How To Pace a 5k Race or parkrun

James, YOU ARE AN IRONMAN!  These are the magic words James was able to hear as he completed Ironman Copenhagen.  In this episode, James gave a race debrief and recap on how his first Ironman race went.  We discussed the build, the few things that went wrong in the few days ahead of the race.  How each discipline went, swim, bike and run. An analysis of the overall race and the overall thoughts and feelings.    For 121 Coaching Enquiries - Coaching Application - Join The Running Hub Check out our Website. Social Media LinksFollow us on instagram - @therunninghubcommunity @run_with_coachkatie @coach_james_trh @tri_hayley @runjoshrunnnn Follow us on Facebook   Follow us on YouTube  Speak to the [email protected] [email protected] [email protected]   If you have triathlon goals for 2027, then get in touch with The Running Hub Triathlon. 

On 29th August we are pacing some of our members at Northampton parkrun.  5k racing is also quite predominant over the summer.  In this weeks episode we share our tips on how to select the right course, the pre race routine and how to pace the race, km by km.  For 121 Coaching Enquiries - Coaching Application - Join The Running Hub Check out our Website. Social Media LinksFollow us on instagram - @therunninghubcommunity @run_with_coachkatie @coach_james_trh @tri_hayley @runjoshrunnnn Follow us on Facebook   Follow us on YouTube  Speak to the [email protected] [email protected] [email protected]

We're one week out from Ironman Copenhagen, James sits down to chat through his Ironman build. What does training for an Ironman actually entail?  How many hours per week?  What is James' race day strategy?    For 121 Coaching Enquiries - Coaching Application - Join The Running Hub Check out our Website. Social Media LinksFollow us on instagram - @therunninghubcommunity @run_with_coachkatie @coach_james_trh @tri_hayley @runjoshrunnnn Follow us on Facebook   Follow us on YouTube  Speak to the [email protected] [email protected] [email protected]

With the warmer weather, 6 week summer holidays, travel plans, weddings and more, training over the summer can feel a lot harder than it needs to. In this weeks episode we discuss each of these and how it impacts training and what you can do to overcome it.  The main takeaway from this episode is that it's all about planning and your mindset in how you appraoach this period.  It's ok for it to feel harder, it's ok not to train at the same capacity, but let us do the planning for you!    For 121 Coaching Enquiries - Coaching Application - Join The Running Hub Check out our Website. Social Media LinksFollow us on instagram - @therunninghubcommunity @run_with_coachkatie @coach_james_trh @tri_hayley @runjoshrunnnn Follow us on Facebook   Follow us on YouTube  Speak to the [email protected] [email protected] [email protected]  

In this weeks episode we discuss the fundamentals of your training plan to help you run a faster half marathon.  As Katie is now training for an autumn race, this is the perfect time!    For 121 Coaching Enquiries - Coaching Application - Join The Running Hub Check out our Website. Social Media LinksFollow us on instagram - @therunninghubcommunity @run_with_coachkatie @coach_james_trh @tri_hayley @runjoshrunnnn Follow us on Facebook   Follow us on YouTube  Speak to the [email protected] [email protected] [email protected]

As the summer holidays is fast approaching and so is your summer holiday, we often get asked 'should I train whilst I'm away?' James and I have just spent a week in Sicily, one did 7 miles and one did over 100.  It's ok to do both, depending on where you're at in training, your expectations of the holiday and your mindset going into the trip.  Listen in for some practical advice on how to structure training when you're away, how to train in the heat and some of the biggest mistakes we see.    For 121 Coaching Enquiries - Coaching Application - Join The Running Hub Social Media LinksFollow us on instagram - @therunninghubcommunity @run_with_coachkatie @coach_james_trh @tri_hayley @runjoshrunnnn Follow us on Facebook   Follow us on YouTube  Speak to the [email protected] [email protected] [email protected]

Imagine getting a place in the London Marathon ballot and then realising you actually have to run 26.2 miles?  This was Rob! After always dreaming of getting into the London Marathon, when the ballot place landed in his inbox, it was everything that Rob needed to train for London.  Starting out with ChatGPT and then stumbling upon our podcast. Rob realised that AI would only get him so far.  He joined the Hub last summer and joined forces with James. He went from strength to strength and learnt a lot along the way before marathon training even properly started.  Having to train around shift work too, James always made sure Rob was on track, holding him back when needed and also pushing at the right time.  The team and partnership between them lead Rob to having a great marathon training block and awesome race, even in tough hot conditions.  This is a wonderful story to share with you today on the podcast and we hope you enjoy the conversation.    For 121 Coaching Enquiries - Coaching Application - Join The Running Hub Social Media LinksFollow us on instagram - @therunninghubcommunity @run_with_coachkatie @coach_james_trh @tri_hayley @runjoshrunnnn Follow us on Facebook   Follow us on YouTube  Speak to the [email protected] [email protected] [email protected]

In this week's episode Coach Josh joins us on the podcast to talk about the London Marathon double event in 2027.  The London Marathon are hosting a 2 day event next April. We discuss the impact this may have for runners, on London, the charities and the positive and negative comments we've heard.  We then go on to chat with Josh what it's like to run a Good for Age or Championship place and how to get yourself on one of these start lines.    For 121 Coaching Enquiries - Coaching Application - Join The Running Hub Social Media LinksFollow us on instagram - @therunninghubcommunity @run_with_coachkatie @coach_james_trh @tri_hayley @runjoshrunnnn Follow us on Facebook   Follow us on YouTube  Speak to the [email protected] [email protected] [email protected]

Coach Hayley joins us back on the podcast to talk about how runners are curious about triathlon, where to start with adding in 2 more disciplines, and what to do if you're seriously considering an Ironman?  Hayley and James are less than 2 months out from Ironman Copenhagen so discuss the realities and wins they've achieved along the way.  Join The Tri Hub - Starts July 2026 For 121 Coaching Enquiries - Coaching Application - Join The Running Hub Social Media LinksFollow us on instagram - @therunninghubcommunity @run_with_coachkatie @coach_james_trh @tri_hayley @runjoshrunnnn Follow us on Facebook   Follow us on YouTube  Speak to the [email protected] [email protected] [email protected]

Looking to run a faster 5k or 10k this summer? In this weeks episode we break down the importance of a dedicated block for a 5k, how to train for one, what sessions ACTUALLY help you get faster, the science behind training for a 5k and our top race day tips - including how to race it.  We also discuss Cape Town becoming the 8th star, how our wonderful community have got on in races recently and a short debrif on James' recent 70.3 at Grafham Water.