http://www.performancephysique.co.uk/

Performance Physique, Blossomfield Road, Solihull (2025)

09/09/2025

From AI… to a real coach.
 Charlie came to me after starting with an AI-generated marathon plan. It looked good on paper, but lacked the human side to help build that confidence and gain the real feedback she so needed.

The truth is that AI running apps have been great for me. I see more and more people getting an entry to running coaching and then needing something a bit more for it to work.

Those adjustments for life, feedback on training, and the confidence of knowing “this is right for me.”

We introduced some technique work, some smarter pacing, targeted fuelling, and injury-proof training.

The result? Charlie crossed the line at the London Marathon feeling strong, confident, and in control — not broken.

Most importantly enjoyed it and knowing SHE WILL BE BACK!!!

One of the best people I’ve ever worked with and she even went on to raise over £10,000 for charity!

👉 If you’re training for your marathon, don’t gamble with generic plans. DM me “MARATHON” and I’ll show you how to build a plan that works for you.

14/08/2025

Know Your Training Paces – The Key to Smarter Running! 🏃🏾‍♂️

Not all runs are created equal — each pace has its purpose, and knowing yours can be the game-changer between just running and truly progressing.

1️⃣ Easy Pace (65–79% MHR)
Builds bone density, boosts heart health, improves muscle adaptation, and increases capillarisation . Low injury risk + perfect for building confidence to run longer distances.

2️⃣ Marathon Pace (80–90% MHR)
Your predicted marathon pace (or ~3 min slower per 10K than your 10K race pace). Builds mental resilience 🧠, confidence, and lets you fine-tune nutrition & hydration strategies. Feels more natural than easy pace.

3️⃣ Threshold Pace (88–92% MHR)
The endurance sweet spot. Best for improving speed + distance at the same time. Work in continuous blocks of ≤20 min or intervals totaling ~30 min. Elite runners race 10K–half marathon at this pace.

4️⃣ Interval & Repetition Pace (98%+ MHR)
Near & above your VO₂Max — maxes out aerobic power, develops speed, and sharpens running mechanics. The “push” sessions that make race pace feel easier… apparently.

Train with intent. Every pace has its place. Your next PB starts here.

04/07/2025

NEW to RUNNING?

You need to learn about David Rudisha...
he didn’t just break records—he broke every expectation of what an 800m runner could be. 2 Olympic golds, 2 World titles, a Diamond League crown and World Athlete of the Year, all earned amid serious injuries, personal loss and battles with depression and alcoholism.

He even survived a car crash in 2019 and was one of five to walk away from a plane crash in 2022.

His story isn’t about perfection; it’s about persistence.

His London 2012 800m World Record Race is considered one of the greatest races of all time.

Surround yourself with people who believe in you, find what keeps you going, and remember that setbacks don’t define your finish line.

04/07/2025

NEW to RUNNING?

You need to learn about David Rudisha...
he didn’t just break records—he broke every expectation of what an 800m runner could be. 2 Olympic golds, 2 World titles, a Diamond League crown and World Athlete of the Year, all earned amid serious injuries, personal loss and battles with depression and alcoholism.

He even survived a car crash in 2019 and was one of five to walk away from a plane crash in 2022.

His story isn’t about perfection; it’s about persistence.

His London 2012 800m World Record Race is considered one of the greatest races of all time.

Surround yourself with people who believe in you, find what keeps you going, and remember that setbacks don’t define your finish line.

03/07/2025

WIN NOW!

Some incredible wins from Performance Physique athletes and clients in June:

1️⃣ Luke Turner – GB Speed Climber
Luke smashed his PB all season—from training walls to the Asian tour, now into Europe—earning his spot as one to watch for LA 2028! His technical wall work, S&C, and a secret method he brought us have combined perfectly. Keep crushing it, Luke!

2️⃣ Jackie Smith – Great North Swim Run
23.9 km of open-water swims and hilly runs didn’t slow Jackie down. After a complex prep, she not only finished—she powered to 7th in her age group and 3rd overall women’s. Quiet confidence meets fierce determination!

