Performance Physique

10/11/2025

Last week, our Head Coach, Arj opened the inaugural International Running Expo (IRX) in Amsterdam — a new global platform for the running community.

From leading the opening drills session and Scott Jurek turning up, to cutting the ribbon, to moderating a panel on community growth (with Parkrun, Up & Running Netherlands and Ann Arbor Running Co), it was a reminder:
Running is only getting bigger and there is a place for us all.

Arj was honoured to share some time with childhood heroes — Colin Jackson, Jamie Baulch, John Regis who were lived up to their legendary status.

This industry doesn’t invite just anyone. It invites those who bring clarity, not noise.

Performance Physique was built on the basis of hard work and we’ve established ourselves as industry leaders. That shift doesn’t happen overnight. It’s built on 20 years of evidence-based coaching, athlete-centred programming, and showing up — even when no one’s watching.

Grateful to the IRX team for the invasion and the platform — and to every athlete who’s trusted me with their potential. You make moments like this possible.

👉 What do you want to see more of in the global running space? Comment below.

28/10/2025

One week. Six races. One team.

This is what happens when science meets soul in coaching.

Simon didn’t just run a marathon — he returned from illness, injury, and months of rehab to place 2nd in 2:53 at Goodwood.

First marathon. No ego. Just patience, a speed block, and a plan built for the long game — not the quick win.

Susie? She’s the ultimate all-rounder — swimmer, runner, Hyrox athlete. We gave her three shoulder rehab cues. The rest? All her grit. She swam 10K open water in Bermuda — because that’s who she is, nothing for us to take credit of, just really proud of her.

Annette came back from a tough Worlds campaign and a chaotic year — business, family, life — and smashed a 2-minute PB in her Hyrox Doubles.

Becky trained around a “ridiculous schedule” and still nailed her second Doubles with calm confidence.

Jackie — former triathlete, 6 weeks out from her first-ever Hyrox — logged an incredible 1:18:37. The bug’s been planted.

And Gareth? First half-marathon. 1:46:33. He was using Runna to train but needed something personalised, to, fix his technique, our pacing guide for the race and now he’s locked in for London 2026. His words: “You’ve made a huge difference.”

These aren’t random wins.

They’re the result of coaching that sees the person, not just the athlete.

We don’t do templates.
We do individualised, evidence-based plans that respect your life, your history, and your goals — whether you’re chasing a podium, a PB, or just proving something to yourself.

Most people know one facet of training without the person.

We know the sport, the strength and conditioning, the running and the nutrition plus how to get those results with real human beings.

If you’re done guessing, done suffering through generic plans, and ready to train with clarity, confidence, and science…

👉🏾 DM “COACHING” — and let’s build your story.

15/10/2025

Back once again it’s the original hot stepper.

That’s right not only am I speaking next month but I am VERY excited to be returning to the in January to deliver my talk all about achieving performance in running.

I’ll be on the running skills stage on Saturday at about 12pm and then returning on the Sunday too!

Get your weekend tickets right now for just £5 using the code LAUNCH

Let’s gooooo!

13/10/2025

Are you heading to then you should join Head Coach for a technical drills and running technique session at 8:30am on Tuesday morning of the event.

Not your typical mundane training session this ones a bit different, just like Arj.

It’s going to be a special couple of days in Amsterdam!!

Book your session with Arj NOW on the IRX App.

Delegates, we look forward to meeting you!

07/10/2025

The excitement is building!

Less than a month until our Head Coach heads to Amsterdam for the inaugural !

Not one, but TWO incredible opportunities - delivering a technical coaching session and featuring on stage.

And, he’s back at the for the third year in a row on January 31st and 1st February.

Don’t miss out! TICKETS are out now! BOOK yours!

Winter 25/26 at Performance Physique is going to be LEGENDARY!

05/10/2025

𝗪𝗘𝗟𝗖𝗢𝗠𝗘 𝗧𝗢 𝗬𝗢𝗨𝗥 𝗝𝗢𝗨𝗥𝗡𝗘𝗬

Hey Everyone, Welcome to the Performance Physique Training Hub.

This is where you will work towards your Fitness Goal, receive your expert advice, check in with us and also ask any burning questions that you may have!

You'll receive an official Welcome and introduction on Monday with our LIVE Talk but you might as well get settled into the group.

On Monday you will NOT need to change anything, treat it as a normal day, I want you to focus on WHAT it is you eat normally and any habits you think you may have.

You will receive your first bits of education and guidance at the start of next week but you don’t need to change ANYTHING today.

𝗬𝗢𝗨𝗥 𝗧𝗔𝗦𝗞𝗦!
- Introduce yourself to the group, even if you've been here before. Tell us a little bit about yourself in the COMMENTS below

- Invite people to the group who you feel would benefit from the programme. Remember you can get a referral fee for people who sign up!

