Spiral SprintsCoaching packages
In person.Remote.Self-guided.
Three routes in, and the same programming behind all of them. Coaching packages run on a rolling monthly basis; one-off blocks you buy once and keep. Everything is delivered through the TrainHeroic app, so you have your session on your phone before you get to the track. You can enter your times and lifts, request feedback from me, and even use it as a journal through the wellness questionnaires and notes section under each exercise.
Core packages
1 · Remote S&C
An individualised gym programme built around your event and your training age, updated block by block. Video review of your lifts, and a monthly check-in call.
2 · Remote track + S&C
Everything above, plus your full track programme — sessions, volumes, rest periods and intent for every run. For athletes training away from me who still want the whole plan in one place.
3 · Track coaching + S&C
Coached track sessions with the group, plus your gym programme written and reviewed remotely. The most common starting point for a competitive sprinter.
4 · In-person track and S&C
Coached on the track and coached in the gym. Full technical work on both sides, with the programme adjusted in the room rather than over email.
Not ready for a monthly package? I also sell one-off training blocks you buy once and keep, from $20.
See the programmes ↓Remote athletes home from university pay a different rate for the weeks they train with the group — ask me.
Recovery add-ons
Bolt these onto package 3 or 4
I am qualified to Level 4 in sports massage, so soft tissue work happens with the person who wrote your programme and watched you run that evening. 1-2x 30min sessions per month. Bought separately, two massages and a physio assessment would cost more than the difference between these tiers.
+ Soft tissue
Two post-session sports massages a month, taken after training.
+ Soft tissue and physio
Two sports massages plus one physiotherapy assessment a month.
Standalone sports massage, no package required: £50 per hour.
Self-guided programmes
Train with me from anywhere, no coaching fee
My programmes are published on the TrainHeroic Marketplace. You buy the plan once, it opens in the TrainHeroic app on your phone, and every session is waiting for you with video for each exercise, prescribed loads and somewhere to log what you actually did.
It is the same programming I write for my own athletes, without the monthly coaching relationship. If you later move onto one of the packages above, you are already in the app and I can see your history.
How it works
- Pick a programme below and buy it on TrainHeroic
- Download the TrainHeroic app — free, iOS and Android
- Your plan appears in the app, session by session
- Log your lifts and times as you go
Improve Speed and Strength
For athletes who already have speed in them and need a structure to get it out. Track sprinters, field-sport athletes and anyone returning to the sport.
The Push Block
The exact block I used with James Gillingham — 27, six years out of the sport, and starting again. Eight weeks later he ran a lifetime 100m best of 11.00 and earned Team GB bobsleigh selection.
$100 about £75
View on TrainHeroicGeneral Fitness and Whole Body Strength
For moving better and building a base. Written for clients working around old injuries, with strength and fitness as the follow-on rather than the target. The two blocks make a complete two-month progression.
Solid Steps Forward: Weeks 1–4
The opening block. Suitable whether you are new to the gym or already training regularly, and the place to start if you are working around something that still bothers you.
$20 about £15
View on TrainHeroicSolid Steps Forward: Weeks 5–8
Picks up where weeks 1–4 finish and progresses the same movements. Take a week off in between if you want one.
$20 about £15
View on TrainHeroicMore blocks are in production — pre-competition and in-season phases for sprinters, and sport-specific programmes. Prices are set in US dollars by the marketplace. See everything I have published on TrainHeroic →
Before anyone joins
We talk first. I want your training history, your injuries, your competition calendar and what you actually want out of the season. If I am not the right coach for that, I will tell you and point you somewhere better.
Then a session before you pay
You come and train with the group once before any money changes hands. That trial is how both of us find out whether this works — you see how I coach, I see how you move.