{"id":8602,"date":"2021-08-25T18:11:31","date_gmt":"2021-08-25T18:11:31","guid":{"rendered":"https:\/\/fitproblog.mysites.io\/getting-to-the-start-line-coach-corner-with-matt-gleed\/"},"modified":"2023-04-24T15:54:16","modified_gmt":"2023-04-24T15:54:16","slug":"getting-to-the-start-line-coach-corner-with-matt-gleed","status":"publish","type":"post","link":"https:\/\/www.fitpro.com\/blog\/getting-to-the-start-line-coach-corner-with-matt-gleed\/","title":{"rendered":"Getting to the Start Line &#8211; The Coaching Corner with Matt Gleed"},"content":{"rendered":"<h3><span lang=\"EN-US\">Welcome to the Coach Corner!<\/span><\/h3>\n<p class=\"Body\"><span lang=\"EN-US\">We wanted to offer some expert advice to inspire, support and give you confidence that your workouts are going in the right direction. The focus for this hypothetical client is one that is probably very common to many of you. We start with setting the goal and background of the client. <\/span><\/p>\n<p class=\"Body\"><strong><span lang=\"EN-US\">Female, 45 years old,\u00a0<\/span><\/strong><span lang=\"EN-US\"><strong>Group Exercise enthusiast.<\/strong> S<\/span><span lang=\"EN-US\">he has done the Couch to 5km during one of the last lockdowns but wanted to return to do more training so she could enter running a 5km race event. <\/span><\/p>\n<p class=\"Body\"><span lang=\"EN-US\">We asked <strong>Matt Gleed<\/strong> an award-winning coach with over 20 years\u2019 experience to share his thoughts on how to bring our client to the \u2018Racing Start Line\u2019 with thoughts on the running sessions, scheduling, intensity and some supporting exercises. <\/span><\/p>\n<p class=\"Body\"><span lang=\"EN-US\">The focus of the program that Matt has put together comes from using past experience of the previous App based work to rest style workouts that have been successful in the past but with an increasing program of hills to increase the athletic potential of the client. Matt is a Master Trainer with Myzone so you will be able to monitor the Heart Rate of the client through the App and also TRX Training so look out for the Exercises he has chosen to support some conditioning work. <\/span><span lang=\"EN-US\">Thinking of recovery for runners can be important and using aids like Massage devices for percussion therapy from Power Plate and Compression leg devices like the Normatec offering air pressure to help circulation are both methods that Matt uses himself while he trains for his marathons. <\/span><\/p>\n<p><iframe loading=\"lazy\" title=\"&#039;Getting to the Start Line&#039; - The Coaching Corner with Matt Gleed\" width=\"1080\" height=\"608\" src=\"https:\/\/www.youtube.com\/embed\/V49MwyT5tgU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<table width=\"971\">\n<tbody>\n<tr>\n<td width=\"79\">\n<h5>Week<\/h5>\n<\/td>\n<td width=\"105\">\n<h5>Focus<\/h5>\n<\/td>\n<td width=\"255\">\n<h5>Tuesday Session<\/h5>\n<\/td>\n<td width=\"275\">\n<h5>Thursday Session<\/h5>\n<\/td>\n<td width=\"258\">\n<h5>Weekend Session<\/h5>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"79\">\n<h5>1<\/h5>\n<\/td>\n<td width=\"105\">\n<h5>Speed<\/h5>\n<\/td>\n<td width=\"255\">\n<h5>Warm up 5mins<\/h5>\n<h5>3 x4min Run, 90sec Rest,<\/h5>\n<h5>2min Recovery,<\/h5>\n<h5>then Repeat again<\/h5>\n<h5>Cool Down 