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Online Running Coaching

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You are here: Home / Personal Running Plans

Finally, a training plan that is built around you: your goals, your strengths, your weaknesses and your lifestyle.

How often do you look at training plans and get overwhelmed by all of the options? How can you tell a plan that’s going to be worthwhile vs one that isn’t?

Are you putting in the work, but not seeing the results you would expect?

It can be disheartening to put in all that work and find at the end that you haven’t improved as much as you had hoped. Generic training plans can be a great starting point, but they are assuming a lot of things, because they have to. But what if those assumptions means you are missing out on working on the things that will have the most impact?

Make sure every session you do is getting you one step closer to your goal.


Optimise your training with a plan that is completely personal to you.

What could you achieve if you had an entire plan created for you? If everything was planned for you so that you knew when to take things easy, when to push in workouts and when to rest?

How far could you go if your personal likes and dislikes were taken into account with your training, so you weren’t avoiding sessions?

How much easier would it be to achieve if your plan took into your lifestyle: the time you have available, the days you like to train, maintaining the cross-training you like to do and making sure you still get to do the fun stuff in your week like parkrun?


Everything you need to get started, create consistency and achieve your goals.

  • An initial consultation to establish your goals, current level of fitness, running history, previous injuries, schedule and lifestyle.
  • You will receive a complete training plan, to take all the guess work out of your running
  • You can access your training plan through a Premium Final Surge online training account which allows you to view your workouts in a calendar, have them sent to you via email, sync your workouts to your running watch (if you have one) and message your coach at any time.
  • Full workouts and paces (so there is no more guess work) and guided warm ups
  • Personalised supplemental training depending on your needs (this might be focused on core, glutes, knee stability or hip strength as examples depending on your needs)
  • Unlimited plan modifications should your circumstance change
  • Unlimited access to your coach via email for any questions you have about your plan
  • Guidance about fuelling for your goal race, so you know exactly what you need to perform at your best.

A plan created especially for you, gets you amazing results.

View this post on Instagram

#indecemberiremember a time I stepped out of my comfort zone. ⁣ ⁣ 15th April 2018 Australian Running Festival, Canberra. The goal was to run my fastest half marathon. ⁣ ⁣ My half marathon pb was 1:49:56 set back in 2013. I knew I had it in my to run faster but I had fallen in love with trail running, so road running was out on the back burner. ⁣ ⁣ In 2018 I set a goal to run a sub 1h45 half. That’s a 5 min pace. ⁣ ⁣ Well on this day I achieved and smashed that goal running Canberra in a time of 1:43:24⁣ ⁣ All my training paid off. A bit thanks to the team at @opmove that made it possible

A post shared by Matilda Iglesias (@matilda_i) on Dec 1, 2018 at 2:43pm PST


View this post on Instagram

What a glorious day for a half marathon PB! #operationmove #runmelbourne2018 #smashedit

A post shared by Jen Martin (@scidocmartin) on Jul 28, 2018 at 5:15pm PDT


I’m not a fast runner, is a personal training plan for me?

I know that imposter complex can hit you pretty hard and you might think that personalised programming is just for ‘fast’ or ‘advanced’ runners.

But a personal program is for anyone who wants to make sure they are getting as much out of their running as they are putting in.

It is for everyone. I’m just as likely to write walk/run programs as I am more advanced programs. In fact, one of the reasons that Learn to Run exists is I believe that new runners especially, need the most personal attention and individualised approach.

No matter what the event, or the distance, there is a plan for you!

Whether you want to work on your parkrun PB, or pass that work fitness test that’s coming up, or train for a 5km, 10km, half marathon, marathon or ultra then we can put together a plan to get you there.


  • Customised Training Plans
    $180.91 – $226.36
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On YouTube

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The work, parenting, university juggle from two people who used to run a lot
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On instagram

opmove

Zoey | Running Coach 🏃‍♀️ and Podcast 🎙
I help people start running, transform through running and love running for life.
Join the free intro course👇

Operation Move
I didn’t do my run yesterday because I had an An I didn’t do my run yesterday because I had an Anatomy exam and I figured my brain could use all the sleep it could get. I’m not sure if it helped! 

The thirds progression run is my favourite. This was 15km but I’ve done a lot of different distances where it’s first third comfortable, middle third steady state, final third tempo. 

I think you always have a little bit of resistance to runs you’ve pushed back even when they are your favourite. But once I was out there today I was reminded of all the things you love about it when you get out of your own way.
One thing I’ve noticed over the years is that wh One thing I’ve noticed over the years is that when I’m struggling in the mental health stakes you won’t see my face. It’s not purposeful, I just lose the ability to look myself in the eye. 

I think we are all in it at the moment, one way or another. So taking my wins. I did run 94.9km this week. I was the soft place for my kids to fall this week when they were struggling with pets dying and staring down the barrel of a neurodiverse diagnosis. And I just showed up. For them. For me. Did my best. And allowed peoples kindness. Was grateful for friends holding my hand in the lab at uni, was grateful for my brother who always listens and sees me, was grateful for people at the gym who let me know it was okay to be sad, grateful at parkrun for people who told me they paced off me. Grateful for all the people who gave me space for imperfection. 

