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Andrew Jacklin | Online Running Coach |

@aj_running_coach

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England Athletics Laufcoach | 2:43 Marathon | 33:55 10K
Bad Lippspringe/Paderborn 🇩🇪 | Online-Coaching
🎁 Free 5K Plan / Kostenlos ↓

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If you’re new here, welcome 👋

I’m Andy — the coach behind AJ Running Coach.

I’m an England Athletics qualified running coach, a 2:43 marathon runner and 33:55 10K runner, and I now live in Bad Lippspringe, Germany 🇩🇪

But AJ Running Coach isn’t really about my times.

It’s about helping runners get more out of their own training.

I work with athletes targeting everything from 5K PBs through to the marathon, building individual training around their ability, lifestyle, work, family and race goals.

No copy-and-paste plans.

No training just for the sake of filling a week.

The aim is always the same: give every athlete a clear reason behind what they’re doing and help them arrive at race day ready to perform.

Since moving to Germany, I’m also looking forward to becoming part of the running community here and working with more German runners alongside the athletes I already coach in the UK and elsewhere.

🇬🇧 English-speaking athletes are always welcome
🇩🇪 Deutsche Läufer ebenfalls herzlich willkommen

🎁 There’s a free 5K training plan in my bio.

And if you’re training for something bigger and want some help with your next goal, send me COACHING in a DM

AJ
www.AJRunningCoach.com
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#Laufen #LaufenDeutschland #Läufer #Lauftraining #Laufcoach #OnlineCoaching #RunningCoach #5KTraining #10KTraining #Paderborn #BadLippspringe #PaderbornerLand #Ostwestfalen #OWL #HochstiftCup by @aj_running_coach

Results matter.

Not because every runner needs to chase huge times.

But because good coaching should lead to real progress.

That progress might look like a PB.

It might look like finally running consistently.

It might look like building confidence, improving fitness, or getting training to fit around work and family without constantly feeling like you are falling behind.

That is exactly what I try to help my athletes do.

Not just follow a plan…

But improve with structure that fits real life.

Every runner is different, which is why the right approach is never just about copying what works for someone else.

It is about building the right plan for you, supporting it properly, and making good decisions along the way.

These are just a few examples of the progress athletes have made through that approach.

If you want help with your running, DM me "COACHING" and I will point you in the right direction.

AJ
www.AJRunningCoach.com
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#runnersofinstagram by @aj_running_coach

Most runners are not stuck because they lack motivation.

They are stuck because their training does not actually fit their life.

A plan can look great on paper.

But if it ignores your current fitness, your work schedule, your family life, and the reality of tired days and busy weeks… it is only a matter of time before it starts falling apart.

That is why coaching should be more than just a training plan.

It should give you structure that makes sense, feedback when things need adjusting, and support that helps you keep moving forward without overcomplicating everything.

That is exactly what I aim to do with every athlete I work with.

Build training around the runner.

Not force the runner around the plan.

If you want help with your running, DM me "COACHING" and I will point you in the right direction.

AJ
www.AJRunningCoach.com
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#runnerlife by @aj_running_coach

You battle a headwind on the way out and assume the return leg will give every second back.

There is no guarantee it will. The cost of running into the wind and the help from having it behind you do not neatly cancel. Gusts, shelter and changes of direction complicate the comparison further.

The bigger mistake is spending extra effort to protect the outward split because you expect an easy repayment later.

On an effort-based session, let the pace move with the conditions. On a prescribed pace workout, decide whether the route and weather still allow you to achieve its purpose, and discuss an adjustment where needed.

You can note the wind in the training log without inventing a precise correction for it. There is no single seconds-per-mile allowance that fits every runner and route.

Read the return leg as the conditions in front of you, not a debt the weather owes you.

AJ
www.AJRunningCoach.com
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#RunningCoach #OnlineRunningCoach #RunTraining #DistanceRunning #RunningCommunity #RunGermany #Laufen #Lauftraining #Laufcoach #Paderborn #BadLippspringe #OstwestfalenLippe #HochstiftCup #WindyRun #Headwind #Tailwind #RunningWeather #RunningEffort #OutdoorRunning #PaceControl #RunningConditions #TrainingContext #RunningTips #PerformanceRunning #RoadRunning #FiveKTraining #TenKTraining #HalfMarathonTraining #MarathonTraining #RunPlanning by @aj_running_coach

Six miles. Just two seconds between my fastest and slowest splits!

Another 45 minutes in the bank as I get stuck into my first week of serious training towards Berlin and London 2027.