5mins<\/h5>\n<h5>Work up to 89% MHR<\/h5>\n<\/td>\n<td width=\"275\">\n<h5>Warm up 5mins<\/h5>\n<h5>3 x4min Run, 90sec Rest,<\/h5>\n<h5>2min Recovery,<\/h5>\n<h5>then Repeat again<\/h5>\n<h5>Cool Down 5mins<\/h5>\n<h5>Work up to 89% MHR<\/h5>\n<\/td>\n<td width=\"258\">\n<h5>30-40min Walk<\/h5>\n<h5>approx 55-65% MHR<\/h5>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"79\">\n<h5>2<\/h5>\n<\/td>\n<td width=\"105\">\n<h5>Hills<\/h5>\n<\/td>\n<td width=\"255\">\n<h5>Warm up 5mins<\/h5>\n<h5>3 x Hill repeats<\/h5>\n<h5>approx 3mins up<\/h5>\n<h5>90sec Rest<\/h5>\n<h5>Cool Down 5mins Work<\/h5>\n<h5>up to 89% MHR<\/h5>\n<\/td>\n<td width=\"275\">\n<h5>Warm up 5mins<\/h5>\n<h5>3 x Hill repeats<\/h5>\n<h5>approx 3mins up<\/h5>\n<h5>90sec Rest<\/h5>\n<h5>Cool Down 5mins Work<\/h5>\n<h5>up to 89% MHR<\/h5>\n<\/td>\n<td width=\"258\">\n<h5>30-40min Walk<\/h5>\n<h5>approx 55-65% MHR<\/h5>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"79\">\n<h5>3<\/h5>\n<\/td>\n<td width=\"105\">\n<h5>Speed<\/h5>\n<\/td>\n<td width=\"255\">\n<h5>Warm up 5mins<\/h5>\n<h5>4 x5min Run, 90sec Rest,<\/h5>\n<h5>2min Recovery,<\/h5>\n<h5>then Repeat again<\/h5>\n<h5>Cool Down 5mins<\/h5>\n<h5>Work up to 89% MHR<\/h5>\n<\/td>\n<td width=\"275\">\n<h5>Warm up 5mins<\/h5>\n<h5>4 x5min Run, 90sec Rest,<\/h5>\n<h5>2min Recovery,<\/h5>\n<h5>then Repeat again<\/h5>\n<h5>Cool Down 5mins<\/h5>\n<h5>Work up to 89% MHR<\/h5>\n<\/td>\n<td width=\"258\">\n<h5>Warm up 5mins<\/h5>\n<h5>15mins Steady Paced Slow Run 60-70% MHR<\/h5>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"79\">\n<h5>4<\/h5>\n<\/td>\n<td width=\"105\">\n<h5>Hills<\/h5>\n<h5>Easy Week<\/h5>\n<\/td>\n<td width=\"255\">\n<h5>Warm up 5mins<\/h5>\n<h5>3 x Hill repeats<\/h5>\n<h5>approx 3mins up<\/h5>\n<h5>90sec Rest<\/h5>\n<h5>Cool Down 5mins Work<\/h5>\n<h5>up to 89% MHR<\/h5>\n<\/td>\n<td width=\"275\">\n<h5>Warm up 5mins<\/h5>\n<h5>3 x Hill repeats<\/h5>\n<h5>approx 3mins up<\/h5>\n<h5>90sec Rest<\/h5>\n<h5>Cool Down 5mins Work<\/h5>\n<h5>up to 89% MHR<\/h5>\n<\/td>\n<td width=\"258\">\n<h5>Warm up 5mins<\/h5>\n<h5>15mins Steady Paced Slow Run 60-70% MHR<\/h5>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"79\">\n<h5>5<\/h5>\n<\/td>\n<td width=\"105\">\n<h5>Speed<\/h5>\n<\/td>\n<td width=\"255\">\n<h5>Warm up 5mins<\/h5>\n<h5>5 x5min Run, 90sec Rest,<\/h5>\n<h5>Cool Down 5mins<\/h5>\n<h5>Work up to 89% MHR<\/h5>\n<\/td>\n<td width=\"275\">\n<h5>Warm up 5mins<\/h5>\n<h5>5 x5min Run, 90sec Rest,<\/h5>\n<h5>Cool Down 5mins<\/h5>\n<h5>Work up to 89% MHR<\/h5>\n<\/td>\n<td width=\"258\">\n<h5>Warm up 5mins<\/h5>\n<h5>15mins Steady Paced Slow Run 60-70% MHR<\/h5>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"79\">\n<h5>6<\/h5>\n<\/td>\n<td width=\"105\">\n<h5>Hills<\/h5>\n<\/td>\n<td width=\"255\">\n<h5>Warm up 5mins<\/h5>\n<h5>5 x Hill repeats<\/h5>\n<h5>approx 3mins up<\/h5>\n<h5>90sec Rest<\/h5>\n<h5>Cool Down 5mins Work<\/h5>\n<h5>up to 89% MHR<\/h5>\n<\/td>\n<td width=\"275\">\n<h5>Warm up 5mins<\/h5>\n<h5>5 x Hill repeats<\/h5>\n<h5>approx 3mins up<\/h5>\n<h5>90sec Rest<\/h5>\n<h5>Cool Down 5mins Work<\/h5>\n<h5>up to 89% MHR<\/h5>\n<\/td>\n<td width=\"258\">\n<h5>Warm up 5mins<\/h5>\n<h5>15mins Steady Paced Slow Run 60-70% MHR<\/h5>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"79\">\n<h5>7<\/h5>\n<\/td>\n<td