Coaching / 12-Week Race Prep
Twelve weeks, one race, and a plan that builds strength and endurance together, written by me, Richard Knox: iron-distance triathlete and 50-mile ultra-runner. For a first race or a fiftieth.
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Who It’s For
For anyone with a date in the diary who wants a clear plan from now to the start line, instead of guessing week to week.
You’ve signed up and you’re not sure where to start. I’ll take you from today to race day, one week at a time.
You’ve done it before and want to arrive fitter and stronger this time, with the strength work that holds your form late on.
Twelve weeks is enough to build properly, if the plan fits round work and family. I build yours round the week you actually have.
What’s Included
One price for the full twelve weeks.
Every week planned from now to race day, so you always know what the next session is for.
Strength work programmed alongside your endurance sessions, so you arrive strong as well as fit.
The load builds week by week, so you get fitter without piling on more than you can absorb.
The same structure works whether this is your first start line or one of many. I’ve built to a half iron-distance, the full 140.6 and a 50-mile ultra myself.
The 12 Weeks
I split the twelve weeks into three blocks, each with its own job, so you peak on race day rather than a fortnight before it.
Weeks 1 to 4
Consistent endurance work and a strength foundation, set at a level you can repeat week after week.
Weeks 5 to 9
Sessions become more specific to your race, with the strength work there to hold your form when you’re tired.
Weeks 10 to 12
The volume comes down and the quality stays, so you reach the start line fresh and ready.
Online
Twelve weeks to the start line.
£400/ 12 weeks
Not Quite Right?
If you want coaching that carries on after race day, or you’d rather train face to face, one of these may suit you better.
Five stars
“I couldn’t recommend Richard enough!”
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.
About twelve weeks before race day. If your race is closer than that, book a meeting with me and we’ll talk through what’s possible in the time you have.
Whatever you’ve booked, whether it’s your first race or your fiftieth: a road race, a triathlon or an ultra.
Yes. Your twelve-week plan is set out in my coaching app, so you can follow it wherever you train.
Yes. Book a meeting with me, online or in person. It takes about 45 minutes, and we’ll go through your race, where you are now and what twelve weeks can do.
Race Prep is one twelve-week build to one race, for £400. Monthly Coaching is ongoing at £120 a month and includes a weekly video or voice-note check-in and 24/7 WhatsApp support.
That’s up to you. Some people book another block for their next race, and some move on to Monthly Coaching to keep building.
£400 for the twelve weeks, paid through my coaching app. The full terms are shown on the app before you pay.
Yes, on every plan. Message me before you sign up and I’ll apply it.
Sign up for 12-Week Race Prep on my coaching app, or book a meeting with me first if you’d rather talk it through.
Start Race PrepOr email rich@upsndownscoaching.co.uk · 07825 222984