Every athlete has a goal and a number we moved to get there. Here is the work, with the numbers that came off their own training data. Both of these are live blocks, still running, so what you are seeing is the leading indicators rather than a finished story.
His easy runs used to sit at 7:00/km. We held every run to a heart-rate cap and let the aerobic base build underneath it. Now the same heart rate produces marathon pace, held for 19km.
Her easy runs were secretly hard, sitting in zone 4. Scoring every run on heart-rate discipline made it visible on day one. Week one, she pulled an easy run from her old habit down to a capped 144.
Callum gets a card like the one above after every session he runs. Here is the full set from his Chester build, in order, so you can see what ten weeks of it actually looks like rather than the one card a coach would pick.
Callum · every scored session · 21 Jul to 1 Sep
14 cards, all sent
Scored off his own Garmin file each week, against the session he was actually given. The two scores in the eighties at the end of August are race week, where the job was to run slower than he wanted to.
Having Sam as a coach is on a completely different level to any app. My training is tailored using my data, sleep, heart rate, cadence, constantly adjusted based on how I am actually feeling and performing. It is more than a plan. It is detailed, proper coaching.
First coach who actually reads my Garmin data before writing the plan. Most just send a generic template and hope. Sam adjusts every week based on what my body did, not what the spreadsheet said it should. Malaga 2026 feels different.
Send me one of your runs. You get a score, my read, and the one thing I would fix first. Free, no commitment, and you will see exactly what the coaching looks like before you pay for any of it.