Run Squad offers a highly supportive environment that accommodates all skill levels. RD keeps your training engaging and effective by varying the types of sessions we do. These include:

• Warm-up/activation

• Strength and mobility exercises

• Hill repeats

• Intervals and fartlek running

• Tempo runs with longer, controlled efforts

• Time trials

• Speedwork

That depends on your own goals and event. Most runners at RD Run Coaching probably run 3 days a week. If you’re training for a PB at your next event it might be more days a week, but in all reality it will be what suites your life at that point in time.

Many runners can make good progress training independently. However, having a supportive group can be beneficial if you’re struggling with discipline, motivation, or improving. RD offers structured training, helps you stay on track during tough times, provides tailored advice for improvement and injury prevention, and, most importantly, keeps you motivated to stay in the race.

There are three principals we need:

• Build your base:- Just running is going to help you maintain and develop.

• Developing speed:- Sprint efforts in at least one of your training sessions are going to be required to “teach your muscles” to go faster.

• Strength Training:- Whilst we don’t have specific strength and conditioning days with RD Run Coach - he’ll recommend you spend time in the gym or at home - working on your strength. As you get older - it’s even more important to “stress” your bones to increase or maintain bone density.

While apps like Runna can be a great starting point, working with a coach offers a much more personalised and effective approach to training. Here’s why:

• Tailored to You: RD will create you a program based on your unique goals, fitness level, injury history, lifestyle, and schedule. Apps typically use templates with limited customisation.

• Real-Time Adjustments: Life happens—whether it’s illness, injury, or just a tough week. RD can adjust your plan on the fly to keep you on track, something most apps can’t do.

• Accountability & Support: Having a coach in your corner gives you motivation and someone to check in with. You’re more likely to stay consistent when someone’s following your progress.

• Injury Prevention: RD will help you avoid overtraining and burnout by monitoring your workload and recovery—apps can miss those subtle signs.

• Experience Matters: RD brings years of hands-on knowledge and understand the nuance behind what makes a successful training block. They offer insights algorithms can’t replicate.

• Two-Way Communication: Have a question or concern? Your coach is there to talk it through. An app just gives instructions.

In short, if you want a plan that adapts to you, and not the other way around, working with RD is the way to go.

No. Many people join when they’re just starting out, returning after a break, or rebuilding confidence. Sessions are designed so everyone can participate at their own level.

There is no set pace. You’ll never be left behind or expected to keep up with anyone else. Walking, run/walk, and easier options are always welcome.

Absolutely. Run Squad is especially popular with women who are new to running or feel nervous about joining a group. The focus is on encouragement, not performance.

No, but the majority of runners are women, which creates a welcoming and supportive atmosphere that many women feel comfortable in from day one.

Yes. Many runners start by giving Run Squad a go and quickly find it becomes a regular, enjoyable part of their week. - Plus 1st week is free.