- Make sure you've complete your registration form: https://performancephysique.typeform.com/to/LzqRlA

Do your very best to join our LIVE talk tomorrow night!

Turn data collection into an experience with Typeform. Create beautiful online forms, surveys, quizzes, and so much more. Try it for FREE.

03/10/2025

Losing 4 kilos in 4 weeks, aggressive dieting isn’t a bad thing nor is flexible dieting.

You can know your calories inside out but if you don’t know the method, have the structure, support and accountability to follow through, the results are a LIMITED.

That’s exactly why I created 4 Weeks 4 Kilos.

✅ A proven, science-backed method that’s helped 100s lose fat and feel confident

✅ Support from me every step of the way in our small private group

✅ Real results — just like Emma, who dropped 5.1kg and 10cm from her waist in 4 weeks

You don’t need another complicated diet. You just need a clear plan that fits into your life.

⚡ Final 2025 intake starts October 6th
🔥 Early Bird price: £49 until October 3rd (then it rises to £89)

You’ve got LESS than 24 hours to grab this offer.

Tap the link in bio to grab your spot today — before the doors close.

Www.4weeks4kilos.com

24/09/2025

Marathons are rarely won on training fitness alone. It’s what you do when race-day conditions turn against you that defines the result.

Fitness. Strength. Mobility. Nutrition. Psychology. Strategy.

Steve has been one of the most consistent runners I’ve ever coached. He fits in training around a hectic work schedule, nails every session, and has built PBs across half and full marathons.

This season, we changed the approach:
a speed block first to raise his ceiling,

then threshold, then a smarter, shorter marathon phase to protect against injury.

We also reworked fuelling and hydration after struggles in past races.

By race week, Steve was in his best ever shape.

His half marathon was his fastest, his marathon pace felt more comfortable than ever, and his aerobic base was the biggest it had ever been.

Everything pointed towards a breakthrough.

But Berlin had another challenge: 25–31°C heat, punishing UV, and conditions no marathoner dreams of.

We’d already discussed Plan A (PB pace) and Plan B (if it’s too hot, back off and enjoy it).

What impressed me most was Steve’s intelligence on race day.

He recognised the HR spike early due to heat, adjusted pace, nailed fuelling, and used cooling strategies at every station.

Instead of blowing up, he managed the race, finished strong, and ran 3:24 — his hottest, longest run yet.

This is the side of performance people don’t talk about enough.

Not just the splits, but the resilience, the adaptability, and the ability to execute a smart plan under pressure.

Steve is the fittest he’s ever been — and still has more to give.

If you’ve ever wondered how to train not just for pace, but for unpredictable race-day conditions, this is the difference the right coaching makes.

What’s the toughest condition you’ve ever raced in? Share below.

It’s time to start preparing for the Spring Marathon seasons, if you’re ready for more than just a training programme, DM ‘RUN’ to get started.

09/09/2025

From AI… to a real coach.

Charlie came to me after starting with an AI-generated marathon plan. It looked good on paper, but lacked the human side to help build that confidence and gain the real feedback she so needed.

The truth is that AI running apps have been great for me. I see more and more people getting an entry to running coaching and then needing something a bit more for it to work.

Those adjustments for life, feedback on training, and the confidence of knowing “this is right for me.”

We introduced some technique work, some smarter pacing, targeted fuelling, and injury-proof training.

The result? Charlie crossed the line at the London Marathon feeling strong, confident, and in control — not broken.

Most importantly enjoyed it and knowing SHE WILL BE BACK!!!

One of the best people I’ve ever worked with and she even went on to raise over £10,000 for charity!

👉 If you’re training for your marathon, don’t gamble with generic plans. DM me “MARATHON” and I’ll show you how to build a plan that works for you.

14/08/2025

Know Your Training Paces – The Key to Smarter Running! 🏃🏾‍♂️

Not all runs are created equal — each pace has its purpose, and knowing yours can be the game-changer between just running and truly progressing.

1️⃣ Easy Pace (65–79% MHR)
Builds bone density, boosts heart health, improves muscle adaptation, and increases capillarisation . Low injury risk + perfect for building confidence to run longer distances.

2️⃣ Marathon Pace (80–90% MHR)
Your predicted marathon pace (or ~3 min slower per 10K than your 10K race pace). Builds mental resilience 🧠, confidence, and lets you fine-tune nutrition & hydration strategies. Feels more natural than easy pace.

3️⃣ Threshold Pace (88–92% MHR)
The endurance sweet spot. Best for improving speed + distance at the same time. Work in continuous blocks of ≤20 min or intervals totaling ~30 min. Elite runners race 10K–half marathon at this pace.

4️⃣ Interval & Repetition Pace (98%+ MHR)
Near & above your VO₂Max — maxes out aerobic power, develops speed, and sharpens running mechanics. The “push” sessions that make race pace feel easier… apparently.

Train with intent. Every pace has its place. Your next PB starts here.