Mark Day - Running Coach

Mark Day

Running Coach in Cheltenham, Gloucestershire, United Kingdom

Fitness without structure produces inconsistent results. Structure without purpose produces stale athletes.

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About Mark

I am Mark Day. I have spent over 30 years learning what it takes to perform at my best and helping others do the same. My coaching comes from three decades of real-world experience, national-level competition, and 23 years of military service as a Physical Training Instructor. I know how to build a strong engine because I have done it for myself and for hundreds of other athletes. Whether you are a runner looking for a new personal best or a Hyrox athlete trying to improve your run times, I provide the structure and support you need to get there. Why Work With Me Former National Endurance Athlete. I understand the work it takes to reach a high level. 23 years of military service. As a Physical Training Instructor, I learned how to create disciplined and effective programs. Hyrox Performance. I am a 6x Podium finisher, British Age Group Record Holder, and 2026 EMEA Championship Bronze Medalist. Total Athlete Focus. I am a Strength and Conditioning Coach, a Precision Nutrition Coach, and a Nike Certified Run Coach. What You Will Get The VDOT Method Every run in your plan has a reason. We use specific paces based on your current fitness level. This means no guessing and no wasted energy. Hybrid Training I specialise in mixing running with strength work. You will learn how to build a fast engine without losing the power you need for functional fitness. Real Support A plan only works if it fits your life. I check your data and listen to your feedback so we can adjust the schedule when things change. We train the person you are today to get you where you want to be tomorrow. Qualifications and Achievements - V.O2 Certified Coach - Hyrox Performance Coach - Strength and Conditioning Coach - Precision Nutrition Coach - PT Level 3 - British Weightlifting Level 1 - British Weightlifting Kettlebell Master - Ski Tour Leader - Mountain Leader Coaching is about making things clear. If you are ready to stop guessing and start training with a purpose, I would love to help you. Schedule your consultation today, and let's start building your foundation.

Coaching Products

Description

During this call, we will: -Review your running history and current fitness trajectory. -Break down your current training habits to see what is working and what isn't. -Answer any specific questions you have about running, strength, or HYROX. -Discuss how to structure your training going forward to reach your goals. There is no obligation. This is simply a chance for us to talk about your running and see if my coaching style is the right fit for your journey. Book your call today to get an expert second opinion on your training.

Free - 30 minute call

Get Free Consultation

Description

THE SYSTEM & METHOD This program is not about mindless miles; it is a clinical 8-week block designed to improve your performance in the 5km and 10km distances. The training utilizing specific gear changes and VDOT-based intensities to raise your aerobic ceiling and make race-specific paces feel controlled. Blueprint 5/10 is structured in distinct phases of speed priming, specific density, and peak intensity to ensure progressive adaptation. WHO THIS IS FOR This program is designed for the established runner looking to bridge the gap between "slow and long" and "short and fast." It is specifically for those with a solid aerobic base who are targeting performance goals such as a sub-20/25/30 5km or sub-40/50/60 10km. If you have plateaued in your race times and need a rigid, science-based structure to force your next breakthrough, this is your blueprint. THE SPECIFIC OBJECTIVES NEUROMUSCULAR POWER The inclusion of weekly strides and 400m repetitions (Day 1 & Day 3) is a systematic way to improve running economy. By training the brain-to-muscle pathway to be more efficient, we make your goal race pace feel physically easier. SPECIFIC DENSITY The program shifts the internal intensity of the Day 7 long effort over the eight weeks. It doesn't just add mindless volume; it systematically extends the time you spend under high metabolic tension in the Threshold and Interval zones. AEROBIC SUPPORT The progression of the Day 1 quality run ensures you finalize your aerobic development, building the robust engine needed to support the specific lactate clearance training performed later in the week.

Communication

unlimited emails, 2 text-messages per day, 1 call per month

$50.00 - 8 week plan

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Description

A performance-focused programme with a run focus for HYROX athletes who want to perform better. This programme is built around a simple principle: Your aerobic capacity drives the result. The stations decide the margin. Over 12 weeks, you will develop the ability to hold pace, recover between efforts, and stay controlled under fatigue. The structure combines long aerobic runs, threshold sessions, and race-pace work with HYROX-specific conditioning and strength training. Running is the priority. Strength and HYROX sessions are fully supported, but do not compete with your run focus. Each week is structured to give you: - HYROX MAX (High Intensity) to build power and output - HYROX HEAVY (Heavy technical HYROX-focused work) to develop load tolerance and race-specific strength - Strength training to improve durability and posture under fatigue - Controlled threshold work to improve pacing and efficiency - Long runs to build your engine and resilience Sessions are written to reflect the actual demands of HYROX. You will learn how to change gears, settle quickly into pace, and maintain form when tired. The programme is delivered through Final Surge, allowing you to track your sessions, monitor progress, and follow a clear plan week to week. This programme is suited to athletes who have already competed and train consistently but now want to improve performance through better structure, not just increased volume. If you follow it properly, you will not just get fitter. You will become more efficient, more controlled, and more prepared for race day.