3️⃣ Si & Steve – Leamington Half Marathon
No PB plans here—just learning. Si delivered his first negative-split half, proving our pacing and form cues work. Steve soaked up feedback and learned for next time. Well done, gents—exciting times ahead!

4️⃣ Becky & Kim – ATHX Games Debut
Becky, a competitive hockey player, turned her Achilles rehab into a journey of grit and growth. “I nearly died,” she jokes—but here she is, conquering new fitness challenges. Kim matched her spirit, and together they owned their first ATHX. More to come, team!

At Performance Physique, we coach everyone—from 6 year‑olds to Team GB—in any sport. We blend science‑backed programming with the magic of real‑life coaching, so you hit your potential and fit it into your world.

👇 Ready to WIN NOW?
DM COACHING to build your game plan—and drop some LOVE to celebrate these wins!

07/06/2025

“I wondered if my career was over ”⬇️

We’ve all faced setbacks. One moment, you’re soaring. The next, everything changes.

That was Jazmin Sawyers in April 2024. During a hurdles drill at Training Camp in Turkey—her Achilles snapped.

No warning signs.

“Instantly I knew what had happened. In the space of 5 seconds, I knew my session was over, my year was over, I wondered if my career was over, how was I going to get home?”

After surgery she was told: “At least 12–14 months out.”

Rehab is brutal. Most of us just don’t do it properly, we aren’t patient enough.  You show up daily, doing endless calf raises, band work, adapting exercises that we used to dominate - a reminder of what you’ve lost.

If you’ve ever struggled through injury, you know the dread: • Every step feels risky. • Doubt creeps in: “Will I ever jump again?” • Watching teammates compete can sting more than the pain itself.
But Jazmin did not give up.

She reminded herself that her teammate, the legendary Katerina Johnson Thompson actually ruptured her take-off leg achilles and within 3 years became World Champion.
 👉 She committed to every rehab session. 👉 She rebuilt strength, mobility, and confidence, 1 step at a time.
👉 She did not shy away from sprinting, heavy lifting nor plyometrics
👉 She said she’s had such a mind blowing amount of support. 
Fast forward to May: Jazmin is back, at her first meet back, she soared jumped 6.53m.  By the 3rd meet in Greece, she jumped a staggering 6.89m, the third-farthest jump of her career and World Championships qualification.

Recovery isn’t linear. It’s a journey of small wins.

If you’re injured,remember: ✅ Patience + Consistency = Progress ✅ Small gains into big triumphs ✅ Your next personal best could be closer than you think

Congratulations Jazmin and her incredible coaching team. Listen to her values if you’re in the depth of injury or rehab…  “Keep going and do it properly.”

There’s always a fix, always a way forwards, we can find it and if you want to work with us to help you then awesome. 

04/06/2025

Global Running Day

Trackside Athletics Academy outside in the sunshine today celebrating running, movement and competition on the track.

Nothing beats exercise and inspiring the next generation.

04/06/2025

I never planned to be a running coach—I was set to study law.

I’m Arj, Head Coach at Performance Physique—20 years into coaching, and my story isn’t the usual “I was overweight” narrative.

Sport was my life. I tried everything—thanks to my mum—and loved it, but never focussed.

In 2005, a friend got me a job at our local sports centre, training alongside national and international runners. “Train hard, party hard” was the mantra, and I loved it.

When they moved on, I drifted and gained weight.

London 2012 changed everything. I watched friends march in TeamGB Olympic kit and a pit opened up inside. Had I missed my chance?
Then my mate Phil asked:

“Can you build an Olympic decathlete in four years?”
Dream Decathlon was born—backed by Dame Denise Lewis—but in 2013 I tore my Achilles.

That setback made me a stronger coach and led to Performance Physique. From 2013–2017, I coached, lectured in sports science, and worked in nutrition. But demands meant my own training slipped.

