Running workshops


Master the Marathon
This informative, action-packed marathon-specific workshop is ideal for first-timers, although more experienced marathoners looking to better their existing time will also benefit greatly.

  • Determining your marathon goal and training paces
  • Planning your training - what needs to be included, when, how and why?
  • How to minimise the risks of injury (both theory and practical elements).
  • Nutrition for training and race day
  • Race preparation and strategy, including the taper
  • There will be TWO RUNS on this workshop - one in the morning and one in the afternoon (please note: not a long run). You do NOT need to be fast - you will run at your own pace.

The next Master the Marathon workshop will take place on Sunday February 12th 2012 at Crystal Palace National Sports Centre in south London and runs from 10-5pm. The cost is £60. Email for a booking form or if you would like to be added to the mailing list for future workshops info@sam-murphy.co.uk 

Running Well
If you want to run faster, further and stay injury-free - or simply want to enjoy your running more – come and join one of my one-day 'Running Well' workshops.

This workshop is a mix of practical and theory - we spend the morning looking at running technique (with 'before' and 'after' video analysis) and how to improve it with drills and exercises, we work on building running-specific strength and stability and we cover warming up, cooling down and stretching effectively.

In the afternoon, I'll show you how to create your own balanced effective training programme – whatever your goal – to minimise injury risk and maximise performance.

There are generally two running sessions over the course of the day – one in the morning and one in the afternoon - so plenty of time for recovery! DO NOT WORRY if you aren’t a fast runner – everyone gets to work at their own level and no one gets left behind.

To get a feel for how the workshop is put together, you can read one recent participant's report of a Running Well workshop here

The next Running Well workshop is set to take place in March 2012 at Crystal Palace and will run from 10-4.30pm (date tbc).
Places are strictly limited to 10 participants - and the price for the day is £75. This new size limit and price are a result of feedback from previous participants and will ensure everyone gets plenty of personal attention during the practical sessions, time to review their video analysis with the coaches, and the opportunity to ask questions and rectify any issues. Email for a booking form, or to register your interest in attending a future workshop info@sam-murphy.co.uk 

Here's what some recent participants had to say about my running workshops...

'You should be very proud of yourself bringing running theory alive and making it understandable.'
Richard Davies, October 2011 

'I think your 'inspiration, information, education' website line was very relevant to yesterday's workshop. It was all of those things. Thanks for a really enjoyable day.'
Jo Green, October 2011

'Just wanted to let you know that I tried hard to put into practice some of the skills you taught (cadence and lifting the foot in particular) over the last couple of weeks. It paid off today with a nice personal best by 2 minutes at the Brit 10k in London of 52.54. My previous best was over 55 mins for the same race two years ago! Just wanted to say thanks once more!'
Marie Ann Barlow, June 2011

'Thanks so much to you and Jeff for a tremendous day on Sunday at Crystal Palace - really valuable and interesting and such a nice group!' Georgina Smee, January 2011

 'I found the workshop really useful and interesting, and very well organised - thanks! I  will certainly be incorporating a lot of your advice into my training.' Rachel Souhami, October 2010

 'Thank you for giving me renewed inspiration to run!' Laura Jones, October 2010

'I really enjoyed the day and got a lot out of it, both in terms of ways to improve technique and making better use of my training time.' Andrew Miller, August 2010

 


 

 

One-to-one Coaching

I'm afraid I don't have any more spaces left for email-based marathon training programmes through until April 2012.

Whether you have yet to run your first steps, are training for your first 10km or are looking to shave a few minutes off your marathon time, I can help. With 20 years experience as a runner, competing at distances ranging from 3000m to 100 miles, I've probably been where you are now! It's not just experience I can offer, but scientifically-backed training programmes, one-to-one or small group sessions and advice on all aspects of training and racing. But don't take my word for it! Here's what some of my clients have to say:

