Russell is a McMillan running coach, joining their team in 2021 when Greg looked to add international coaches to his American Team. With 25 years’ experience of racing, and 10 as lead coach and founder of ZE Run, Russell has developed his running plans to help over 100 runners set pbs, qualify for major marathons, and compete at Island Games level.
In your training plan you will utilise both heart rate and pace ranges, learning how your body reacts to varying efforts. For foundation runs we will look to have you in zones to ensure you are running at appropriate intensities. For race specific sessions, we will get you to run at pace ranges individual to your goals. From these key sessions we can predict if you are on track to achieve your goals or adapt them to more appropriate paces.
Our first step will be getting you out to the gym for a chat about your running, short- and long-term goals, and timeframes for these. We detail how our plans are designed, the key principles, and how to maximise your training to achieve the best results.
Are you looking for a plan or are you looking for a coach? What is the difference?
- A one-off personalised training plan: This is ideal for runners looking to prepare for a specific event, or those who require no coaching contact.
- Coaching: You are hiring an online coach and all the experience that they bring! We will break the training down into 4 week blocks, giving us the opportunity to adapt when needed. You will have a weekly check in via email, which is great for accountability and a bit of motivation to keep you on point leading up to race day.
Here’s a great document that we have designed so that you can get the best from your running plan and also see how we operate: RUNNERS WELCOME DOCUMENT
Gym Gair Running Plan: £99.00
A bespoke running plan detailing all your runs including paces, intensity and distance. We will help you build towards your goal time rather as burning you out! You will also receive a PDF on how the 80/20 principle works.
- Your heart zones calculated for you, so you know which intensities to train at for different workouts
- A race predictor table detailing what we are aiming for from the plan
- A pace predictor table which details the speeds you should aim to run your intervals at. Pace ranges from 400m up to 5000m.
- A strength and conditioning workout for you to follow for either body weight or in the gym
- A PDF on how to carb load in the days leading up to race day, and fuel during the event
- One Inbody scan (rrp £30) before the plan begins, to detail your starting point and have a chat about your goals.
Gym Gair Running Coaching** – £59.00 per calendar month (£49.00 for ZE Runners):
All of the Gym Gair Running Plan plus:
- A weekly check-in from your coach (ideal for adapting your plan)
- A detailed tracker to help you with accountability, using an app to monitor your progress
- Access to our Gym Gair Weekly Workouts via Facebook Live (rrp £20)
** Please contact us by email for availability & to set this up via a standing order
