A coach doesn't just see your words, they see what's not being said.
Back when I was racing as a pro, my coach sent my training plan in a Word document. No app. No fancy sync. Just text.
But it worked perfectly. Why? Because I had a real coach.
He didn't just give me intensities to hit. He taught me how to make decisions. What to do when I was sick, travelling, or completely beat up. When to push. When to back off.
That's the piece a faceless app can't give you.
But hiring a traditional 1-to-1 coach can be too expensive or too intense for the average athlete.
That's exactly why we built Coached.
It is the best of both worlds. You get a proper plan, built for you, on an app that's easy to use.
But behind that technology are real coaches. We check in. We answer your questions. And if you are struggling, we will jump on a call and help you fix it.
Stop blindly following an algorithm. Get a real coach in your corner.
Start your 14-day free trial of Coached today. Link in bio. 🔗
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Coached is a personalised training programme that helps runners and triathletes optimise, track and e
23/08/2026
There's a lot of advice online, and athletes are trying everything that sounds good. No context. No filter.
Curiosity's not the problem. Trying something before you understand why it worked for someone else is. Athletes need a wide funnel of ideas and a strong filter before anything gets tried.
Read the full story on our blog. Link in bio. 🔗
Most athletes train hard. Few actually train smart.
You know the drill. You download a generic PDF or sign up for a faceless training app. You ramp up your volume, push yourself hard, and call it a successful training block.
But training more isn't always the answer. You need to train better.
Every session should move you closer to your goal, not just further into fatigue.
At Coached, you get a personalised plan that fits your lifestyle. Clear zones for pace and heart rate. A coach who tells you why, and checks in when it counts.
No more guessing if you're doing too much or too little. Just the right amount at the right times, so the fitness actually holds when race day comes.
Start your 14-day free trial of Coached today. Link in bio. 🔗
11/08/2026
How many gels do you actually need for a marathon?
It really depends. But most runners are guessing, and guessing is how race day goes wrong.
We opened up the floor for a Q&A on fuelling.
Fasted long runs. They can work early in a block, when the volume's still low. Just don't do it on hard days, and once your training ramps up, fuel properly.
Gels. Start by thinking in grams of carbs. Not number of gels. Most runners need 60 to 90g per hour. Pick your number, train your gut to handle it, and the gel count takes care of itself.
Sports drinks. Water, salt, and sugar will get most people through. You don't need the expensive stuff. But if you DIY, you will need to dial in the ratio, and that takes a while to get right.
Stomach issues. Before you blame the gels, check your pacing. Half the time it's not the fuel, it's going out too hard.
Alcohol. You don't need to cut it out completely. Less is better close to a big session or race day. One beer won't undo months of training, so live a little.
Your training deserves the same thinking as your fuelling.
Stop using the word "cardio."
It is completely useless.
Amateur athletes throw the word "cardio" around for everything.
A 90-minute easy long run? Cardio.
A casual game of tennis? Cardio.
A brutal 20-minute threshold session that leaves you completely ruined? Cardio.
You're using the exact same word for sessions that have a completely different purpose, train completely different energy systems, and produce completely different results.
If you want to train properly, you need to stop thinking about cardio and start thinking about intensity.
Keep it to two simple buckets: Low Intensity and High Intensity.
Yes, there is a spectrum in between. But anchoring your training to these two extremes gives you the framework that 99% of athletes actually need to see progress. Most don't need all the complicated nuance.
Stop calling it cardio.
Start thinking in intensity.
Start your 14-day free trial of Coached today. Link in bio. 🔗
Intensity is like caffeine.
Drink three coffees a day, and a fourth doesn't give you much of a boost. Stack too many hard sessions together, and the same thing happens. You stop adapting. You just get tired.
Most amateur athletes get the dose wrong.
Your training shouldn't leave you wrecked every day. Most sessions should feel easy, conversational, like you could push harder if you needed to. That's not soft. That's the foundation the hard work sits on.
Short accelerations, hill sprints, sharp efforts? That's your morning coffee. Use them regularly to wake the legs up.
The longer, race-specific threshold sessions? Save those for when you've built a real base and race day is close.
Caffeine works best when you haven't had much of it. Intensity works the same way.
Get the dose right, and it lifts you. Get it wrong, and it breaks you down.
Read the full breakdown on the blog. Link in bio.🔗
28/07/2026
Runners love a quick fix. Ice baths for the photo. Massage guns. A cabinet of supplements. All hoping it erases the fatigue.
Meanwhile you're sleeping six hours a night, under-eating, and running through knee pain because you don't want to lose fitness.
That's the problem. You're polishing the 1% and ignoring the 99%.
This week we opened the floor for a Q&A to set the record straight.
Swipe through for the real answers on:
👉 Do ice baths actually work?
👉 What to do about a new ni**le (hint: not a full week off)
👉 Stretching vs mobility. What's the difference?
👉 Why your supplements aren't fixing your exhaustion
👉 When it's safe to run intervals again after a marathon
Master the basics. Listen to your body. Do the actual work. That's what coaching keeps you honest about.
Start your 14-day free trial of Coached. Link in bio. 🔗
Stop pounding the pavement every single day.
Amateur runners lock into the exact same routes.
The same concrete. The same tarmac.
And then they wonder why their joints ache and their shins are constantly sore.
You're doing the exact same repetitive motion on the exact same unforgiving surface.
Your body needs variation.
I just finished a 70-minute aerobic run and made it a point to hit every surface possible: grass, concrete, gravel, and trail.
Mixing up your terrain takes the repetitive pressure off your legs.
It forces different stabiliser muscles to fire.
It makes you a stronger, more resilient athlete.
Get off the road for a change. Find some grass. Hit the trails.
Mix up your surfaces and your terrains.
Stop breaking your body down and start training smart.
Start your 14-day free trial of Coached today. Link in bio. 🔗
21/07/2026
Hyrox is a running race.
Yet most athletes train like it's a gym session.
Real time goes into the ski erg, the sled, the wall balls. They're familiar. Comfortable. The run gets treated as an afterthought.
The result? Strong bodies. Weak aerobic systems.
By kilometre five, the wheels come off. Not because the stations got harder. Because the running has been building up all race, and the body isn't ready for it.
Fix the running, build a real aerobic base, and station times improve too. You arrive less wrecked and get to work at a higher percentage of what you've got.
You don't just need more wall balls. You need more easy kilometres.
Strength gets you to the start line. Running gets you to the finish.
Full breakdown on the blog now. Link in bio. 🔗
16/07/2026
Many runners toe the line hoping for a miracle.
They show up to the start line under-prepared, over-raced, and hoping that they'll pull a Personal Best out of thin air.
It doesn't work like that. Big results come from doing the work, staying consistent, and racing smart.
The Coached squad proved exactly that at the Gold Coast Marathon at the start of July.
We had three athletes run 1:16 half marathons, dropping 2, 3, and 4 minutes off their PBs.
We had an athlete in his first marathon, run it perfectly. 3:00:29, with a negative split. He got significantly faster as the race went on.
Another ran 3:09, dropping 30 minutes off his previous best. You don't drop half an hour by hoping for the best. You drop it by trusting a structured plan and putting in the work.
And there was more. PBs. First-time finishes. Happy runners.
Consistent, structured training works.
Start your 14-day free trial of Coached today. Link in bio. 🔗
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