Personal Coaching
I started running in 2001 and so have 17 years' experience of fell and ultra running,
successfully completing over ten 24 hour Rounds holding the record for the Ladies
Lakeland 24 hour round with 64 Peaks in 23.15 hours from 2011 to 2020. I also held the Ladies
records for all three
In 2021 I attempted the Ladies lake District record as it had been broken in 2020 by Carol Morgan. I attempted in May initially but aborted on Leg 4. I trained hard over the summer and had a successful attempt in August 2021 completing the 65 Peaks in a time of 23.45 hours.
In racing I prefer long mountainous fell races such as 10 Peaks Extreme winning outright and current course record holder, the Ultra Tour Mont Blanc (11th & 16th) , E’Chappee Belle (2nd), Grand Raid Pyrenees (1st twice), Grand Raid Re-Union (4th) and Ultra Tour Monta Rosa (1st). I have turned my attentions to the Tor des Geants and completed the 330km, 28,000m race in 2019 coming joint 10th in a time of 106 hours. I returned in 2021 and had a cracking run, taking 6 hours off my time and coming 3rd woman. I then did the Tor des Glaciers in 2022 and was 3rd.
I was a beef farmer until 2022 and hold a BA in Business Studies. I really do understand what it’s like trying to balance a demanding unpredictable job, training and racing while determined to enjoy life especially after my cancer diagnosis in 2006. I can help you train specifically for all levels of Ultras from 26 miles to 100 miles and the 24 hour rounds. I can develop your racing strategy, improve your racing fueling and increasing your mental strength. As a certified Coach in Running Fitness (CiRF) with the Fell Running Association I also run coaching sessions with Girls on Hills in Scotland https://www.girlsonhills.com/ and Due North https://duenorthevents.com/
I am also available for coaching a group of runners - maximum 15 to the same goal / race. I did this for the first time from October 2020 to July 2021 and it was a very successful partnership. I am confident now that I can apply what I learnt to further groups / clubs wanting a bespoke plan and advice to bring everyone on to complete the event to their potential. Please contact me with details and I will provide a quote etc.
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Training Plans and Prices
Setup (£100)
Setup is required for all plans due to their bespoke nature and the complex process of the research that I will do into your previous training and race results. In the setup you fill in a questionnaire and we have the necessary conversations and correspondence to ensure the plan will meet your needs and suit your schedule and preferences. You only pay setup once, unless you take a break of 6+ months from the coaching in which case a new setup may be required.
Bronze: Basic Training Plan (£65 per calendar month)
This is the most basic option and ideal if you have one A race and prefer to be self-sufficient with minimal support. With this option I deliver for you a completely bespoke 8 week Training plan (without strength training). Throughout the plan you have weekly e-mail support about your progression, races entered and any setbacks. I will change the plan to reflect this.
Silver: Flexible Training Plan & "A" Race analysis, schedules and maps (£100 calendar month)
With this option I deliver completely bespoke Training plans to you in blocks of 8 weeks. We will exchange weekly emails to review your progress and plan / change the next phase. I will research your A races in depth and provide you with bespoke analysis, pacing schedule and race strategy. This would be suitable if you are happy to be reasonably self-sufficient but would like regular guidance, questions answered and the benefits of a more flexible plan.
Gold: Flexible Unlimited Training and Plyometric Plans (£150 month)
With this option I deliver a completely bespoke Training and Plyometric (strength training) plans to you, typically in blocks of 8 weeks. We will exchange weekly emails to review your progress and plan the next phase. I will research and deliver, for all your races, race analysis, schedules and racing strategies that are bespoke to you. I will also provide advice and guidance on all aspects of Ultra racing / rounds such as nutrition, pacing, injuries and support.
Girls on Hills Bespoke plans
Keri had the idea of setting up a one off bespoke coaching plan option from their website which works really well if you have one goal in mind and about 12/16 weeks in which to train for it. You complete a questionnaire and I produce you the plans from the start date to the race date in one package. I have had feedback that this is an ideal, affordable (the cost is £160) way of a client getting the plans that fit around their life while giving them the guidance and advice that they need to complete the race / event goal. This is the link https://www.girlsonhills.com/coaching
Christmas and Birthday Vouchers / One to One Coaching days
I offer personalised gift vouchers for bespoke Coaching days, or a 16 week Training plan, for birthdays and Christmas presents which makes a unique and thoughtful gift. A one day coaching on a one to one / group basis is £200 plus travel expenses
Details and Contact
Please call me on 07548 283545 or email nicky@blackcows.co.uk to book any of the Training programmes listed below. If you have questions or would like a chat to help you decide if coaching is right for you and which plan to opt for then please contact me. If you would like something not listed above then please do not hesitate to contact me for an informal chat.
