I've been burned by a bad coach or templated plan before. How is this different?

Everything is transparent and tied to your numbers. You'll always know why you're doing each session and what we're fixing. If something isn't working, it gets changed — not defended. The free call is your chance to bring your training data and ask hard questions before you commit to anything.

I've already run a few marathons. Is coaching right for someone who isn't a beginner?

That's exactly who I work with. Most of my athletes have run 2–4 marathons and are stuck at the same time. They don't need to learn how to run — they need someone to find the specific thing capping their results. Usually it's fueling (too few carbs per hour). Sometimes it's pacing (going out too fast). Sometimes it's something structural you'd never find on your own.

What if I need to miss a week or I get injured?

You've got a demanding job and a family — life happens. That's exactly why a real coach beats a static plan. I adjust your training around work travel, illness, injury, and family commitments in real time. You never feel like you've fallen off the plan, and you still arrive at the start line ready.

How does online coaching actually work?

After your free call, I build your plan and deliver it through TrainingPeaks, which syncs straight to your Garmin, Coros, or Apple Watch. You'll see heart rate zones and pacing targets on your wrist. Weekly video check-ins and direct messaging for real-time adjustments.

Do you coach athletes outside of Australia?

Yes — online coaching works across any time zone. I currently coach athletes across Australia, New Zealand, the UK, and beyond.

Is there a contract or minimum commitment?

All plans are month-to-month with no lock-in. That said, the best results come from a full training cycle — most athletes stay 12–16 weeks to actually break through their plateau and race a PB.

Maximize performance with speed work and tempo strategies for Geelong runners. Get the best running coaching in Geelong to boost your running economy.

Speed Work & Tempo Runs: Building Running Economy

Incorporating speed work 1-2x per week dramatically improves performance. This guide breaks down the physiology and practical application.

Understanding Running Economy

Running Economy: How efficiently your body uses oxygen at a given pace.

Improving economy by 2-3% = 2-3 minute improvement in a marathon.

Speed work builds economy through:

Neuromuscular adaptation (better form at faster paces)
Mitochondrial enzyme increases
Type II fiber recruitment optimization

Tempo Run Basics

Lactate Threshold (LT) Pace: The fastest pace you can sustain while clearing lactate.

Finding Your LT Pace:

Test: Run hard for 30 minutes, average pace = approximately LT pace
Rule of thumb: 25-30 seconds slower than 5K pace
Heart rate: 85-90% max HR

Tempo Run Structure:

Warm-up: 10-15 minutes easy running
Main set: 2 x 10 min at LT pace (or 1 x 20 min for advanced runners)
Cool-down: 10 minutes easy

Interval Workouts

VO2 Max Intervals (improves aerobic capacity):

Pace: 10K race pace or slightly faster
Duration: 3-8 minutes per repeat
Recovery: Equal time at easy pace
Example: 4 x 5 min @ 10K pace with 5 min easy recovery

Lactate Clearance Intervals:

Pace: 5K to 10K pace
Duration: 2-3 minutes
Recovery: 2-3 minutes at easy pace
Example: 6-8 x 3 min @ 5K pace with 3 min easy

Speed Work for Marathon Runners

Recommended Structure:

Week 1: Tempo run (20-30 min at LT pace)
Week 2: Intervals (6 x 5 min at 10K pace)
Week 3: Tempo (20-30 min)
Week 4: Recovery week (easy running only)

Common Mistakes

Too fast: Speed work should be controlled, not all-out
Too much volume: More than 2x per week increases injury risk
Not enough recovery: Need easy days between hard efforts
Wrong paces: Match intensity to your goal

Research: VO2 Max Training (Billat), Lactate Threshold (Tanaka)

[Infographic: Speed Work Paces Calculator] [Chart: Training Effects by Intensity] [Image: Interval Workout Examples] [Timeline: Weekly Speed Work Schedule]

Speed Work & Tempo Run Guide for Geelong Runners