Your Custom Running Plan by Richard Laidlow

ANG Running Sancture Sportifs


Note: CUSTOM PLANS are also available for TRIATHLON and CYCLING


Step By Step Guide To Our Training Plans


STEP 1 – The Runner Profile

After signing up, you’ll receive an  Athlete Profile via email. This Profile will gather complete information on you, your training and racing history as well as your goals. It will also provide a brief lifestyle audit (your working times, training times, equipment, training facilities, family commitments, etc.).

STEP 2 – Evaluation and Follow up

Armed with your information from the questionnaire, I’ll do a complete evaluation of your previous training and racing. I’ll determine your strengths and weaknesses as an athlete. I’ll evaluate your goals and determine how to best advance you towards them. If necessary, I’ll follow-up to gather more details or get clarification.

STEP 3 – Design of your New Run Training Plan

Lastly, I’ll design and build a fully customized run training program, just for you. Your program will gradually but progressively guide you towards your race(s). You’ll train optimally and avoid the pitfalls that come with following a generic program. You’ll become a better Runner.

STEP 4 – Your New Training Plan Arrives

Once the design step is completed (usually taking 1-2 weeks), your new custom Run training plan will be available to you though a superb web based software program. Giving you the ability to upload data from your heart rate monitor, GPS, and Power meters (compatible with over 80 different devices). Allowing you to accurately record, monitor and analyse training and racing data as well as an online training diary allowing you to record all of your training fully.

We Offer Four Choices of Custom Training Plans:

– 5 km

– 10 km

– Half Marathon

– Marathon

If these do not suit your needs, please contact us directly.

Each Run Training Plan provides:

Quality Running Training Plans designed specifically for each distance.
Your  Coach provides you with full instructions to ease you into your training, detailed descriptions of workouts for each day of your program and Periodization to ensure you are 100% ready on race day.

Individual Run Training Plan and Sessions.
Your  Coach designs these specifically for you and your goals, across all disciplines to reflect your personal needs. Leading into your specific key event(s).

Superb Web Based Software.
Providing fully interactive run training and nutritional support. Giving you the ability to upload data from your Heart Rate, GPS, and Power meters ( compatible with over 80 different devices). Allowing you to accurately record, monitor and analyse training and racing data and feed this automatically to your  Coach.

Online Training Diary.
Allowing you to record all of your  Training simply and fully and provide your coach with essential feedback and information on how you feel.

Strength and Core Stability Training Sessions.
This feature includes video footage and photography on how to perform strength and core conditioning exercises correctly  to help compliment Run training.

Nutrition Diary allowing you to record your daily nutrition.
This feature allows both you and your coach to monitor your eating habits (both good and bad!)

Online Forum for advice and communication with other clients.
A useful additional feature which can help you with advise and guidance from a triathlon training community.