Run · Burn · Ascend
I’m Richard Knox: iron-distance triathlete, 50-mile ultra-runner, and an engineer by trade, from the RAF to medical engineering. I coach strength and endurance together, for runners, triathletes and anyone who wants to get fitter and stronger.
See Plans and Prices Book a Meeting
How It Works
I coach online, wherever you are, or in person in Macclesfield. Your plan, check-ins and messages all live in one coaching app.
01
Online coaching, a 12-week race prep, or 1-2-1 sessions in Macclesfield. Sign up in a few minutes, or book a 45-minute chat with me first and talk it through.
02
I programme your strength and endurance together, around your schedule, your metrics and where your fitness is today.
03
A video or voice-note review from me every week, and WhatsApp support in between. Bad week, we change it. Good week, we build on it.
About Me
Ups N Downs comes from my own past. I’ve had dark days, and exercise is what let me take control of the ups and the downs.
The phoenix is regrowth from the ashes. It’s also the fire you need to be your true self. That’s what I coach: strength and endurance built together, for the good days and the bad ones.
I bring an engineer’s precision to every plan, from my years in the RAF and my work as a medical engineer, and I’ve been coaching since 2021.
Coaching
Online from anywhere, or in person in Macclesfield. Every plan signs up securely on my coaching app.
Online · Train Anywhere
Coaching week by week, in the app.
£120/ month
Online
Twelve weeks to the start line.
£400/ 12 weeks
In Person · Macclesfield
Four sessions a month, one of them free.
£150/ month
In Person · Macclesfield
One session at a time.
£45/ hour
Blue Light Discount Available on every plan. Message me before you sign up and I’ll apply it.
Not sure which fits? Book a meeting with me and we’ll talk it through first.
Before We Start
Before we talk plans or prices, I’ll ask you these. Have a think about your answers before we meet.
Five stars
“Richard brings such a positive energy to every session, and he makes working out something to actually look forward to.”
I couldn’t recommend Richard enough! He is such a gentle, patient, fun and encouraging personal trainer. He always makes you feel comfortable and supported, no matter your fitness level, and knows how to motivate you without ever making you feel pressured.
Richard brings such a positive energy to every session, and he makes working out something to actually look forward to. He is encouraging, understanding and genuinely cares about helping you progress.
Thank you, Richard, for all your support and encouragement!
Lucy · Personal Training Client
Questions
Still stuck? Message me on WhatsApp or book a meeting and ask me directly.
Less than you think. I build your plan from the hours you actually have, not the ones a textbook assumes, so tell me the real number rather than the one you wish were true.
No. I coach first-timers finding their courage as much as seasoned runners sharpening their edge. We start from where you are.
Yes. Book a meeting with me, in person or online. It takes about 45 minutes, and we’ll work out what you’re aiming for and which plan fits.
Yes, at The Institute of Fitness Racing on George Street, Macclesfield, SK11 6HS. I coach weekday evenings from 6pm to 10pm and all day at weekends. Choose 1-2-1 Monthly at £150 for four sessions, or pay as you go at £45 an hour. You don’t need a gym membership to train with me.
Yes, on every plan. Message me before you sign up and I’ll apply it.
The plan changes with you. Tell me at your check-in, or on WhatsApp the same day, and we rework the week around it. If it’s an injury, get it looked at by a physio first and we build back from their advice.
Pick a plan and sign up on my coaching app, or book a meeting first if you’d rather talk it through.
Start CoachingOr email rich@upsndownscoaching.co.uk · 07825 222984