This is a made-up example using a fictional runner called Ava. The training, races, results, technique findings and target scenarios below are all made up to show the type of personalised information your own Race Squad prospectus could include.
Thanks for telling us about your running, your goals and what you'd most like to improve.
We've looked at the information you've shared, including your recent training and event plans. Here's what stands out to us, what we'd initially focus on, and how Race Squad could support the next stage of your running.
Your personalised prospectus · Part 1
You already have running experience and a few clear goals. We’d connect them with a programme that fits the time you can realistically protect.
Your data
You gave us permission to review your recent Strava activity. Looking across your runs, rather than at one result alone, two patterns stand out.
Your Run Cheltenham splits show a quicker opening and a slower final section. We also see that early-to-late fade in some of your recent runs.
Longer bars show slower pace. The sections add up to your 53:12 finish.
You’ve completed some useful longer runs. But two missed weekends and a shorter outing have interrupted the progression across these six weeks.
These are completed runs, not a schedule for what you should do next.
The quicker start fits with what you told us about being unsure of your race pace. Your interrupted long-run pattern may also be relevant to how demanding the final kilometres felt.
That doesn’t tell us everything about the day. Conditions, effort and your feedback still matter. But pacing judgement and more consistent endurance look like useful areas to develop together.
Your event timeline
Your December 5K, February half marathon and spring 10K don’t need three disconnected programmes. We’d make each phase support what comes next.
We’d first make your weeks more repeatable and help you judge your opening pace. The December 5K gives you a chance to practise that control and see how your running is developing.
As Warwick approaches, we’d give more attention to consistent long-run progression and half-marathon preparation, while keeping the useful speed and pacing work in the picture.
After the half, we’d review how you’ve recovered and what the race tells us. Then we’d shift towards Gloucester, using the endurance you’ve built and a renewed 10K focus.
Your Tuesday and Thursday club runs and weekend solo long run give us a realistic starting structure. We’d look at the purpose and effort of those opportunities, rather than assume you can keep adding extra running days.
We’d work on calmer starts, more confident pace judgement and a long-run habit that builds over time. Your goals would guide the emphasis; your actual training and feedback would guide the next decision.
If a weekend is missed, we’d reassess the progression. We wouldn’t simply cram the missing distance into the next week.
How we could support you
We’d build your personalised programme in Training Tilt around your current running, goals and available time. Then we’d keep reviewing how it works for you.
Each month, you’d send a short running video — usually 5–10 seconds filmed side-on, plus a short clip running towards the camera. When practical, we may capture the footage in person.
A simple clip gives us a clear view of how you run.
We’d record separate feedback showing what already looks good and what may be worth developing.
You’d have a few practical cues for the month, with relevant strength and mobility work where useful.
Looking at your side-on and towards-camera clips, here’s how we could turn a few observations into a useful monthly focus.
Your rhythm looks steady at an easy effort, with relaxed shoulders and a comfortable arm swing. We’d keep those strengths rather than ask you to change everything.
As you pick up the pace, your foot appears to reach further ahead of you and your shoulders become tighter. In the front view, your arms occasionally move across your body.
A short clip is only a snapshot. We’d check whether those patterns repeat at a comparable effort before deciding how much attention they need.
Conditioning that could support the focus: controlled calf raises and step-ups could help us work on lower-leg strength and single-leg control; gentle ankle-rock mobility could be useful if we identify a relevant movement limitation. We’d choose suitable options after discussing your experience and seeing how you manage them.
Those are examples to consider together, not a sets-and-repetitions routine. Next month, we’d compare footage at a similar effort, listen to what felt useful and keep, refine or drop the cues accordingly.
Part 2 · after your 20-minute effort
Once you’d completed your 20-minute effort, we’d add this next layer to the picture — alongside your recent races, training and feedback.
Your 20-minute effort and 25:15 parkrun suggest this is a useful initial anchor. Your 53:12 10K and interrupted long runs also remind us to check how well you sustain an effort. This is a starting estimate, not a lab measurement.
We’d use this estimate to inform suitable pace and effort ranges, then check them against how your sessions actually feel. One number wouldn’t decide your programme.
The extra result reinforces the same priorities: repeatable weeks, controlled pacing and consistent endurance. We’d keep reviewing those priorities as you move from Pittville towards Warwick and Gloucester.
Your goals, in perspective
Your Pittville benchmark.
Your Run Cheltenham benchmark. A simple distance-based conversion of your 5K gives roughly 52:40 — close enough to make the two results useful together.
Hours:minutes
A distance-based conversion of your shorter results, assuming comparable endurance. This is not a forecast of what you could run now: your interrupted long-run pattern leaves that unproven.
These rounded goal scenarios show what different levels of progress could mean. The expected column is a working target if the planned progression happens, not a probability or a promised result. We’d agree and update your targets as the evidence develops.
| Your event | Conservative | Expected | Ambitious |
|---|---|---|---|
| Pittville 5K December 2026 | ~25:00 | ~24:30 | ~24:00 |
| Warwick Half February 2027 | ~2:05 | ~2:00 | ~1:55 |
| Gloucester 10K Spring 2027 | ~53:00 | ~51:30 | ~50:00 |
Modest improvement in pacing, with some interruptions still limiting consistency. For Warwick, we’d assume enough preparation to cover the distance but a smaller endurance improvement.
Most planned weeks completed, long runs becoming more consistent and pacing practice carrying into races. We’d need your actual training to support this scenario.
A stronger, sustained response to training, dependable endurance progression and a favourable race day. These are stretch goals, not the baseline we’d use to prescribe your next run.
The 5K is our first checkpoint. We’d revisit Warwick after seeing your long-run progression, then reassess Gloucester after the half and recovery. Your 20-minute effort informs a pace anchor; it doesn’t calculate these future improvements.
Estimates, not guarantees. The half-marathon outlook is particularly uncertain until your endurance develops. Course, conditions, pacing and interruptions can put a result outside any of these scenarios.
For your December 5K, February half marathon and spring 10K, six months looks like a sensible window for connected progression.
It gives us room to establish more consistent weeks, use Pittville as a checkpoint, build towards Warwick, then recover and reassess before your Gloucester focus. We’d confirm the event timing with you so the coaching window fits your plans.
END OF ILLUSTRATIVE EXAMPLE
Tell us about your current running, goals and upcoming events. We’ll review what you share and show how the coaching could apply to you.
Up to 20 free personalised prospectuses are available. Part 1 doesn’t require the Five-Day Challenge 20-minute result; that can be added later for Part 2. Your prospectus is a preview, not a free training plan, and doesn’t reserve a paid Race Squad place.
Your next step
Choose the fixed coaching block that fits your goals. The same personalised online coaching is available to club members and non-members; club membership is separate.
Pay in full through Stripe or authorise a finite GoCardless instalment plan. Instalments are collected monthly, beginning as soon as possible after mandate setup, and stop after the agreed two or three payments. There is no automatic renewal.
New personalised programmes begin on 12 October 2026. This intake is limited to 10 new runners across all joining routes. Joining at the current October prices closes at 8pm on 12 October, subject to places remaining.
The full offer, payment options and optional information call are on the Race Squad page. Booking a call does not reserve a place.