The Bowes Fitness Online Running Squad is the year-round answer for those runners who want to get in shape and stay there. Or those runners who don't have a specific race in mind but prefer to pick off the races as they go. You get constant training stimulus, ideas for recovery, strength and stretching. You can access the coach (me) 24/7 by email or phone if you have questions about your training or need some personal tutelage specific to your quest.
Sydney Marathon 2017
Maura was training for the Sydney Marathon and using my good mate Jonothan Cawte as a strength and conditioning coach. As Maura's, training progressed and her investment in the race grew she needed some more specific answers from an event specific coach. Jono referred her to me, which was a great move, because Maura was doing a lot right already but with my guidance we were able to focus on the key points of training that would give her the best return for her time. Because the clock was ticking.
That's the benefit of using me as your coach, I've been there before and can tell you, "Yes, do this" or "No, don't worry about that." It makes you preparation much more efficient and means you don't get bogged down on one minor detail at the detriment of the overall goal.
With the right coaching advice and training stimulus this stuff is attainable for people at any level.
New York Marathon 2017
Dan had the struggle of training through a Hong Kong summer as he prepared for the New York Marathon. What were perceived disadvantages, the hills, the heat, the wild bores on the running track turned into blessings come race day. Because all the resistance Dan had built up to that duress meant the streets of New York were a breeze. He even blew my expectations out of the water!
It proves, if you're doing the training as per program, you're preparing your body sufficiently for the challenge ahead. You don't need the perfect training environment and nice weather, you just need to do the work.
I've done these programs myself and each time I race and reflect the programs change and improve to make your experience better and totally achievable.
What will you get when you join the Bowes Fitness Online Running Squad?
Monday
Recovery run 30 - 60 mins
Should be a very light run after you LSD on the Sunday previous. Start ever so slow, don't go too hard, just get your body moving to aid recovery and prepare for the week ahead.
Hot tip: Skip this session if you're too sore.
Tuesday
Intervals - 2km repeats
WU 2km jog, drills, 4 x 100m strides
3 x 2km hard runs (3 mins rest)
WD 1km easy jog
Wednesday
Rest
Thursday
Progressive 12km
3km @ easy pace
3km @ marathon pace
3km @ half marathon pace
3km @ hard pace
WD 2km easy
Hot tip: if you don't know your paces, watch video to learn how to run this. you should get faster throughout the workout.
Friday
Easy 40 mins
40 minutes of easy running. No pace requirement.
Hot tip: Once you know a rough 40 minute course in your area, leave the watch at home for these runs.
Saturday
Rest
Sunday
LSD (long slow distance)
10km runners: 14km
Half marathon runners: 20km
Marathon runners: 26km
Every week you'll receive a weekly training stimulus with challenging workouts suitable to your level of expertise.
What do you get?
Every week you'll receive a training stimulus in Beginner, Intermediate and Advanced.
Every workout in your program comes with an instructional video to help you understand the training session.
It's like I'm there with you every step of the way. With 24/7 email and phone contact, I can clarify any problems you might encounter in training and racing.
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