Lauraine Stewart - EA Run Coach

WEEK 6 DONE ✅

This week felt tough!. Not every week feels easy, and sometimes just getting through it is an achievement in itself!

However, looking back I did 4 strength sessions, a track session, 2 club sessions including welcoming our walkers to the Copthorne Chasers, AND had an amazing day supporting in Team Oliver's in the Dragon Boat Race.

So maybe it wasn't that bad after all!!!

And that’s something that I've learnt ...a run might feel hard but look back over your week and celebrate what you have accomplished!

Here’s to Week 7!!

🏃‍♀️ Thinking about starting running in your 40s or 50s?

Let’s do it properly — because our bodies aren’t 20 anymore, and that’s OK! 😉

👟 Invest in good running shoes – your feet, knees and joints will thank you.

🐢 Start slowly – walking + running is a brilliant way to begin.

📅 Don’t try to do too much – 2–3 runs a week is enough.

💪 Strength matters – especially as we get older.

😴 Recovery is important – rest isn’t being lazy, it’s part of getting stronger.

❤️ And remember… you’re not too old, too slow or too unfit to start.

You just need to start 💚

Follow me for more tips on getting started!

To be honest… I’ve always run.

At school, I loved the longer distances, cross country and the 1,500m races. Running just seemed to be something that came naturally to me.

Then I lost my way a little in my late teens and early twenties while I was living abroad. 🇪🇸

When I came back to the UK, I started running again — initially just as a way to exercise and look after my health.

Then came the children… 👧🏼👦🏼

With two kids and a husband working shifts, running became the perfect activity. It was something I could fit around family life, whenever I could find the time.

Then I entered my first races.
A few Race for Lifes
Then a 10K.

And before I knew it… I had a ballot place for the London Marathon. 😳

And I’ve never looked back.

What started as a way to keep fit became a passion, a challenge, a community and eventually something I now get to share with other people through my coaching.

Running has given me so much — and I honestly believe there’s a runner in everyone.

So, if you’re thinking about getting started but don’t know where to begin…

Give me a shout. Let’s get you started. ❤️

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WEEK 5 DONE & DUSTED! 💪🏃‍♀️🔥

What a week of training! Started strong with a pacey 8K around the stunning Hever Estate and it just kept getting better!

⚡ 3 speed sessions – 5-chevron hill repeats, a countdown session & a track session
💪 2 strength training sessions
🏃‍♀️ Sub-25 minute 5K at parkrun
🌿 Finished the week with a lovely, relaxing 14K long slow run

A great mix of speed, strength, hills and endurance – exactly what a strong training week should look like!

Sound tracked by the legend that is 💚

Running a Spring Marathon? This Is What You Should Be Doing NOW…

If you’ve got a spring marathon on the calendar, now is the time to start building the foundations — not waiting until the “proper” marathon training plan begins.

Your goal might be to finish your first marathon, or you might have your sights firmly set on a PB. Either way, the work you do now matters.

🏃‍♀️ 1. Set your goal

Be clear about what you want from race day.
Is it simply to cross that finish line? Or do you have a specific time in mind?

This may change as your training progresses, but having a goal gives your training direction.

🏃‍♂️ 2. Build your base

Before piling on the miles, work on developing a strong aerobic base. Gradually build your weekly mileage and get comfortable running consistently.

💪 3. Start strength training

Don't wait until marathon training gets tough. Strength train now and make it part of your routine. Stronger muscles, tendons and connective tissues can help you handle the demands of increased running and reduces your chance of injury.

📅 4. Learn consistency

You don't need every run to be amazing. You don't need to smash every session.

What you need is consistency.

Getting your runs in week after week is far more valuable than doing one huge week followed by two weeks of nothing.

🧠 5. Build good habits

Start practising the things that will become important during marathon training — recovery, fuelling, sleep, mobility and listening to your body.

🚀 6. Don't rush it

You have time. Use it wisely.

The marathon plan itself is only one part of the journey. The stronger your foundations are before you start, the better prepared you'll be when the mileage and intensity increase.

So if you're running a spring marathon…

Don't wait for January. Start building the runner who is going to take on that marathon NOW. 🏅

And if you're not sure where to start, that's exactly where a personalised training plan can help. 👇

Why do I keep posting my runs? 👇

Because if seeing me lace up, get out the door and get those miles done motivates just one person to go for a run too…

Then my job is done. 🏃‍♀️❤️

You don’t have to be the fastest. You don’t need the perfect training week. You just need to start.

So yes, I’ll keep sharing the good runs, the tough runs, the sweaty runs and the “I really didn’t want to go today” runs.

Because you never know who might be watching and thinking…

“If she can do it, maybe I can too.”

Now go lace up. 👟

Week 4 💥

Week 4 DONE and what a week of training! 🔥

⛰️ Hills
⚡ Speed work
🌲 Trail miles
💪 Strength training

A little bit of everything to build strength, speed and endurance — all key ingredients for a great week of training!

Feeling stronger, fitter and ready to keep pushing into the next week. Consistency is the real secret sauce! 🏃‍♀️🔥

Week 3 ✔️

Birthday celebrations may have been on the agenda this week, but they didn't completely derail the plan! 🎉

Sunday's run wasn't quite as long as originally planned, but that's okay. Training isn't about perfection—it's about making your plan work around your life, not the other way around.

Despite a busy week, I still managed to get my speed sessions done, fit in some strength training, and most importantly, stay consistent. That's what really counts.

Progress isn't made from one perfect week. It's made from showing up, adapting when needed, and keeping the momentum going.

On to Week 4! 💪🏃‍♀️