Minimum Requirements

6 Day Week Program: -1 x Trail Run -1 x Easy Run -2 x Quality Runs Per Week. (1 x Treadmill) -1 HYROX MAX - High Intensity HYROX-focused work. -1 HYROX HEAVY - Heavy technical HYROX-focused work. -2 x Strength Training Sessions. -1x Rest Day.

Communication

unlimited emails, 3 text-messages per day, 1 call per month

$80.00 - 12 week plan

Purchase

Description

This programme is built around a simple principle: fitness without structure produces inconsistent results. Structure without purpose produces stale athletes. Over 12 weeks, you will develop the ability to hold pace, build confidence over the distance, and run with more control. The structure combines easy aerobic running, threshold sessions, and pacing work with running-specific strength training. Running is the priority. Every session exists to make you a better, more efficient runner. Each week is structured to give you: - Easy runs to build your aerobic base and protect recovery - Quality sessions to develop fitness and pace awareness - Strength training to improve durability and running efficiency - Pacing sessions to sharpen your control over effort and speed - Long runs to build your engine and comfort at a distance Sessions are written to reflect the actual demands of 5K racing. You will learn how to pace properly, hold effort under fatigue, and finish stronger than you started. The programme is delivered through the VDOT App, allowing you to track your sessions, monitor progress, and follow a clear plan week to week. This programme is suited to runners who can already complete the distance and want to improve through better structure, not just more running. If you follow it properly, you will not just get fitter. You will become more controlled, more confident, and better prepared to run your best 5K.

Minimum Requirements

Be able to commit to at least 5 days of training per week.

Communication

unlimited emails, 2 text-messages per day, 1 call per month

$45.00 - 12 week plan

Purchase

Description

This is not a generic plan pulled from a template. It is bespoke monthly coaching built around you, your goals, your training history, and your schedule. Every session has a purpose. Nothing is filler. A bespoke programme written around your goals, your history, and your schedule. Built from scratch every month. Running, strength, recovery, and nutrition are brought together in one structured plan. Nothing siloed, nothing left to chance. Delivered through V.O2 with full session detail, clear progression, and week-to-week structure you can actually follow. Your programme is reviewed and updated monthly. The coaching adapts as you do. Every session has a purpose. Easy runs protect recovery. Quality sessions build fitness. Strength training keeps you durable and efficient. One coach. One plan. Built for you. This is for runners and athletes who are serious about improving and want a programme built around them, not around a generic athlete who does not exist. If you are ready to train with purpose, this is where it starts.

Minimum Requirements

Be prepared to train with purpose. This is where it starts

Communication

unlimited emails, 3 text-messages per day, 1 call per month

$120.00 / month

Charged after 5-day trial

Purchase

How it works

01.

Choose how you want to work together

Book a consultation, choose a training plan, or start private coaching.

02.

Connect with your coach

Share your goals, experience and upcoming races.

03.

Start training

Get your plan, stay connected and track your progress in VDOT.

Training with Mark

Athlete requirement

This coaching is for runners and Hyrox athletes who want to take the guesswork out of their training. You must be willing to log your sessions and follow prescribed paces. Whether you are a beginner or an experienced racer, you just need to be ready to show up and do the work.

Distances coached

General Fitness, 800m, Mile/1500m, 2mi/3km, 5km, Ultra Marathon , Marathon, Half Marathon, 15km, 10km

Languages

English

Coaching options

In-person

Online/Remote coaching

Group coaching

Training camps

Specialties

Competitive Runners, Certified Strength and Conditioning, Nutritionist

AI Summary Based on information provided in Mark's profile.

Mark Day combines three decades of national-level endurance experience and 23 years as a military Physical Training Instructor to deliver VDOT-based, hybrid running and strength programs. A 6x Hyrox podium finisher and 2026 EMEA bronze medalist with S&C and Precision Nutrition credentials, he offers training plans and private coaching. Explore his profile to learn more.

Frequently asked questions

This coach supports runners focused on General Fitness, 800m, Mile/1500m, 2mi/3km, 5km, Ultra Marathon, Marathon, Half Marathon, 15km, and 10km with coaching specialities that include Competitive Runners, Certified Strength and Conditioning, and Nutritionist.

Yes. Mark Day is currently accepting new coaching clients, and you can reach out directly from this profile page.

Yes. Mark Day coaches Competitive Runners specifically for General Fitness, 800m, Mile/1500m, 2mi/3km, 5km, Ultra Marathon, Marathon, Half Marathon, 15km, and 10km, tailoring the plan to experience level and race distance together.

This coach currently offers Consultations, Training Plans, and Private Coaching. Product availability can change as the coach updates their marketplace offerings.

This coaching is for runners and Hyrox athletes who want to take the guesswork out of their training. You must be willing to log your sessions and follow prescribed paces. Whether you are a beginner or an experienced racer, you just need to be ready to show up and do the work.

Coaching is available through In-person, Online/Remote coaching, Group coaching, and Training camps. Review product details to choose the format that best matches your goals.