width=\"105\">\n<h5>Speed<\/h5>\n<\/td>\n<td width=\"255\">\n<h5>Warm up 5mins<\/h5>\n<h5>6 x5min Run, 90sec Rest,<\/h5>\n<h5>Cool Down 5mins<\/h5>\n<h5>Work up to 89% MHR<\/h5>\n<\/td>\n<td width=\"275\">\n<h5>Warm up 5mins<\/h5>\n<h5>6 x5min Run, 90sec Rest,<\/h5>\n<h5>Cool Down 5mins<\/h5>\n<h5>Work up to 89% MHR<\/h5>\n<\/td>\n<td width=\"258\">\n<h5>Warm up 5mins<\/h5>\n<h5>20mins Steady Paced Slow Run 60-70% MHR<\/h5>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"79\">\n<h5>8<\/h5>\n<\/td>\n<td width=\"105\">\n<h5>Hills<\/h5>\n<h5>Easy Week<\/h5>\n<\/td>\n<td width=\"255\">\n<h5>Warm up 5mins<\/h5>\n<h5>4 x Hill repeats<\/h5>\n<h5>approx 3mins up<\/h5>\n<h5>90sec Rest<\/h5>\n<h5>Cool Down 5mins Work<\/h5>\n<h5>up to 89% MHR<\/h5>\n<\/td>\n<td width=\"275\">\n<h5>Warm up 5mins<\/h5>\n<h5>4 x Hill repeats<\/h5>\n<h5>approx 3mins up<\/h5>\n<h5>90sec Rest<\/h5>\n<h5>Cool Down 5mins Work<\/h5>\n<h5>up to 89% MHR<\/h5>\n<\/td>\n<td width=\"258\">\n<h5>Warm up 5mins<\/h5>\n<h5>20mins Steady Paced Slow Run 60-70% MHR<\/h5>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"79\">\n<h5>9<\/h5>\n<\/td>\n<td width=\"105\">\n<h5>Speed<\/h5>\n<\/td>\n<td width=\"255\">\n<h5>Warm up 5mins<\/h5>\n<h5>5 x6min Run, 90sec Rest,<\/h5>\n<h5>Cool Down 5mins<\/h5>\n<h5>Work up to 89% MHR<\/h5>\n<\/td>\n<td width=\"275\">\n<h5>Warm up 5mins<\/h5>\n<h5>5 x6min Run, 90sec Rest,<\/h5>\n<h5>Cool Down 5mins<\/h5>\n<h5>Work up to 89% MHR<\/h5>\n<\/td>\n<td width=\"258\">\n<h5>Warm up 5mins<\/h5>\n<h5>25mins Steady Paced Slow Run 60-70% MHR<\/h5>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"79\">\n<h5>10<\/h5>\n<\/td>\n<td width=\"105\">\n<h5>Hills<\/h5>\n<\/td>\n<td width=\"255\">\n<h5>Warm up 5mins<\/h5>\n<h5>6 x Hill repeats<\/h5>\n<h5>approx 3mins up<\/h5>\n<h5>90sec Rest<\/h5>\n<h5>Cool Down 5mins Work<\/h5>\n<h5>up to 89% MHR<\/h5>\n<\/td>\n<td width=\"275\">\n<h5>Warm up 5mins<\/h5>\n<h5>6 x Hill repeats<\/h5>\n<h5>approx 3mins up<\/h5>\n<h5>90sec Rest<\/h5>\n<h5>Cool Down 5mins Work<\/h5>\n<h5>up to 89% MHR<\/h5>\n<\/td>\n<td width=\"258\">\n<h5>Warm up 5mins<\/h5>\n<h5>25mins Steady Paced Slow Run 60-70% MHR<\/h5>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"79\">\n<h5>11<\/h5>\n<\/td>\n<td width=\"105\">\n<h5>Speed<\/h5>\n<\/td>\n<td width=\"255\">\n<h5>Warm up 5mins<\/h5>\n<h5>4 x7min Run, 90sec Rest,<\/h5>\n<h5>Cool Down 5mins<\/h5>\n<h5>Work up to 89% MHR<\/h5>\n<\/td>\n<td width=\"275\">\n<h5>Warm up 5mins<\/h5>\n<h5>4 x7min Run, 90sec Rest,<\/h5>\n<h5>Cool Down 5mins<\/h5>\n<h5>Work up to 89% MHR<\/h5>\n<\/td>\n<td width=\"258\">\n<h5>Warm up 5mins<\/h5>\n<h5>30mins Steady Paced Slow Run 60-70% MHR<\/h5>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"79\">\n<h5>12<\/h5>\n<\/td>\n<td width=\"105\">\n<h5>Hills<\/h5>\n<\/td>\n<td width=\"255\">\n<h5>Warm up 5mins<\/h5>\n<h5>6 x Hill repeats<\/h5>\n<h5>approx 3mins up<\/h5>\n<h5>90sec Rest<\/h5>\n<h5>Cool Down 5mins Work<\/h5>\n<h5>up to 89% MHR<\/h5>\n<\/td>\n<td width=\"275\">\n<h5>Warm up 5mins<\/h5>\n<h5>30mins Steady Paced Slow Run 60-70% MHR<\/h5>\n<\/td>\n<td width=\"258\">\n<h5>Race Day<\/h5>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-10580 size-thumbnail\" src=\"https:\/\/www.fitpro.com\/blog\/wp-content\/uploads\/2021\/11\/Matt-Gleed-headshot2-150x150.jpg\" alt=\"Matt