Callum
4:13:55
Over an hour off his marathon time in less than six months of coaching.
Read Callum’s story →“You just coached someone to an hour off their time in 5/6 months, you should be proud of yourself also mate, genuinely”
Coach SamPersonal trainingYour goal.
Your goal.
A plan that fits.
Running and Hyrox coaching, with a plan and feedback that adapt to your week.
Recent stories
Tessa
49:58
After a missed PB attempt, Tessa ran a 49:58 10K on chip time.
Read Tessa’s story →“Sam was always encouraging and supporting whilst also providing such insightful information following each run that helped me understand the method behind the plan”
Sam
3:17:35
A new marathon PB. The target, the finish and the lessons from my own training.
Read my Berlin story →
Who I coach
Your first marathon
Build towards the start line with a plan that fits your week.
Your next personal best
Give each session a purpose and understand what needs to change.
Your next Hyrox
Bring your running and strength work into one plan.
What you get with online coaching
A plan for your goal
Training built around your race, experience and the time you actually have.
Feedback on your training
I read every session. Runs come back scored, with an explanation of what went well and what to change.
Weekly adjustments and support
A weekly check-in and WhatsApp access. Your plan changes with your training, recovery and real life.
How we start
01
Tell me your goal
Your race or goal, what training looks like now and how much time you have.
02
We choose the right support
Online coaching or in-person sessions. We agree what you need before you commit.
03
Train, review, adjust
Follow the plan, share how it felt and use your training data to decide what comes next.
Your first month
A starting structure we adapt to your experience and schedule.
Week 1: find the starting point
We discuss your goal, training history, health and exercise preferences. We review the data you have and agree your first plan and how to log sessions.
Week 2: build a rhythm
Train, share how it felt and get feedback. We check whether the frequency fits your week before adding more.
Week 3: review the patterns
We look at your sessions and available recovery data together. The next changes come from what you actually completed.
Week 4: take stock
Compare where you started with where you are now. Keep what is working, adjust what is not and agree the next block.
What a coaching review looks like
A real recovery run from a marathon build, two days after a half marathon. Name and location omitted.
- The session
- 8km in 50:50. Average heart rate 148. Kilometres between 6:19 and 6:26/km.
- The read
- The pace stayed consistent and the average heart rate sat below the standing 158 cap. This was an easy run judged on restraint, rather than speed.
- The next decision
- The original review kept Thursday easy and the planned Sunday long run at 30km, without increasing its pace.
Historical example from 1 September 2026. The original coach-rated score was 90/100. The score is a coaching judgement, not a fitness test or a prescription for your training.
See feedback across the training block →How training can fit around work
An example of the weekly rhythm, rather than a plan to copy. We choose the sessions, distances, paces and recovery around your goal and experience.
- MondayRecovery and a look at the week ahead
- TuesdayA run with a clear purpose
- WednesdayStrength work or a rest day
- ThursdayA second run, adjusted after Tuesday
- FridayRest around a busy working day
- SaturdaySpace for life, recovery or an agreed session
- SundayLonger training, followed by the weekly review
A missed session changes the week. We review what fits rather than automatically adding it to the next day.
Online or in person
| Compare | Online coaching | In-person sessions |
|---|---|---|
| Where | Anywhere | Orpington |
| Training | A plan built for your goal | 60-minute coached sessions |
| Support | Session feedback, weekly adjustments and WhatsApp | Coached sessions. Monthly packages add programming, training feedback and WhatsApp. |
| Price | £200/month | Pay as you go: £55/session; One session a week: £200/month; Two sessions a week: £400/month |
A plan that changes with you.
Your training, recovery and life decide what changes next week.
Read the coaching method →Hi, I'm Sam
I am a runner first, working my way through the World Marathon Majors, so I know what it is like to have a watch full of numbers and no idea which one matters. That is the problem I solve for the people I coach.
- Qualified personal trainer and running coach
- Head Hyrox coach at Hitio Orpington
- I coach off the Garmin and Strava data you already have, every single session
My own training, live
4 in 7 days·84 km this month
Straight from my Strava, every 15 minutes · the full feed →
Training in Orpington
I work out of HITIO, a spacious gym with excellent equipment. It is quiet for most of the day, which makes it a good place for one-to-one personal training.
- Where
- HITIO Gym Orpington, Unit 13A, Nugent Shopping Park, BR5 3RP. Find the gym ↗
- Membership and equipment
- Gym access is separate from coaching. Check HITIO’s latest membership and entry prices ↗ We confirm access before your first session.
- What to bring
- A bottle of water and a towel.
- Booking
- Send your goal and the days that work for you. We agree a time and the practical details before your first session.
Before you start
Do I need to be fast already?
You can come with a first-marathon goal or a personal best to chase. Tell me what you can do now so we can discuss the right starting point.
What happens if I miss a session?
Tell me what happened and how you feel. We review the rest of the week before deciding whether to move, change or remove the session.
What about holidays and busy weeks?
We build around the time you have. Let me know what is coming up so the plan can account for it.
Do I need a particular watch?
I work with Garmin and Strava data. Tell me what you currently record with before buying anything new.
How do we keep in touch?
Online coaching includes a weekly check-in and WhatsApp access. We agree the practical details before starting.
Can I try your feedback first?
Include a recent session in your enquiry and tell me what you were trying to achieve. The first session read is free. Get a free run review →
Tell me what you want to achieve.
Tell me your goal, any race date and what training looks like now. I will help you choose the right support. If you want to see how I work first, include a recent session for a free read.