Start your 14-day free trial. Link in bio.
16/04/2026
It’s easy to think you aren't working hard enough if you aren't exhausted.
Nicholas is a competitive triathlete and a medical student.
He knows how to work hard.
Before he came to us, his training leaned entirely on intensity.
Short, sharp, brutal sessions.
He was putting in massive effort, but his aerobic base was underdeveloped.
And the hard work just wasn't showing up on race day.
When we started working together, we did the opposite of what he expected.
We pulled things back.
Less intensity. More control.
More steady, deliberate work.
It felt strange to him to finish a session feeling like he could do more.
The urge to jump into harder sessions and push bigger numbers was strong.
But he trusted the process.
The work became repeatable, and recovery improved.
Training finally fit into his demanding medical school schedule, rather than competing with it.
Then, the results clicked:
• Bronze at the 2025 SEA Games (Mixed Team Duathlon Relay)
• 3rd at the 2024 National Duathlon Championships
• 8th in the Men’s Individual Triathlon at the 2022 SEA Games
Consistent performance across years and across disciplines.
You don't need to destroy yourself in every session to get faster.
Nail the small things, and make the work repeatable.
Sometimes doing less is exactly how you achieve more.
Read Nicholas's full story on the blog. Link in bio.
Most athletes think they only have two choices.
A cheap app, or an expensive coach.
Apps are great for basic structure.
They can shuffle your schedule, but they can't use judgment.
Private coaches have the judgment.
But they're expensive.
And honestly? You don’t need someone watching every single easy run.
Coached fills that gap.
You get the clear, daily structure of a smart app.
Plus, the context and support of real human coaches.
Need to adjust your schedule? Send us a message.
Need a second opinion on an injury? Jump on a call.
We’ve got you.
It’s not just software.
And it’s not just coaching.
It’s both, and it works.
Your race deserves better than an algorithm.
Start your 14-day free trial today. Link in bio.