Gleed Headshot\" width=\"150\" height=\"150\" \/><\/p>\n<p><span lang=\"EN-US\"><strong>Matt Gleed<\/strong> is a fitness professional representing several leading brands in the commercial\u00a0<\/span><span lang=\"EN-US\">fitness industry. With 20 years\u2019 experience working directly with clients and 10 of those years\u00a0<\/span><span lang=\"EN-US\">teaching Personal Trainers, he has established himself as an experienced fitness professional who\u00a0<\/span><span lang=\"EN-US\">regularly contributes expert comment to newspapers, magazines and writes monthly columns in\u00a0<\/span><span lang=\"EN-US\">industry publications, with occasional national TV appearances. Winner of the UK Fitness Awards,\u00a0<\/span><span lang=\"EN-US\">Fitness Contributor of the Year in 2019.<\/span><\/p>\n<p><span lang=\"EN-US\">Matt&#8217;s work in professional sports has led him to work within 4 Premier League Football Clubs, International athletes, Professional Triathletes, Tennis Players and a Formula One Motor Racing team.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><strong>How about signing up for our bi-weekly newsletter to see more of this kind of thing?<\/strong> Sign up here:\u00a0<a href=\"https:\/\/fitprouk.lpages.co\/newsletter-sign-up\/\" target=\"_blank\" rel=\"noopener\">https:\/\/fitprouk.lpages.co\/newsletter-sign-up\/<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Welcome to the Coach Corner! We wanted to offer some expert advice to inspire, support&#8230;<\/p>\n","protected":false},"author":1,"featured_media":8604,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[69,2980,40,35],"tags":[2910,518,1556,25,204,2911,1628,741,89,28,2912,2913,2914],"class_list":{"0":"post-8602","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-cardio-strength","8":"category-exercise-video-library","9":"category-news-features","10":"category-personal-training","11":"tag-exercises-for-runners","12":"tag-fitness","13":"tag-fitness-education","14":"tag-fitpro","15":"tag-fitpro-blog","16":"tag-how-to-run","17":"tag-matt-gleed","18":"tag-personal-trainer","19":"tag-personal-training","20":"tag-running","21":"tag-running-intensity","22":"tag-running-programming","23":"tag-running-sessions"},"acf":[],"_links":{"self":[{"href":"https:\/\/www.fitpro.com\/blog\/wp-json\/wp\/v2\/posts\/8602"}],"collection":[{"href":"https:\/\/www.fitpro.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.fitpro.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.fitpro.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.fitpro.com\/blog\/wp-json\/wp\/v2\/comments?post=8602"}],"version-history":[{"count":1,"href":"https:\/\/www.fitpro.com\/blog\/wp-json\/wp\/v2\/posts\/8602\/revisions"}],"predecessor-version":[{"id":8976,"href":"https:\/\/www.fitpro.com\/blog\/wp-json\/wp\/v2\/posts\/8602\/revisions\/8976"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.fitpro.com\/blog\/wp-json\/wp\/v2\/media\/8604"}],"wp:attachment":[{"href":"https:\/\/www.fitpro.com\/blog\/wp-json\/wp\/v2\/media?parent=8602"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.fitpro.com\/blog\/wp-json\/wp\/v2\/categories?post=8602"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.fitpro.com\/blog\/wp-json\/wp\/v2\/tags?post=8602"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}