Thank you for your interest in attending a Changing Paces online running course! I've endeavoured to answer the most frequently occurring questions below, but, if you are unsure about anything regarding signing up, just drop me a line.
How does an online running course work?
After you sign-up, you'll be added to a course Facebook Group and E-mail list. Three times a week, I'll email you a running session, and 1-3 times a week (depending on the course), a running drills and/or strength session. There is a video demonstrating the session and also a text explanation. When you've completed the session, let me know by posting your results, a screenshot of how you've recorded it, or just a sweaty selfie on the group!
What is the aim of the courses?
The 5km and 10km improvers courses aim to have you running a quicker 5km or 10km in 6 weeks. Yes, that's a lot to ask in a short time frame and it won't be easy - but it will be worth it.
The half-marathon course is slightly different in nature and is more of a distance build-up course. However, there will still be one particularly challenging session per week, so we can shoot for a PB if you've run one before.
The aim is to complete the distance to the best of our ability - BUT that's not all that improving is about. We'll also look at lots of different ways to improve our running form to increase our potential, and safeguard against injury, and run stronger, longer and further - as well as faster.
How many sessions do the courses require?
Three running sessions AND 1-3 drills/strength sessions per week. These strength sessions are mandatory and form an equally important part of improvement - so you do need to be able to commit to 4-6 sessions per week for improvement.
How long are the sessions?
This depends on the course. For 5km, the longest run is 8km. For 10km, we go up to 14km. For the Half Marathon course, we go up to 18 km for the longest run. But we won't do those kind of distances frequently, and often the sessions will be a lot shorter. As a rough guide, leave 45 minutes per session for a 5km session, an hour for a 10km session and 1 hour - 1 hour 30 min for a half marathon session. Strength and drills sessions differ from 15 minutes to 45 minutes. It IS a decent commitment, and you will need to be dedicated and courageous to see results, so make sure you can put aside the time per week to dedicate to yourself and your running before signing up.
When do the sessions come out?
The sessions are emailed out weekly, usually on a Sunday ahead of the week where you'll be expected to do the sessions, so you have them all in advance. However there is plenty of real-time contact throughout the course as well - I don't just email you the sessions and expect you to get on with it, but you'll be supported the whole way.
Do I have to run on set days?
Absolutely not! As a rough guide, always attempt to get the runs finished by the end of the week. Most people save one of the runs and a strength session for the following weekend.
Are the sessions hard?
There will be at least one session per week which really challenges you! However, the bar is where YOU set it and you'll always be working within your means. I'll never dictate a specific pace to you but ask you to calculate your own paces either based on your own running, or to run by effort level out of 10. Improvement IS hard and this will require willing and enthusiasm - but it'll be rewarding too.
NOT all the sessions are hard though. Recovery and slower running to practice technique are integral parts of improvement, so these will all feature too.
Can I do the sessions in my own time over 12 weeks rather than 6 (for example)?
Intensity is an important part of improvement and I would ask that you trust the process to do all the sessions within the given time frame for the best results.
Can I do my own runs in addition to the course?
This is a tricky one! I appreciate that a lot of people out there like to run for fitness every day, and for me to ask them to only run 3 times a week seems like a step in the wrong direction. Again, for maximum improvement, I'd ask that you stick to the given sessions. However, if you have to run more, keep it easy effort level - so that when I ask you to push it in sessions, you're 100% ready to.
I run with a club - can I combine these sessions with my club runs?
Running with others is so valuable. Some of the course sessions are more structured that others, and I'd ask that you stick to the structured ones I suggest rather than "well, I've been asked to run 5 x 1km, my club are doing 10 x 1 min fast, that's going to have the same training effect, right...?". However, for the longer slower sessions - absolutely! Take as many friends as you like! :D
Am I guaranteed a PB?
No. I wish! Sadly I've had people on the courses who think they will beat their PBs set in 1992 when they were a semi-professional footballer, etc! But what I will ask you to do is run a best-effort 5km or 10km at the very start of the course (the half-marathon course is slightly different - it's more of a distance build up rather than PB attempt). This is the benchmark we aim to beat by the end of the course. Sometimes the benchmark run IS a PB! If you follow all the runs, dedicate the time and effort, don't do anything too mad outside the course (Zumba classes yes, cycling to John O'Groats and trekking the Sahara no), I'd be very surprised if you don't beat it. The course records so far agree! Of the 3 courses so far, there's been an 82% success rate of runners beating their time. The biggest improvement so far has been 7 minutes!
Can I get my money back if I don't beat my time?
Sorry - no. But you do get free coaching until you have beaten it, as long as you have stayed within the perimeters of the course, not missed any sessions, and not done loads of extra running. If you've done everything you should to improve, we will get there. I want you to get quicker!
What if I don't like the course?
After the course has started there are no refunds, sorry! This is because the spaces on the courses are limited and I can't offer a place out once it's been filled. However, if you get injured, I can defer you on to the next course.
I'm slow.
