Welcome to the Coaching section

“The best pace is a suicide pace and today looks like a good day to die” — Steve Prefontaine, American middle and long-distance runner who competed in the 1972 Olympics.

Hi, I’m Matt Gilbert the LFR Coach and with my Assistant, Annis Turner,  we hope to educate and provide relevant resources to help you train and improve your running.

You will find information about types of training and commonly used terminology along with information on how to improve performance, preparation for races among other useful information.

Related Articles

Pre Run Dynamic Stretching

Post Run Static Stretching

Preparing for success

Common Running Terms

Hill Training

Speed Work

Improvers Sessions – Thursday Nights



800M reps

Training Plans

Training Plans
Cross Country
5km to 10km

Coached Sessions

Register for a Coached Session

5km Race Strategy Notes

5 Km Coaching

Nutrition for Long Distance Runners

Food intake for distance runnersCross Country