Today’s focus was slightly different.

Rather than concentrating entirely on my running mechanics, I wanted to see how consistently I could control my easy pace.

And looking back at the splits, I’m pretty pleased!

Mile splits:
7:11 | 7:13 | 7:13 | 7:13 | 7:11 | 7:11

Session stats:
6.24 miles | 7:12/mi | HR 131

Six remarkably consistent miles, without feeling like I was forcing the pace.

I still kept an eye on my posture, making small adjustments whenever I noticed myself becoming a little too relaxed through my upper body.

It’s something I’m continuing to work on, and I’m hoping that with enough repetition, good posture and efficient movement will eventually become second nature.

But today’s biggest positive was the pacing.

One of the most underrated skills in running is learning to control your effort rather than constantly chasing speed.

It’s particularly important on easy days, when the aim is to build aerobic fitness without creating unnecessary fatigue.

And with my first speed session of this training block coming tomorrow, that’s exactly what I wanted from today.

A comfortable run, consistent pacing and legs that feel ready for something quicker.

The 2027 build is underway, and I’m looking forward to seeing how things develop over the coming months.

Tomorrow, we start turning the legs over a little faster! 👊

AJ by @aj_running_coach

Lactate is usable fuel. The waste-product story leaves out most of the story.

Your body makes lactate during exercise, and other tissues can take it up and use it. It can also be produced when oxygen is available. So seeing lactate rise does not mean your muscles have suddenly switched to a completely oxygen-free system.

A blood reading reflects the balance between lactate entering and leaving the blood. It is not a direct readout of how much damage you have done, how brave you were, or how good the session must have been.

That matters when runners start chasing a particular number without understanding the test, the timing or the training purpose. A useful measurement needs a useful question behind it.

You do not need a lactate meter to train well. But if you use one, learn what the number can tell you before letting it dictate the session.

Read the caption again before your next discussion about “flushing out waste”.

AJ
www.AJRunningCoach.com
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#AJRunningCoach #RunningCoach #RunCoaching #PerformanceRunning #DistanceRunning #EnduranceTraining #RunnersOfInstagram #RunningCommunity #Lauftraining #Laufcoach #Laufen #Laufcommunity #Paderborn #BadLippspringe #OstwestfalenLippe #HochstiftCup #Lactate #LactateShuttle #ExercisePhysiology #RunningScience #SportsScience #EndurancePerformance #TrainingKnowledge #RunningMyths #AerobicTraining #TrainingData #FiveK #TenK #HalfMarathon #MarathonTraining by @aj_running_coach

Sub-73 at Berlin. Sub-2:38 at London. The work starts now! 🔥

Today marks the beginning of my training build towards two big races in 2027.

🇩🇪 Berlin Half Marathon — Sub-73 minutes
🇬🇧 London Marathon — Sub-2:38

Two ambitious targets that will push me well beyond my current PBs. But that’s exactly what I want!

The foundations are there after months of rebuilding consistency following our move to Germany. Now it’s time to introduce more speed work, develop my endurance further and improve my running efficiency.

Today’s session was a comfortable 45 minutes easy.

6.24 miles | 7:13/mi | HR 127

My main focus was on running mechanics.

Chest open, head level, relaxed shoulders and a natural arm swing.

When everything clicked, I could feel the difference. My feet were landing comfortably underneath me, cycling smoothly and the whole movement felt more efficient.

Now the challenge is making that my natural running style rather than something I constantly have to think about.

Running faster isn’t always about working harder. It’s also about becoming more efficient.

There will be plenty of tough sessions ahead, but I’m genuinely excited to see what I can achieve.

Big targets. Plenty of work to do.

Let’s get after it! 👊

AJ by @aj_running_coach

Your activity feed says you held the pace. Open the run and there were several stops along the way.

That does not make the training worthless. It does change what you can conclude from it.

Moving pace describes the periods counted as movement. Elapsed time includes the time between starting and finishing, including interruptions. Platforms and devices can handle pauses differently, so check what the displayed number represents.

When assessing a continuous effort, include the stops in your account. A route interrupted by crossings is a different session from running the same distance without a break, even if the headline pace matches.

Always stop when traffic requires it. Choose a more suitable route when uninterrupted running matters, rather than trying to protect the average.

Save this for your next training review. The complete activity tells you more than its headline.

