Progress run coach

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

Kilmovee 10K — 5th Overall in 36:28 🏃‍♂️💨Fast race from the gun — even with the conditions 🌬️Got pulled out a bit too ha...
05/04/2026

Kilmovee 10K — 5th Overall in 36:28 🏃‍♂️💨

Fast race from the gun — even with the conditions 🌬️

Got pulled out a bit too hard early, going with the lead group.

⏱️ 5K splits:
• 18:00
• 18:28

Classic positive split. Not ideal.

After ~3K, I knew the pace was slightly above what I could hold — but that’s racing. Sometimes you commit and deal with it later.

Still, a solid day:

• Held on well
• Finished strong on the hill ⛰️
• Came away with a good result

➡️ Reminder: pacing wins races. But sometimes you have to push yourself and test the limits.

Now the focus shifts ⛰️

IMRA races coming up over the next few weeks.

Best of luck to everyone racing this weekend 🙌

And to my athletes heading into Carney half marathon tomorrow and Milan & Westport Marathons over the next 2 weeks — ready to go 🔥

Most runners think injuries are bad luck.They’re not.They happen when your training load exceeds what your body can hand...
19/03/2026

Most runners think injuries are bad luck.

They’re not.

They happen when your training load exceeds what your body can handle.

And that “capacity” changes constantly:

bad sleep
life stress
poor nutrition
previous injuries

That’s why the same run can feel easy one week… and break you the next.

👉 The mistake?

Following a plan blindly.

👉 The solution?

Adjust your training based on YOUR life — not just your watch.

Balance load = stay consistent
Ignore it = get injured

How to set up intervals on your Garmin (example: 10 × 200m) ⌚This takes 30 seconds and makes your sessions way easier:• ...
18/03/2026

How to set up intervals on your Garmin (example: 10 × 200m) ⌚

This takes 30 seconds and makes your sessions way easier:

• No counting reps
• No checking splits constantly
• Keeps your session structured

Once it’s set up, you can just focus on running the right effort ⚡

📌 Save this so you don’t forget before your next workout

Your marathon watch distance will almost always be longer than 42.2km.That doesn’t mean the course is wrong.A marathon c...
17/03/2026

Your marathon watch distance will almost always be longer than 42.2km.

That doesn’t mean the course is wrong.

A marathon course is officially measured to 42.2km, but your watch is using GPS, which isn’t perfectly accurate over long distances.

Add in:

• Crowds affecting signal
• Buildings blocking GPS
• Running wide around corners
• Overtaking runners
• Moving out for water stations

…and those extra metres start to add up.

That’s why your watch might say 42.4–42.6km by the finish.

The important thing to remember:

👉 The official chip time is the only time that counts.

Tip: If you want to stay as close to the official distance as possible, follow the blue line on the road — it marks the shortest measured route on most major marathon courses.

Let me know in the comments what’s the biggest difference you have had between your watch and official distance?

Your marathon watch distance will almost always be longer than 42.2km.That doesn’t mean the course is wrong.A marathon c...
17/03/2026

Your marathon watch distance will almost always be longer than 42.2km.

That doesn’t mean the course is wrong.

A marathon course is officially measured to 42.2km, but your watch is using GPS, which isn’t perfectly accurate over long distances.

Add in:

• Crowds affecting signal
• Buildings blocking GPS
• Running wide around corners
• Overtaking runners
• Moving out for water stations

…and those extra metres start to add up.

That’s why your watch might say 42.4–42.6km by the finish.

The important thing to remember:

👉 The official chip time is the only time that counts.
Tip: If you want to stay as close to the official distance as possible, follow the blue line on the road — it marks the shortest measured route on most major marathon courses.

Let me know in the comments, what’s the biggest difference you have had between your watch and the official distance?

#

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...
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

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

2nd place at the Trilakes 10K yesterday – 36:47.Great race and a brilliant first-year event. Tough course, but a fantast...
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. 👏

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...
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.

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

A massive weekend at the Dublin City Marathon 🙌Three athletes — three brilliant results:🏃‍♀️ Bernadette – First ever mar...
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.

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...
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.

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