Become a Stronger, More Consistent Runner With a System That Actually Delivers Results
I help runners train smarter, stay injury-free, and make real, measurable progress. Whether you want to break 3 hours in the marathon, set a new PB, or finally become the consistent runner you know you can be. No hype. No complicated plans. No wasting years on trial and error. I'll show you a clear, proven system built on a strong aerobic base, smart progression, and honest communication.
PB or Money Back
Your fastest time guaranteed, or you don't pay.
Follow the plan, put in the work, and if you don't hit a personal best, you get a full refund. No questions asked. Any distance, any level.
I coached Ian through the Super Base phase this year, and it's exactly what that phase is built for: no speed
work, just consistent aerobic development and one midweek threshold session a week. Four minutes and twelve
seconds off his 10K without chasing pace once. That's the whole philosophy in one result.
“The main benefit of having a coach was the structure it gave me around a full-time job.”
Book Your Free Discovery Call
30 minutes. No sales pitch — just honest advice.
By working with me, you'll develop the key skills that actually move the needle for runners:
Aerobic Base Building
Build a strong, injury-resistant aerobic base that supports long-term progress
Smart, Progressive Training
Use smart, progressive training that improves your threshold, endurance, and running economy without burnout
Running Form & Glute Activation
Improve your running form and glute activation for better efficiency and fewer shin/calf issues
Everything You Get
What’s Included
Core Training Modules
Super Base Training — Build a strong aerobic engine, improve running form, and develop glute dominance to stay injury-free
Bridge & Marathon-Specific Training — Sharpen your fitness with smart microcycles, threshold work, and marathon-pace long runs
Minimalist Strength & Conditioning — Simple daily routines (Myrtl, Lunge Matrix, glute activation) that improve stability and economy without stealing recovery time
Warm Weather & Altitude Training — Learn how to train effectively in heat or at altitude and return stronger
Communication & Mental Skills — Master pacing strategies, manage race anxiety, overcome plateaus, and develop a growth mindset for consistent progress
Practical Tools & Support
Coaching via the Final Surge App — All your personalised training plans, daily feedback, and progress tracking delivered through a clean, easy-to-use platform
Constant communication via the app — Message me directly for quick replies and ongoing support
Race strategy calls — Dedicated calls before key races to build your pacing plan, mental preparation, and race-day strategy
Ability to book calls whenever needed — No monthly or quarterly restrictions. If something comes up, we talk.
Weekly personalised training plans tailored to your current fitness and goals
Regular check-ins and feedback so you always know you’re on track
Mental skills techniques to handle nerves, data obsession, and motivation dips
Clear guidance on recovery, injury prevention and when to adjust your training
Not ready for coaching yet? Start with the same material I take my athletes through. Every guide below is a PDF —
tell me where to send it and you can download it straight away.
The aerobic foundation every marathon runner needs — before chasing speed, before race pace, before anything
else. Build the foundation, trust the process, run stronger for longer.
The five foundations of a durable base: consistency, easy running, long runs, recovery and strength
How to tell whether your easy runs are genuinely easy enough
The five common mistakes that quietly cap your progress, and what to do instead
A self-check audit and an eight-habit checklist you can start using this week
Download it straight away. No cost, no commitment, unsubscribe whenever.
The Beginner Runner's Roadmap
PDF · 12 pages · instant download
Where to start if you are new to structured training — how to build a running week you can actually repeat.
Hill Blasts & Aerobic Strides
PDF · 11 pages · instant download
The short, sharp work that comes before base training, and why it makes the base phase that follows pay off.
Building Fatigue Resistance
PDF · 11 pages · instant download
Races are decided in the last quarter. How to train so your pace holds when you are already tired.
The Lactate Myth
PDF · 12 pages · instant download
What lactate really does in the body, and what that means for choosing the paces you train at.
Injury Prevention & Strength for Runners
PDF · 14 pages · instant download
The strength and activation work that keeps runners consistent — no gym, no hour-long sessions.
Personal Form Check
Not a download. Upload a short running video and I will review your form myself and write back.
