ONE-TO-ONE COACHING in wellington
PersonaliSed. Built around you.
A training plan built for your body, your week and your race — and rebuilt as things change. I coach a small number of runners one-to-one, mostly here in Wellington.
Most training plans are written for a runner who doesn't exist — someone with no job, no kids, no niggles and a perfectly clear twenty weeks. Yours won't be.
I write your plan around the week you actually have. If Tuesday falls over because of work, we move the session rather than pretend it happened. If something starts to hurt, we change course early rather than training through it.
I'm a sport scientist as well as a running coach — a Bachelor of Physical Education from Otago, majoring in Exercise and Sport Science — so everything I write is grounded in physiology. But I don't just hand you the session — I tell you why it's there and what it's meant to do. Runners who understand the why train better, and they make better calls on the days I'm not watching.
COACHING BUILT ENTIRELY AROUND YOU
WHAT IT IS
WHAT'S INCLUDED
EVERYTHING YOU NEED TO PERFORM
A fully bespoke weekly plan — built for your goal race and rebuilt as you progress. Not a template with your name on it. Written from your history, your current fitness and what your week actually allows.
Plan delivered via Final Surge — workouts pushed directly to your device. Sessions appear on your watch. No PDFs, no AI, no spreadsheet to decode at six in the morning.
Direct 1:1 support — regular check-ins and a coach you can actually talk to. Message me when something doesn't feel right. You're not filing a support ticket.
Race strategy and pacing — go in with a plan for the day, not just the training. What to run through halfway, what to do when it starts to hurt, and when to commit.
Strength, mobility and recovery — train hard and stay injury-free. The work that keeps you running. For most runners the limiter isn't fitness, it's availability.
Access to the AW Workout Library — my trusted sessions, with pacing guidance. 93 coach-built sessions plus 18 of the famous ones, each with the paces to run them at.
With a conversation.
Before I write anything I want to know where you've come from, what you're aiming at, what your week really looks like, and what's gone wrong before. Injuries, work, a bad race you're still carrying — all of that matters more than your last 5km time.
That conversation is free and there's no obligation at the end of it. Sometimes we decide I'm not the right coach for what you want, and that's a perfectly good outcome.
If we do go ahead, I'll set you up on Final Surge and your first block of training will be there within the week.
How do we start?
Who this suits and who it doesn’t
This works well for runners who have something they want to work towards and want a plan built around it. You don't need to be fast. Floor came to me having run a few half marathons around 1:35 to 1:40 and one marathon in 3:24. Within a short space of time: sub-90 for the half, sub-38 for 10km, and 3:01 for the marathon.
It works less well if you want a plan you can ignore. The training is written around your week, but it only works if we're both honest about what actually happened in it.
I coach a small number of runners one-to-one so everyone gets proper attention, which means spots aren't always open. If I'm full I'll tell you straight rather than take you on and spread myself thin.
INVESTMENT
$60
per week
That covers everything above — the plan, the weekly adjustments, the check-ins, race strategy and the workout library.
No joining fee and no minimum term. If work or life gets in the way, tell me and we'll pause.
Questions you might be too polite to ask
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Almost certainly. I coach runners from first-5k to national level. The question isn't whether you're fast, it's whether there's something you want to work towards.
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No. Most of the runners I coach are here in Wellington, and there's something useful about being able to meet, watch you run and see you at races. But the plan is delivered through Final Surge and we can talk by phone or message, so distance isn't a barrier if the fit is right.
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Whatever you've honestly got. I've written good plans around five hours a week and around twelve. Consistency matters more than volume — tell me the truth about your week and I'll work with it.
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We change the plan. Fitness doesn't disappear in a week, and most niggles are a temporary interruption rather than a step backwards. The rule is everything pain-free — if it hurts, we adjust rather than push through.
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Tell me. Either we change the approach or we stop. I'd rather you said so at week six than spent months being politely unhappy.