Coaching
I’m Richard Knox, iron-distance triathlete and 50-mile ultra-runner, and I programme strength and endurance together. Four ways to train with me, from monthly online coaching to 1-2-1 sessions at The Institute in Macclesfield.
Compare Plans Book a Meeting
Start Here
Pick the one that matches where you train and what you’re training for. Each has its own page with the full detail.
Online · Train Anywhere
For runners and triathletes who want a coach every week, wherever they live.
Online
For anyone with a race booked who wants a structured build to the start line.
In Person · Macclesfield
For people near Macclesfield who want 1-2-1 sessions at The Institute, monthly or one at a time.
Plans and Prices
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.
At a Glance
| Plan | Where | Price | Billed | Best For |
|---|---|---|---|---|
| Monthly Coaching | Online | £120 | Monthly | Ongoing coaching for running or triathlon |
| 12-Week Race Prep | Online | £400 | Per 12 weeks | A race you’ve already booked |
| 1-2-1 Monthly | The Institute, Macclesfield | £150 | Monthly | Regular in-person sessions, four a month |
| 1-2-1 Pay as You Go | The Institute, Macclesfield | £45 | Per hour | Trying 1-2-1 training, or the odd session |
How It Works
Online plans, check-ins and messages all live in one coaching app. In-person sessions are at The Institute of Fitness Racing in Macclesfield.
01
Choose a plan above and sign up on my coaching app in a few minutes. Not sure yet? Book a 45-minute chat with me and talk it through first.
02
I programme your strength and endurance together, around your schedule, your metrics and where your fitness is today.
03
Weekly reviews keep the plan honest. Bad week, we change it. Good week, we build on it.
Five stars
“He is encouraging, understanding and genuinely cares about helping you progress.”
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.
If you want a coach week in, week out and train away from Macclesfield, choose Monthly Coaching. If you have a race booked, choose 12-Week Race Prep. If you’re local and want to train face to face, choose 1-2-1 Monthly for regular sessions or Pay as You Go for one at a time.
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 before you pay for anything.
Your plan, check-ins and messages all live in one coaching app. Monthly Coaching includes a weekly video or voice-note check-in from me and 24/7 WhatsApp support.
Monthly Coaching and 1-2-1 Monthly are paid monthly. 12-Week Race Prep is £400 for the twelve weeks, and Pay as You Go is £45 an hour. The full terms are shown on my coaching app before you pay.
At The Institute of Fitness Racing, also known as the Deadly Dozen gym, on George Street, Macclesfield, SK11 6HS. I coach weekday evenings from 6pm to 10pm and all day at weekends, and 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.
Yes. I coach first-timers finding their courage as much as seasoned runners sharpening their edge. We start from where you are.
Pick a plan and sign up on my coaching app, or book a meeting with me first if you’d rather talk it through.
Start CoachingOr email rich@upsndownscoaching.co.uk · 07825 222984