An individual preview · Part 1
This shows how coaching could fit around one runner’s goals, recent training and real life. Your actual prospectus would use the details you submit and Conor’s review.
These events are invented for the example. A real timeline includes only events the runner has declared.
Ava already has a useful three-run pattern and recent race experience. The opportunity is to make the weeks more consistent, give each session a clear purpose and build towards the spring 10K without assuming every week will look the same.
That is a starting interpretation from the fictional details above, not a training prescription. A real prospectus would be reviewed by Conor before it was shared.
How coaching could apply
Race Squad combines a personalised programme with regular review and human coaching. The work is shaped by what actually happens between one week and the next.
Why this fits: Ava has a December 5K and a March 10K, with a goal that spans both a consistency phase and a later race-specific build. Six months covers that sequence without extending beyond the declared goals.
This is a recommendation based on the fictional events shown. It is not a promise of a particular result. Equivalent finite instalments are available: 2 × £173.50.
For a paid member, the runner can send a short video, usually around 5–10 seconds, filmed side-on and running towards the camera. Conor reviews it and records a separate video explaining what he sees. The runner receives practical monthly focus cues, with suitable strength and mobility examples where useful.
This fictional illustration shows how the service works. It is not an assessment, diagnosis or exercise prescription.
A missed session does not need to be squeezed into an already busy week. Conor reviews what Ava completed, what changed and what matters most before adjusting what comes next.
Same Race Squad coaching offer for CRWC members and non-members. Club membership is separate.
Part 2 · added after the Five-Day Challenge effort
Ava completed the fictional 20-minute effort after receiving Part 1. Here is how that extra result could add another useful anchor to the coaching conversation.
Ava’s average pace for the effort is about 4:49/km. For this synthetic example, 5:00/km is a cautious working threshold estimate, checked against her recent 5K, 10K and training pattern. It is a starting estimate, not lab measurement.
Conor can use the estimate when choosing suitable pace and effort ranges for different kinds of sessions. It is one piece of the picture alongside how the runner feels, recent training, race results and the goal ahead.
The recent races and the 20-minute effort suggest that Ava has a sound base for her spring goal. I would first make her three weekly runs more repeatable, then use the winter 5K to practise controlled pacing before building more specific 10K preparation.
Estimates, not guarantees. This fictional range is informed by the example’s recent 10K, 5K, training summary and challenge effort. Real projections are only shown when the evidence supports them.
This free preview is one of up to 20 and is separate from the ten paid Race Squad places. Requesting one does not reserve a place. Limited to 10 new runners for this intake. The current approved price window closes at 8:00 pm on 12 October 2026.
Completing the Five-Day Challenge effort is not needed for Part 1. Add your result later to receive Part 2. The full coaching offer and optional information call are on the Race Squad page.
Every real Race Squad prospectus is based on the information that runner submits and Conor’s review. This fictional example is not a personalised training plan, coaching, diagnosis, race guarantee or place reservation.