"Having completed 6 marathons, with a PB of 3.36, I was looking for some help to take the next step forward and get under 3.30. Sam pulled together a training plan fitted around my weekly schedule, wwhich she adjusted regularly, based on my feedback and race results, to ensure I was being challenged but not risking injury or pushing too hard. As the marathon approached we revised the initial goal of sub 3.30 down to sub 3.15. Come race day, I was still a little apprehensive that it was a realistic goal but once into the race I could really see the benefit of Sam's training. Even as I passed 20 miles I felt strong, and with 3 or so miles to go was confident enough to push on and increase my pace. I crossed the line in 3.09.21, lowering my pb by 27 minutes - and the icing on the cake was my first negative split! I wouldn't have got close to this without Sam's help and guidance - I'll be back for more!"
Richard Pearce, December 2011

"I started training with Sam in December 2009, shortly after deciding that I would run the Paris Marathon. She was fun to work with, very knowledgeable and passionate about running, and most importantly, I trusted her to guide me through my first marathon.  Sam's endless patience and support through the ups and downs of my training helped me achieve a time of 3:41 in April. When I won a place in the ING NY marathon right after Paris, I immediately asked Sam to coach me again, this time achieving my Boston-qualifying time of 3:39:36! Thanks for having faith in me, Sam – I knew deep down I could do it but you really helped make it a reality!" Claire Shorenstein, November '10


"I contacted Sam to help me prepare for the 2010 London Marathon. I had completed a few marathons before, listening to advice from club runners and magazines, but I was struggling to break the 3 hour 30 mark. Sam's programme was tailor-made for me and adjusted every week according to my progress. I was training more intelligently, following a schedule which had a lot of scientific reasoning behind it. In April I was chuffed to bits to run 3hrs25. Thanks, Coach!" Philip Tsang, May '10

"Training with Sam was a brilliant experience. Before we first met, I wouldn't have even thought about running a marathon in 3.30. Four months later, I crossed the finish line at London in 3.28 - a PB by 16 minutes. From the first session, she immediately recognised areas where I could improve (namely, by running fewer sessions at full intensity) and suggested how I could go about improving. Over the following months, I got faster, fitter and more confident. Sam's very easy to get along with and a great communicator. She pushes you in a way that generates enthusiasm rather than fear, and has a massive amount of knowledge on everything from nutrition to injury recovery. Basically, if you're looking to improve your fitness, you've come to the right place!" Matt Kurton, April '09

My qualifications and experience

I have a first class honours degree in Sport & Exercise Science and a UK Athletics level 2 coaching qualification. I am also one of the UK's first certified VIVOBAREFOOT Barefoot Running coaches, qualifying in August 2011. If you are interested in trying barefoot running or using minimalist running shoes, learn how to master 'barefoot' or natural running technique to avoid injury.

I was the running coach for East London Triathletes until March 2010 and founded the women-only Hackney Marshes Women's Running Network group in spring 2009. I am also a qualified personal trainer with a special interest in running-related injury prevention and rehabilitation. For the past five years, I have presented seminars and workshops on injury prevention and training at the London Marathon Training Weekend and for the Women's Running Network. I also acted as the resident expert for the Guardian newspaper's 'Project Marathon' in 2009 and have given advice about running on BBC television and radio.

Prices
There are two options - either one-to-one face-to-face coaching sessions (£60 per hour apart from initial session which generally lasts a little longer) or email coaching, which comes in 4-week blocks and costs £40 per month (no face to face - but I usually like to do at least one session with you before taking you on as a client, so I can see you running and get an idea of your pace, technique, motivation etc)

Here are some of the things coaching can help you with:

  • Event training schedules – I can devise an individually-tailored training schedule leading up to your event. There is no 'one size fits all' programming - your programme is based on your unique needs, goals and time availability/commitment level.
  • Innovative training methods – Let me put you through your paces and learn how to get more out of your training sessions 
  • Running programme overhaul – Adjust your existing training to reap better results
  • Injury prevention training – Learn about your injury hotspots and how to avoid them
  • Running programmes – From walk-to-run for beginners to programmes for experienced runners

Get in touch for further information on prices, locations and availability. I am based near Camber Sands in East Sussex and work locally as well as in London. Please note: I do not offer gym-based personal training or train in clients' homes.

 

Group Coaching

One-to-one coaching is invaluable, but you can't beat the camaraderie, fun and friendly competition of training as a group. I currently run an ‘all-comers’ running group in Rye, East Sussex every Saturday morning, but I am available to host group sessions for running clubs, charity teams and workplaces – or simply a group of running buddies. Get in touch to discuss your needs.