Your Free Week of Run Stark Coaching
Work through the sessions below at your own pace. Read Liam's notes before each session to get the most out of your training.
📬 Please check your spam or junk folder and add Run Stark as a safe sender so you don't miss any important updates.
Easy Run + Strength Foundation
A comfortable easy run to establish your aerobic baseline, followed by a foundational strength session targeting the key muscle groups for runners.
Liam's notes
Keep the run conversational — you should be able to hold a full conversation throughout. The strength work is about form, not load. Focus on the movement patterns.
Interval Session
Short, sharp efforts designed to develop your speed and running economy. Work hard on the efforts, recover fully between reps.
Liam's notes
Run the efforts at a pace that feels hard but controlled — not a full sprint. Think 85–90% effort. The recovery is as important as the rep itself.
Recovery Run
An easy, low-intensity run to promote recovery and keep your legs moving without adding stress.
Liam's notes
This run should feel almost too easy. If you are checking your pace and feeling guilty about how slow you are going, you are doing it right.
Strength and Mobility
A dedicated strength and mobility session with no running. Focus on building resilience in the hips, glutes, and core.
Liam's notes
Take your time with each exercise. Quality over quantity. Mobility work at the end is not optional — it is where a lot of the benefit lives.
Tempo Run
A sustained effort at comfortably hard pace — the bread and butter of distance running. This develops your lactate threshold and race-specific fitness.
Liam's notes
Tempo pace should feel comfortably hard — roughly a 7/10 effort. You can speak a few words but not hold a full conversation. Aim to finish feeling like you had a little more in the tank.
Long Run
Your weekly long run builds aerobic endurance and mental durability. Keep the pace easy throughout.
Liam's notes
Easy effort throughout — this is about time on feet, not pace. Eat and drink as you would in a race. This run is your most important session of the week.
Rest and Review
A full rest day. Use today to reflect on the week — what felt good, what was challenging, and what you want to discuss with Liam.
Liam's notes
Adaptation happens during rest, not during training. Take today seriously. Write down your reflections and bring them to your discovery call.
Next Steps
Completed the week? Book a call with Liam to discuss your experience, or go straight to the coaching page to get started.