AJ
www.AJRunningCoach.com
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#RunningCoach #OnlineRunningCoach #RunTraining #DistanceRunning #RunningCommunity #RunGermany #Laufen #Lauftraining #Laufcoach #Paderborn #BadLippspringe #OstwestfalenLippe #HochstiftCup #MovingTime #ElapsedTime #RunningData #RunningWatch #TrainingLog #RunAnalysis #RunningPace #ContinuousRunning #TrainingContext #RunningTips #PerformanceRunning #RoadRunning #FiveKTraining #TenKTraining #HalfMarathonTraining #MarathonTraining #WorkoutReview by @aj_running_coach

Your run to work has a passenger: everything in the backpack.

Comparing its pace directly with an unladen run misses part of the job. Carrying extra weight changes the demand, even when the route and distance are familiar.

Start with what actually needs to travel. Can spare clothes stay at work? Can you reduce the load without leaving out essentials? Then check that the pack fits securely and does not keep bouncing or shifting.

Let the intended effort guide the run rather than forcing the pace you normally see without the bag. If the load makes the planned session impractical, change the arrangement instead of treating the bag as invisible.

Include a note about the pack in your training record, especially when comparing repeat routes. There is no universal pace correction that makes every bag and runner equivalent.

A useful commute can still be a different running task. Give it that context.

AJ
www.AJRunningCoach.com
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#RunningCoach #OnlineRunningCoach #RunTraining #DistanceRunning #RunningCommunity #RunGermany #Laufen #Lauftraining #Laufcoach #Paderborn #BadLippspringe #OstwestfalenLippe #HochstiftCup #RunCommute #RunningBackpack #RunToWork #CommuteRunning #RunningLoad #RunningEffort #RunningGear #TrainingContext #TrainingLog #RunningPace #EverydayRunning #RunningTips #WorkdayRun #EnduranceTraining #RoadRunning #PerformanceRunning #Laufalltag by @aj_running_coach

A better marathon block does not owe you a 5K PB every Saturday.

It is easy to judge all your running against whichever personal best is closest to hand. You are preparing for one distance, but a result at another becomes the verdict on the whole block.

Fitness carries across distances, so PBs can improve together. They simply do not have to. Different races place different demands on you, and a focused block gives some of those demands more attention.

Choose the result that matters most this time. Keep supporting work in the plan, but judge it by whether it helps the main goal. You can shift the emphasis in another block.

This is not a reason to dismiss every disappointing race. It is a reason to ask whether that race was the performance you had actually prioritised.

Which distance matters most to you right now: 5K, 10K, half marathon or marathon?

AJ
www.AJRunningCoach.com
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#RunningCoach #OnlineRunningCoach #RunTraining #DistanceRunning #RunningCommunity #RunGermany #Laufen #Lauftraining #Laufcoach #Paderborn #BadLippspringe #OstwestfalenLippe #HochstiftCup #RunningGoals #FiveK #TenK #HalfMarathon #Marathon #RacePriorities #TrainingBlock #SeasonPlanning #PersonalBest #PBChasing #MarathonTraining #HalfMarathonTraining #FiveKTraining #TenKTraining #DistanceRunner #PerformanceRunning #GoalSetting by @aj_running_coach

Sometimes the tiring part is deciding what to do with the plan.

You know plenty about running. You can name the sessions and explain the basic principles. Yet every change in the week starts another debate: which session fits, what can move, and what deserves priority?

Coaching can give those decisions a regular place to go. Bring me the context, we discuss the options, and I help turn them into a plan you can act on.

You still have a voice. Your goals, preferences and experience matter. Sharing the decision-making work should help you understand the plan, rather than leave you following instructions you do not trust.

For a committed runner, that support can be valuable even when motivation is already high. You may need someone to help resolve the recurring questions, not someone to persuade you to get out of the door.

DM CLEAR and tell me your next goal if you would like to discuss that kind of coaching.

AJ
www.AJRunningCoach.com
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Your watch reaching the race distance before the finish does not prove the course was long.

A properly measured road course follows the shortest permitted route. Your route can be longer: a wide bend here, an overtake there, a few changes of direction through a busy section.

GPS introduces another source of difference. Its recorded trace is an estimate of your path, not the measurement used to certify the course.

That does not mean every event is perfectly measured. If there is a real concern, check the event's course certification and organiser information. A watch reading on its own cannot settle it.

For a certified race, use the official distance and result when assessing your performance. Keep running through the actual finish rather than treating the watch's distance alert as the end.

Save this before your next race. The finish line decides when you are done.

AJ
www.AJRunningCoach.com
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