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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

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 👀

27/07/2025

🏆 Getting faster at 40! 👏 Here’s proof that you can still run PBs well in to your 40s.

ran 18:11 in the 5km last night moving from 3rd to 1st in the last km and winning by 10 seconds! That was a 35 second improvement from last year and he has only been coached for 4 months!

Huge congratulations and if anyone is looking for coaching I am currently at capacity but will have spaces opening up in September so message if you want to be on a waiting list.

23/06/2025

🏅 Congratulations to our athletes who raced this weekend!

🌟 Susan finished 4th at the tough IMRA Benbulben race – great effort!

A great event and more IMRA races coming up in the northwest for anyone training for the warriors run.

Congrats to on a great result. First year back for the Streets of Sligo and it was a great run from 3 athletes:

🏃‍♂️ clocked a personal best of 17:50 in the Sligo 5km

🏃‍♀️ finished just outside her best with 25:16.

🏃‍♀️ also achieved a fantastic 2-minute PB with a time of 27:50.

Well done to all! Your hard work is paying off. 💪

16/06/2025

2 great Races this week in Sligo.

Lots of my athletes will be running the streets of Sligo on Saturday and 1 athlete running the IMRA mountain race on Benbulben.

Two great races for anyone looking either run a 5km PB or training for the warriors run.

Links to register:
https://www.imra.ie/events/view/id/2729
https://eventmaster.ie/event/Qmj1snKSOy

23/02/2025

🏃‍♂️✨ Week 4 of our FREE Training Plan: Toughest Session Yet! 💪🏃‍♀️

If you have missed any weeks just go back to week 1 and start again. Congratulations to everyone who has made it this far! If you’ve progressed to running for 15 minutes continuously, that’s a HUGE achievement, from not running at all to hitting that milestone in just four weeks is amazing progress! 🎉👏

This week’s workout is all about sharpening your speed for 5K and 10K races. Here’s what we’re tackling:

🔥 Workout Breakdown:
1. 200m Repeats: Push hard at your 5K pace, followed by a short period of easy running.
2. Threshold Run: Shift gears to a longer effort at around your half marathon pace.
3. Finish Strong: Another set of 200m repeats to really challenge yourself!

This session is designed to help your body accumulate lactate and improve its efficiency in clearing lactate byproducts like hydrogen ions, which can cause muscle fatigue and cramping. The more efficient you become at this, the faster and stronger you’ll run! 🚀

I hope you’ve enjoyed this training block! I suggest you to sign up for a race in the next week or two to see how much you’ve improved! 🏅

If you’ve enjoyed these workouts, please like or comment below with your favorite parts or any improvements you’ve noticed! Let me know if you’d like more FREE training plans in the future! 🔥🙏

15/02/2025

🌟 Week 3 of Our Free Running Plan! 🌟

This week, we’re introducing tempo runs! 🏃‍♀️💨 Tempo runs are fantastic for improving your body’s ability to clear lactate and boost your aerobic threshold. They help you build endurance and run more efficiently!

For our beginners, it’s time to increase the duration of your runs! Remember, it’s perfectly okay to take it slow—listen to your body and don’t hesitate to take a breather if you feel any pain or discomfort. If that happens, consider revisiting Week 2 to ensure you’re building a strong foundation.

I’d love to hear how everyone is progressing on their running journey! If you’re following along, please like, share, and save this post. 💪✨

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