If you've ever had to walk the final section of your race then you know you're not getting value for money.
Your legs just seem to run out of gas and no matter how strong you are in the mind there's nothing you can do to turn the race around.
You've registered for the event, full with hope of what it could be like but on the day feel like the experience isn't even worth the entry fee, let along the hours you've put into training.
If you've shown up really under prepared then you may even have acquired a new niggle or a pain which started half way through the race and simply got worse.
You've been slowing down, while everyone around seems to be speeding up. It can start to feel like you don't even deserve to be racing with all of these people.
But it doesn't need to be this way...
Summer Squad is a group of motivated runners who have committed to not just entering events but training for them with the guidance of a coach and personalised programme, the education of an online course and the support of their peers.
We'll ask for the information needed to personalise your programme.
You'll soon be enrolled in our online Expert Runner Transformation Course and invited to join our online community.
If you include club attendance with your membership then we'll also invite you to attend various classes and club runs.
Peak for every event with session plans you can use when running with the club or alone.
Contact your coach any time to discuss new events, challenges, niggles, illness or target speeds.
Learn everything you need to progress from intermediate to expert in just 12 weeks. It's not who you know but what you know that will get you success.
Become inspired by other Squad members who want you to achieve and hear about your progress. Over forty members await your inclusion.
Gain three weeks of guidance and support from our qualified Nutritionist alongside her Summer Recipe Book and private group support. You can follow and adapt our Summer Running Nutrition recipes and form your own ideal training diet.
Have you ever just wanted to ask one person what you should do about a running related issue?
The internet has loads of information about running but getting an answer specific to your situation is practically impossible due to the vast array of moving parts in your life.
Conor responds to most first time questions with a question of his own:
Whether you need guidance on a particular run you're struggling to fit in, a niggling left knee or which events to enter the correct answer will depend on what came before. Conor will take the time to understand your goals, strengths, weaknesses and dig up what lead up to any situation which has left you uncertain about next steps.
Unlike a blog post or running forum, quality coaching happens best when you learn how to solve similar problems by yourself in the future.
If a coach gives you an answer without working through the situation with you then they deprive you of the opportunity to learn how to work it out yourself.
Conor will help you figure out the answers by working through the facts so you can become an independently knowledgeable running.
Anytime you find yourself with a question simply message, email or set up a call to discuss your situation in depth. Conor will typically reply within a couple of hours on weekdays and in between family and coaching commitments on the weekend.
When you're getting answers from one sourse which knows your exact situation you can bet it'll be more effective than any blog post, book or forum.
Your Truly Personalised Running Programme
Generic programmes fail to prescribe speeds which reflect your ability and contain distances which neglect the multiple events you've entered.
Watch and learn how your Programme can be designed with speeds based on your ability and distances which peak you for multiple events.
Our first job will be to find where the hidden potential lies when compared to previous race build ups:
There are so many things which can go wrong in training and on race day but with your own running coach, a personalised programme and other squad members cheering you on you can have a Summer of personal bests.
As a Summer Squad Member you'll be able to help us shape our latest online running course. Gain lifetime access to all lessons and suggest new topics to be included.
Learn the way around your very own running programme, get the tech set up so you know what speed you should be running and how to know whether you're actually keeping to the speeds. Learn to plan your own race calendar and ideal training week to ensure the best Summer of your running life.
Address niggles before they become an injury, fuel yourself depending on the run you're about to face, teach your body to adapt for the benefits you need to conquer each event. This module will prepare you to prepare your body for faster and longer runs than it's ever been capable of.
Mental strategies for coping with stress, technical cues to hard wire and knowing when to change the race plan are all vital if you're going to succeed in every run. The biggest failure of most intermediate runners is removing the options they have available when adversity hits part way through a run.
Each run offers us an opportunity to fine tune our next one. To make vital decisions about our next events and maximise progress. Learn to recover effectively and your body can cope with far more physical stress than you ever thought possible.
There's nothing worse than training well and racing below expectations. Fact is that just one bad decision can turn our race upside down and not only waste your entry fee but months of preparation.
Your biggest risk to crushing this Summer of events is undoubtedly an injury. Ask any one on the start line of a 10k, Half or Full Marathon and they'll tell you they've had to manage some kind of pain which they were unable to shake. Many will take weeks to recover from the injury which resulted when they push through the pain to finish in a time they knew could have been better.
Conor teaches intermediate level runners how to maximise the benefits from every run. He's helped hundreds of runners complete first time distances and achieve a steady series of personal best results.
Over 15 years as a fitness proffesional and running coach have enabled him to grow as a coach, investing time and money in the latest methods utilised by runners.
Clientele vary from those who run regular Half and Full Marathons to many who wouldn't run to catch a bus.
Each race entry costs you £18-£40 so it's important that you actually get the experience you hoped for when you entered the event.
This is unfortunately rarely the case with many runners finding themselves struggling to finish in a time they're proud, picking up an injury during the event or not event reaching the start line due to injury or a complete lack of training. Some people pay £400+ for a course of private sessions with a health professional only to find they've lost all of their running fitness. Others wait months for an appointment with the NHS only to be told they should stop running as "it's bad for your joints"...
Why put your body and your family finances through this process when you could invest just a fraction of the costs to prepare correctly? There is so much value to be gained with a process proven to reduce injury rates. Just learning to run injury free could save you hundreds of pounds.
But what about the actual experience of training, uninterrupted with small and regular personal best training runs which get you in the habit of winning. You'll win every race against previous best times if you can stay injury free and stick to your programme.
14 weeks of online Coaching and Support
14 weeks of online Coaching and Support with Face to Face Coaching
We're confident you'll feel the improvements in your training experience just days after your first run but if you're unsatisfied with the level of support then we'll refund your registration fee.
“I wanted to get back into running after a break of 2 years. I set myself the Cheltenham half marathon in Oct as my target. The club got me going again and they are so welcoming and inclusive. Conor gives great advice. I thoroughly recommend the club and am constantly telling friends about it.”
“It is a very good club for those beginning to run whatever age you are. There is a very friendly atmosphere to encourage people to reach their goal. This is one of the best running clubs in Cheltenham.”
Your programme will start on the 22nd of July and ends on the 13th of October
Our Annual and Standard memberships do not include a programme, educational workshops, Facebook support group or any scheduled time with a coach.
No, the programme, guidance and support you need to train is all available online and over the phone. Find a membership which does not include club attendance.
You'll be referred to our Physiotherapist, Katie Foster, to discuss whether you should attempt to race and how the programme should be adapted.
If you decide the arrangement is not for you simply email us before your programme is ready and we'll open your place to someone else.
Contact us on firstname.lastname@example.org
12 weeks of online Coaching and Support
12 weeks of online Coaching and Support with Face to Face Coaching
I am incredibly proud of the progress we've made in preparing and educating runners. Thanks to this squad and others like it, there are less people who destroy their love of running due to a bad race or training experience.
There is still so much to achieve though. Thousands of runners sign up to events on a whim only to fail their own expectations thanks to a lack of knowledge and support.
Please don't let this be you. Whether you join this squad or another programme like it, you want to make running enjoyable, rewarding and sustainable.
Please take the action which prepares you for a life long love of running.