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Progress run coach

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Progress run coach

🏃‍♂️ Physiotherapist | Online Running Coach
🌍 Online Coaching via link ⬇️
💪 Helping you run stronger
⭐️5K 16:23, 10K 34:31, HM 1:17:31, M 2:59:21⭐️

Declan works as a Clinical specialist Physiotherapy in Triage of Rheumatology and Orthopaedics. He works closely with consultants assessing their patients and identifying the patients who he can offer alternative treatment rather than surgery and to plan their rehabilitation. He has a keen interest in sports injuries and works with Sligo Rovers managing the academy players and providing high level assessment and treatment of these elite players. Conditions we treat include:

Neck & Back Pain
Pre & Post Spinal Surgery
Osteoarthritis
Whiplash
Sports injuries
Joint Replacements
Postural Related Pain
Hypermobility
Fractured Bones
Joint problems
Work Related Injuries

10/03/2026

Big weekend of racing from the group 🔥

A number of runners took on the Bundoran 10 Mile:

• Aoife Burns led the way in 1:14:45. Not quite a PB but another very strong performance. Next up: Tubbercurry 10K next weekend.

• Elizabeth Flynn ran 1:18, continuing a great return to racing after a few injury-affected years.

• Emma Mulrooney finished in 1:36 as she builds towards the Dublin Half Marathon.

Over in Kinvara:

• John ran a massive half marathon PB of 1:36, taking 14 minutes off last year’s time on the same course.

• Wes McGowan ran 1:15 for the 3/4 marathon, averaging 4:15/km as he sharpens up for the Milan Marathon in 4 weeks.

And in the Cambridge Half Marathon:

• Alex Pearson ran 1:39, a great performance after injury reduced his mileage over the last few weeks.

Well done to everyone who raced this weekend 👏

If you’re looking for help with your running, send me a message and I can get you set up for the next coaching intake.
.davoren.9

11/01/2026

Looking back at 2025, the biggest gains didn’t come from adding more sessions or chasing perfect weeks.

They came from habits I could actually repeat — even with a full-time job, early mornings, and family life.

This what I focus on and how I coach my athletes:

Fuel before hard runs.
Respect recovery.
Use hills to build strength.
Lift weights regularly to stay healthy.

Simple doesn’t mean easy — but it does work when consistency is the goal.

What’s one habit you’re carrying into 2026? 👇

14/12/2025

2nd place at the Trilakes 10K yesterday – 36:47.

Great race and a brilliant first-year event. Tough course, but a fantastic turnout with over 400 runners across the half marathon and 10K.

It’s great to have a race like this at this time of year in the area. I’ll definitely be back next year — hopefully pushing on for the win.

Well done to for putting on a great event. 👏

08/12/2025

Big weekend at the Belleek 10K with two quality PBs 👏

Kevin ran 42:04 PB off the back of a double marathon PB (3:36) just weeks ago.

This was our first proper speed block after 3 marathons this year — a huge jump in overall pace and a brilliant platform heading into an April marathon build.

Weso just keeps stacking results:
• Marathon PB 3:34
• 5K PB ~17:10
• Best Warriors Run this year
• Finished 2025 with a 10K PB of 36:44

That puts him in a seriously strong position to chase a sub-3 marathon next year.

What’s driving these PBs?
Nothing flashy.
✅ Consistency
✅ The right mix of speed, threshold & aerobic work
✅ Training at the correct paces for long enough

Simple, boring… and very effective.

If you’ve got a marathon lined up next year and want to train properly instead of guessing, DM me for 1:1 coaching and let’s map it out.

24/11/2025

Huge congratulations to Alexander for running a sub-1:40 half marathon at the Wiltshire half marathon this weekend 👏🏽🔥

What makes this even more impressive?

✅ This was a training run, not a race
✅ No taper going in
✅ negative split
✅ Coming off his biggest training week yet – 50km

This is just part of the bigger picture.

We’re building step by step towards the long-term goal:

🎯 A 90-minute half marathon

The foundations are getting stronger every week and the next few months are going to be big. Excited to see what he can do 💪🏽

Well done, — massive work 👊🏽

28/10/2025

A massive weekend at the Dublin City Marathon 🙌

Three athletes — three brilliant results:

🏃‍♀️ Bernadette – First ever marathon ✅
Ran the whole way, felt strong, and finished just over 5 hours passing people over the last 5km. All smiles at the finish line and said she “felt fully prepared” throughout.

🏃‍♂️ Maurice– First marathon too 💪
Cruised through Heartbreak Hill without breaking stride and came home in just over 4½ hours feeling confident all the way.

🏃‍♂️ Kevin – Personal best 👏
Just four weeks after Berlin, he went from 3:40 ➜ 3:30 — proof that smart recovery and consistent training pay off.
If you’re aiming for a spring marathon and want to feel this prepared, now’s the time to start building.

My 1:1 coaching spots are open — running, strength, and weekly check-ins included.

DM me “MARATHON” and I’ll help you set up a plan that actually works.

