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pleasure of taking over a couch to 5k program for a corporate client recently. There was 4 weeks until race day and unfortunately the previous coach hadn’t delivered them to where they needed to be. It’s important when you don’t have an ideal amount of time until race race to just work with where you are and focus some conditioning to complete the target course. This was a brand new group of runners which are always nice to work with because every session completed is one they thought they couldn’t and its great to see confidence grow as the group nears their first. The group had only 1 day per week running previously, below you’ll see how I aim to get upto 3 runs completed in the pre-race week, I used weeks 5-6 (weeks 1-2 with me)to assess my runners fitness and to predict the rough 5k pace they could hold. I gave them confidence busting exercises such as power posing which they found both very funny and helpful.I also introduced pre- performance routines into the warmup including visualisation, verbal confirmations and writing cue words on armbands for during workouts. I have only included weeks 7-8 of the program where…

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