This is not a question. And no, you're not. ANY pace is welcome on these courses. The important thing is that you have a willing to improve!
How does an online running course work?
After you sign-up, you'll be added to a course Facebook Group and E-mail list. Three times a week, I'll email you a running session, and 1-3 times a week (depending on the course), a running drills and/or strength session. There is a video demonstrating the session and also a text explanation. When you've completed the session, let me know by posting your results, a screenshot of how you've recorded it, or just a sweaty selfie on the group!
What is the aim of the courses?
The 5km and 10km improvers courses aim to have you running a quicker 5km or 10km in 6 weeks. Yes, that's a lot to ask in a short time frame and it won't be easy - but it will be worth it.
The half-marathon course is slightly different in nature and is more of a distance build-up course. However, there will still be one particularly challenging session per week, so we can shoot for a PB if you've run one before.
The aim is to complete the distance to the best of our ability - BUT that's not all that improving is about. We'll also look at lots of different ways to improve our running form to increase our potential, and safeguard against injury, and run stronger, longer and further - as well as faster.
How many sessions do the courses require?
Three running sessions AND 1-3 drills/strength sessions per week. These strength sessions are mandatory and form an equally important part of improvement - so you do need to be able to commit to 4-6 sessions per week for improvement.
How long are the sessions?
This depends on the course. For 5km, the longest run is 8km. For 10km, we go up to 14km. For the Half Marathon course, we go up to 18 km for the longest run. But we won't do those kind of distances frequently, and often the sessions will be a lot shorter. As a rough guide, leave 45 minutes per session for a 5km session, an hour for a 10km session and 1 hour - 1 hour 30 min for a half marathon session. Strength and drills sessions differ from 15 minutes to 45 minutes. It IS a decent commitment, and you will need to be dedicated and courageous to see results, so make sure you can put aside the time per week to dedicate to yourself and your running before signing up.
When do the sessions come out?
The sessions are emailed out weekly, usually on a Sunday ahead of the week where you'll be expected to do the sessions, so you have them all in advance. However there is plenty of real-time contact throughout the course as well - I don't just email you the sessions and expect you to get on with it, but you'll be supported the whole way.
Do I have to run on set days?
Absolutely not! As a rough guide, always attempt to get the runs finished by the end of the week. Most people save one of the runs and a strength session for the following weekend.
Are the sessions hard?
There will be at least one session per week which really challenges you! However, the bar is where YOU set it and you'll always be working within your means. I'll never dictate a specific pace to you but ask you to calculate your own paces either based on your own running, or to run by effort level out of 10. Improvement IS hard and this will require willing and enthusiasm - but it'll be rewarding too.
NOT all the sessions are hard though. Recovery and slower running to practice technique are integral parts of improvement, so these will all feature too.
Can I do the sessions in my own time over 12 weeks rather than 6 (for example)?
Intensity is an important part of improvement and I would ask that you trust the process to do all the sessions within the given time frame for the best results.
Can I do my own runs in addition to the course?
This is a tricky one! I appreciate that a lot of people out there like to run for fitness every day, and for me to ask them to only run 3 times a week seems like a step in the wrong direction. Again, for maximum improvement, I'd ask that you stick to the given sessions. However, if you have to run more, keep it easy effort level - so that when I ask you to push it in sessions, you're 100% ready to.
I run with a club - can I combine these sessions with my club runs?
Running with others is so valuable. Some of the course sessions are more structured that others, and I'd ask that you stick to the structured ones I suggest rather than "well, I've been asked to run 5 x 1km, my club are doing 10 x 1 min fast, that's going to have the same training effect, right...?". However, for the longer slower sessions - absolutely! Take as many friends as you like! :D
Am I guaranteed a PB?
No. I wish! Sadly I've had people on the courses who think they will beat their PBs set in 1992 when they were a semi-professional footballer, etc! But what I will ask you to do is run a best-effort 5km or 10km at the very start of the course (the half-marathon course is slightly different - it's more of a distance build up rather than PB attempt). This is the benchmark we aim to beat by the end of the course. Sometimes the benchmark run IS a PB! If you follow all the runs, dedicate the time and effort, don't do anything too mad outside the course (Zumba classes yes, cycling to John O'Groats and trekking the Sahara no), I'd be very surprised if you don't beat it. The course records so far agree! Of the 3 courses so far, there's been an 82% success rate of runners beating their time. The biggest improvement so far has been 7 minutes!
Can I get my money back if I don't beat my time?
Sorry - no. But you do get free coaching until you have beaten it, as long as you have stayed within the perimeters of the course, not missed any sessions, and not done loads of extra running. If you've done everything you should to improve, we will get there. I want you to get quicker!
What if I don't like the course?
After the course has started there are no refunds, sorry! This is because the spaces on the courses are limited and I can't offer a place out once it's been filled. However, if you get injured, I can defer you on to the next course.
I'm slow.
This is not a question. And no, you're not. ANY pace is welcome on these courses. The important thing is that you have a willing to improve!