In all the below options I research your current level of fitness by asking you to complete a Questionnaire then I'll study your race results and current training schedule using Strava and your given information. I will then make up a plan tailored to your work/life commitments and deliver it in 8 week blocks. Throughout the coaching I can adapt the plan depending on your life demands / training commitments change. I will keep an ongoing Training Log of how you are progressing (unless you prefer I didn't) so that I can adapt the next plan to build on your current training. I will also research the race / round that you are doing and provide a race strategy for you.
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Coaching Stories
I believe in running lower mileage but quality mileage and in developing you a plan that fits in around your work, home and lifestyle. None of the successes below were on high training workload plans but all felt strong in their races and all were successful; with many being surprised with their result. I am gaining confidence and experience in my coaching belief and really enjoy helping and seeing people achieve their dreams. I have coached Roger, Chris, Tim, Fiona, Rebecca, Andy to successful Bob Grahams and specialise in coaching runners to Ultras whether it be 50 mile, 100 mile or longer than that. For all the A races listed below and the rounds I research the race and the pace of my client and compile schedules which help immensely as I have found through personal experience The list below isn't everything that my clients have successfully finished as that would be too long. I wanted to give you an idea of the range of different race and rounds that I can coach to. It doesn't have to be a super long Ultra that you're looking for coaching on - a first fell race is just as challenging and I will be happy to help.
2024 - Anna completed the Northern Spine while Jay successfully finished the Southern Spine Challenger, Laura progressed from the Half MdS to the full MdS and had a fantastic run in May, Ryan was successful in finishing the Cape Wrath race, Rebecca had better but not ideal weather for her BG and successfully completed in June, Nicola and Joanna had good runs at the Lakeland 100 both overcoming different issues along the way, Anna did the Swiss Crossing while I was doing the Eiger 250 and so we were able to swop stories about the weather and the terrain.
2022 - A full calendar of events with runners training and completing the Cape Wrath, Fellsman, Lakeland 100, Kullamannen, Half Marathon des Sables, Tor de Helvellyn, and the Cheviot Goat to name a few.
2021 - Life returned to normal with more events. Fiona completed her successful Bob Graham, Hayley did the Summer Spine Sprint, while Sally and Michelle completed the Spine Challenger South.
2020 - with lockdown and events being cancelled constantly I coached people successfully to maintain fitness and motivation. Before lockdown Dan completed the full Winter Spine race and during the summer Sally completed the Lakeland 100
2019 - Linda to the TDS, three ladies to Lakes in a Day finishes, Dan to Dragon's Back race.
2018 - James again coached to a 17th place in the Celtman Triathlon , Roger to a 23.45 hour Bob Graham, Alex from a Half Marathon runner to a successful finisher in the two day, 100km Race to the Stones , Tim Hayle (endorsement below) to a 23.23 hour Bob Graham, Chris to a sub 23 hour Bob Graham
2017 - James coached to a sub 20 hour Thames Path 100 , Anthony Prior to being a CCC Finisher, Emma Williams was a UTMB Finisher - CCC & UTMB , Elisabet Barnes 3rd and Rebecca Ferry 4th Ladies respectively at Everest Trail Race
Endorsements
Tim Hayle - Coaching Endorsement
Nicky’s coaching was the foundation for my successful Bob Graham attempt. Before working with Nicky I’d been a regular road runner between 5k and half marathon distance and only occasionally venturing into the fells. Her training plan for me was far more structured than anything I’d done before. It was stretching but achievable and I saw real progress. Along the way I got a marathon PB and ran the three peaks fell race for the first time which was a fantastic experience, largely thanks to Nicky’s tactics. Her knowledge of the Bob Graham route helped me prepare for recce’s, try out different routes and learn from my navigational mistakes. Her confidence in me built confidence in myself and whilst I only had glimmers of hope up until the final weeks, going into it I felt I had a real shot. Her final bits of advice turned out to be crucial when the wheels threatened to come off. The feeling at Moot Hall was amazing and I marvel at the idea that anyone could then go out and do the whole thing again.