Who's up for it? The challenge is simple Run a 5K at some point during July and see if you can set a new personal best. Never raced a 5K before? Perfect! Set your first benchmark. Already got a PB? Let's see if you can beat it. The aim isn't just to run faster, it's to train consistently, support each other and celebrate everyone's progress. 👇 To join in, comment below with: • Your current 5K PB (or "first ever" if you've never raced one) • Your target for July Then, when you complete your attempt, come back and share your result so we can all celebrate with you. Let's see how many PBs we can achieve together this month! 💪

Progress doesn’t always arrive as a PB. Sometimes it looks like: ✅ Completing a run you nearly talked yourself out of ✅ Keeping an easy run genuinely easy ✅ Controlling your pace instead of starting too quickly ✅ Returning after illness, injury or time away ✅ Getting your strength session done ✅ Recovering properly instead of forcing another run ✅ Simply completing the week you planned These things might not earn you a medal or look particularly exciting on Strava. But they’re exactly how stronger and more consistent runners are built. So, what’s one running win you’ve had this week—however small it might seem? Share it below. Let’s give the good stuff some attention. 👇

Lots of runners will head out for a longer run this weekend. But before you start, ask yourself one question: What am I trying to achieve from this session? Is it to: ✅ Build easy aerobic endurance? ✅ Practise holding a controlled pace? ✅ Get comfortable spending longer on your feet? ✅ Test your fuelling? ✅ Recover and enjoy an easy social run? ✅ Build confidence before an upcoming race? “Running as far as possible” isn’t always the right answer. A productive long run should support the rest of your training, not leave you so exhausted that the next few days are written off. Share your weekend run below: 1. How far or how long are you planning to run? 2. What effort or pace are you aiming for? 3. What is the main purpose of the session? Putting that into words before you run can stop an easy session from becoming an unnecessary race against yourself or Strava. Let’s hear what everyone has planned. 👇

One of my coaching clients, Alison, ran a 10K last night and finished with a negative split. That means she ran the second half faster than the first. It sounds simple, but it takes real discipline. It’s very easy to get carried away at the start of a race when you feel fresh, everyone around you is moving quickly, and your target pace feels comfortable. The problem normally arrives later. Starting too fast can turn the final few kilometres into survival mode. You slow down, lose confidence, and finish knowing you didn’t get the best from yourself. Alison did the opposite. She controlled the early stages, trusted her pacing and still had enough left to get faster during the second half. That’s intelligent racing. A negative split isn’t only about fitness. It shows patience, confidence, and the ability to stick to a plan when it would be easy to get carried away. Brilliant work, Alison. 👏 When you race, which usually sounds more like you? A) Controlled start and strong finish B) Fast start and hold on for dear life Be honest! 😂

Be honest How many times have you almost talked yourself out of today’s run, only to feel brilliant afterwards? Running is as much about winning the battle with your mind as it is your legs. 👇 Have you ever regretted going for a run?