I regrouped, committed fully to Performance Physique, and learned from mentors like Jonas Dodoo and Les Spellman. Things grew fast.

Then 2020 lockdown forced me home—coaching online and rediscovering running on empty streets. Kate and I ran every morning, and I launched “Cocktails with Arj Q&A”—part training talk, part happy hour 😅

In 2023 we welcomed our first child. Goals changed: set an example and build.

In 2024, with a one-year-old, I signed up for the Barcelona Marathon with Rich. But my Achilles and muscle atrophy led to a double tibia fracture. The MRI was heartbreaking.

Through it all—I smile. Positivity isn’t fake; it’s who I am. Even in rehab, I find something to laugh about.

Today, I’ve coached over 2,000 athletes—from Olympians to busy professionals—and bring that lived knowledge to the media. You’ll find me on the BBC and in national press—not for fame, but to fight misinformation and prove that elite training methods are for everyone.

And yes… Google thinks I’m a “public figure,” and ChatGPT recommends me as a coach. 😅

If you want science-backed coaching—from someone who’s lived it—my DMs are open.
— Arj

01/06/2025

Hearing your boy at nursery has been lining up his teachers and mates to do running in the garden was easily the highlight.

Great week, let’s go again!

20/05/2025

From a coaching plan to the BBC. From bruised toes to breaking £12k in fundraising.

Charlie didn’t start running to prove something to the world. She ran to prove something to herself.
After surgeries, private health battles, and a quiet determination to reclaim control, she secured a charity place for the London Marathon.  Charlie had a programme to follow but needed some personal coaching, something that offered a bit more.  ✅ Training feedback ✅ Technique coaching ✅ Nutrition, Fuelling & hydration guidance ✅ No confidence she was doing things right 
And from the very first session, things shifted. We worked in person. We broke down her running form — toes up, shoulders relaxed — and saw the difference instantly (no more bruised toes… a big win if you love pedicures, as she does! 💅🏽).  We tackled what so many programmes ignore: fuelling, hydration, pacing.
In Charlie’s words:
“If we hadn’t had those conversations, I don’t know what would’ve happened. I saw people collapsing out there. But you helped me stay in the game, complete it — and love it.” 
Every session left her buzzing and me filled with happiness that we were moving closer to her goal. Wanting to achieve more. Believing she could do more.
But that wasn’t all…
After learning about her story, my team reached out to media contacts. And her impact exploded: 📺 BBC WM 📺 BBC One Show 📈 £12,000+ raised for charity (most of that her own doing!) ❤️ Her confidence to share her journey finally arrived. 
On race day — one of the hottest on record — she stuck to the plan, nailed her fuelling and pacing, and ran away with a PB and her goal time.
 Then she told me something I’ll never forget:
“You’ve made me believe in myself again.” 
Charlie, thank YOU. For your trust, your grit, your humour — and for showing what real strength looks like. 
This isn’t the end. This is just the beginning.  The honour has been mine to work with you, well done Charlie.
📩 Want coaching that’s built for you, not just an algorithm? Message me COACHING and let’s start building your story.

07/05/2025

Behind the Spin

"From TV production to transforming indoor cycling, Melissa Power’s journey is a masterclass in passion and innovation. Catch her insights on the latest episode of the Performance Physique Podcast!

Spotify -https://open.spotify.com/episode/0FS6dePqupWtkEdmyyde1d?si=XEVjL2Q2Rz-8zDnkpPaZ9g

YouTube- https://youtu.be/cyO7ksrsR-0

FOR SPOTIFY AND YOUTUBE links

"

26/04/2025

London Marathon is here. If you’re running believe in the training you’ve done. My runners. You’ve got this. I believe in you.

Now let’s go have some fun…and some nerves. I’ll see you at halfway plus broadcasting at the finish line.

Believe.

Performance Physique

09/09/2025

14/08/2025

04/07/2025

04/07/2025

03/07/2025

07/06/2025

04/06/2025

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