13/10/2025

Galway Bay 10k (36:53). 10th/1022- First race in 12 months

No big reason I haven’t raced in a while. A few injuries here and there, life’s been busy, and with our third kid arriving, racing just slipped down the list.

Yesterday felt good — no time pressure, no expectations, just racing for the sake of it. I didn’t really look at my watch, just ran off effort, got into a good group, and enjoyed the race.

If you’re struggling with motivation, sometimes taking a break and just finding enjoyment in training again can make a big difference.

After yesterday, I’ve definitely got more desire to train with a bit more purpose. Over the next eight weeks, I’m going to see how much I can improve my 10k pace — while still keeping family and work the priority.

Highly recommend Speed Dust from — really easy to drink before a race and makes a noticeable impact on performance.

12/09/2025

Zone 2 training is good — but Zone 5 is better.

The key to faster 5K and 10K times?

Easy days must be easy, but hard days have to be truly hard.

Most runners log plenty of Zone 2 miles — great for building aerobic capacity, mitochondria, capillaries, and reducing injury risk.

But if you don’t spend enough time in Zone 5, you’ll plateau.

Zone 5 training forces your body to:

⚡ Handle race-specific intensity
⚡ Use fuel more efficiently at high effort
⚡ Buffer and reuse lactate
⚡ Boost VO₂ max — the ultimate driver of performance

Ways to add Zone 5 work:

🏔️ 2-min steady hills 8-12 reps — heart rate spikes faster than flat speedwork. Jog down easy.

⚡ 1–2–3 min Fartlek at ~3K effort, half-time recovery. Do 3 sets with 2 min between.

🏃 8-12 × 800m faster than 5K pace with just 30s recovery so HR stays high.

Zone 2 builds the engine. Zone 5 unlocks the speed.

👉 If you’re not doing this every 2-3 weeks, you’re missing the key to real performance gains.

Follow for running advice.

07/09/2025

What’s harder: a 3-hour marathon or a 6-hour marathon? 🏃‍♂️🏃‍♀️

Most people assume the 3-hour marathon is tougher because it’s “fast.”

But I disagree. I believe the 6-hour marathon is far harder.

Here’s why 👇

✅ A 3-hour marathoner usually has years of training, strong fitness, and runs 26.2 miles in one hit of sustained effort.

✅ The effort level is high, yes, but it’s done in 3 hours.

Now compare that to the 6-hour marathoner:

They’re running at the same “relative effort” level for twice the time

They have to fuel longer, manage deeper glycogen depletion

They fight fatigue — physical and psychological — for double the duration

Every step after the 3-hour mark gets harder, not easier

🔥 To me, covering 26.2 miles in 6 hours is a bigger test of grit, endurance, and mental toughness than running it in 3.

But what do you think?

👉let me know your thoughts in the comments.

06/09/2025

Most runners don’t realize this… your long run should never go over 3 hours.

Here’s why 👇

If you’re aiming for a 4-hour marathon, chances are you’ll cover ~20 miles in under 3 hours during training. That’s fine.

But if you’re training for a 6-hour marathon and try to hit 20 miles in one session, that run could take 4–5 hours. And that’s where the problems start:

✅ In the first 3 hours you get the major benefits — aerobic development, tendon & muscle adaptations, endurance gains.

❌ After 3 hours, the benefits plateau and risks skyrocket — fatigue, glycogen depletion, higher injury risk.

The biggest issue? Recovery.

If your long run on Sunday wipes you out, you’ll likely miss quality runs on Monday, Tuesday, maybe even Wednesday. That costs you far more fitness than what you gained slogging through those extra miles.

👉 Marathon success isn’t about forcing a 20-mile run. It’s about:

Consistent long runs week after week (12–16 weeks)

Smart mileage across the week (not just one session)

Mixing in quality workouts

A proper taper into race day

Takeaway: The long run is important — but it’s not the only part of marathon training. Don’t chase 20 miles if it means sacrificing recovery, consistency, and performance. Cap your long runs at ~3 hours and focus on the bigger picture.

But what do you think?

👉let me know your thoughts in the comments.

27/08/2025

What a day at the Warriors Run in Strandhill, Sligo – tough course, heat, and hills but my athletes delivered some incredible performances 🔥💪

– 1:09:32, a huge 5-minute PB and 37th overall 🚀
– 1:20:46, 90 seconds faster than last year 👏
– 1:26:52, smashed the 90-minute mark with a really strong run 🙌
– 1:38:02, quicker than last year, great consistency ✅
– 1:52:21, ran all the Glen while others were walking and finished feeling strong 🔥

Amazing results and performance form all my runners and more to come. 👟🏔️ I

I’m currently at capacity for coaching but if you want be on my waiting list drop me a message and I’ll contact you in October when I will have more spots after the Berlin and Galway Bay marathons.

31/07/2025

🎉 Big shoutout to Shannon!

She just ran her first ever 10K in 1:11:59 — and only started training with me 4 months ago 🙌

From zero racing experience to finishing strong, consistent, and smiling at the finish line — that’s what smart training can do 💪

I’ve got 3 coaching spots opening in September — if you’re ready to train with purpose, keep an eye out 👀

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