Give yourself space. And compassion. You don’t have to earn it.
There is no secret, keep going. Photo thanks to There is no secret, keep going. 

Photo thanks to run club today where we got very lucky with the rain holding off until we made it to the car. Sometimes it’s worth taking a gamble on the weather, or yourself
Happy Mothers Day weekend (yes it’s a whole week Happy Mothers Day weekend (yes it’s a whole weekend). Here’s to all the women who smoothed our path and allowed us to stand on their shoulders even when we couldn’t see it.
I’m going to need a lot more coffee after that 😜

Marathon training starting to get a bit real. Some sprints at the gym this morning and I compromised on the long run distance by reducing it by 3km thanks to the gym running for 19km. Which might not seem like much but I was glad to be done at 19!
“I do not know what I may appear to the world, b “I do not know what I may appear to the world, but to myself I seem to have been only like a boy playing on the seashore, and diverting myself in now and then finding a smoother pebble or a prettier shell than ordinary, whilst the great ocean of truth lay all undiscovered before me.” - Isaac Newton

I came across this quote this week and it reminded me that what we don’t know is where the magic is
All business in front with a party out the back. J All business in front with a party out the back. Just kidding. We consider both running and chatting and fun all as equal partners in run club! 

It’s like that Study they did in rugby where they found all of their fancy recovery methodologies paled in comparison to people just hanging out with each other after the game. 

People need people. We are all about improving over time but the actual sessions we do are secondary to the people part. As long as we are moving it kind of doesn’t matter. Community will always trump precision.
Ain’t no party like a half marathon party 💜 Ain’t no party like a half marathon party 💜

Annual tradition of 21km for Anzac Day, with our minute of silence at sunrise. 

Always such a treat to have such good company 💕
parkrun number 41 in the bag! One of those days wh parkrun number 41 in the bag! One of those days where you just really appreciate being part of the running and CrossFit community here. I’m not a gregarious person by any stretch but I’ve been able to find my place and that’s pretty awesome
“A genius is the one most like himself.” - The “A genius is the one most like himself.” - Thelonious Monk
Another addition to the pandemic PB files! I recko Another addition to the pandemic PB files! I reckon the 8 turns and running off a heavy bench press set is probably worth a few seconds too 😉
Now keenly aware of when my leg backswing doesn’ Now keenly aware of when my leg backswing doesn’t break 90 degrees. Thanks human growth and development lectures.

Anyway, made a commitment to myself after the last race (and after Melbourne holiday) that I would get my arse into gear on all the little things that are actually very big things. 

You can always do the work, but it doesn’t really have any quality or purpose unless you are eating, sleeping and recovering properly. But for most of us it’s just easier to do more work and pretend it’s better. 

One of the pitfalls of having done something for a long time is you can always do it, even when your habits have been a bit shit. 

But nothing changes, unless you change it 💜
Great to be back at parkrun this week! 5km tempo f Great to be back at parkrun this week! 5km tempo for me and then the biggest coffee I could find 😜
Look, it’s tough to maintain a progression run u Look, it’s tough to maintain a progression run up two decent sized hills, but all it takes is a bit of Strava motivation and a deep sense of avoidance of the human anatomy quiz that is due.
No matter what ails you, a 2 hour long run will pr No matter what ails you, a 2 hour long run will probably fix it. 

Finishing our Melbourne trip with the holy grail of shopping: Patagonia, Lululemon and Morris & Sons (Yarn Shop).

There is no such thing as yarn problems, only storage problems.
Kiddo this morning: Why do you like running so muc Kiddo this morning: Why do you like running so much? You should like spending time with me more than running. 

Other mum’s know. Sometimes the best way to love your kids is to show them that when they are parents they deserve to do things that are just for them.
My overwhelming thought on running in Melbourne: y My overwhelming thought on running in Melbourne: you spoiled bastards 🤣 Such a great running city 💜
There are a million ways to find wins and successe There are a million ways to find wins and successes in a habit or in a process and only one way to succeed at a goal. And even if you do, then it’s gone and you don’t have it anymore. 

You can have a goal, but step one is the person who shows up.
Getting in a run club session on a Tuesday before Getting in a run club session on a Tuesday before I head down to Melbourne for a week. How good is not daylight saving?

Always my favourite hour of the week! 💜
The greatest thing about races is they show you th The greatest thing about races is they show you the gap between where you are and where you’d like to be. Running is very measurable. So I got the most out of myself on the weekend but I also got the benefit of knowing what I need to work towards. The nitty gritty is by the end of the year I’d like to find a couple of minutes on my 5k. And there’s like an easy way to do that and a hard way. But I’ll probably need to do both things. 

That’s the gift of racing, it always gives you the next thing.
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