Progress run coach

Progress run coach 🏃‍♂️ Physiotherapist | Online Running Coach
🌍 Online Coaching via link ⬇️
💪 Helping you run stronger
⭐️5K 16:23, 10K 34:31, HM 1:17:31, M 2:59:21⭐️

Declan works as a Clinical specialist Physiotherapy in Triage of Rheumatology and Orthopaedics. He works closely with consultants assessing their patients and identifying the patients who he can offer alternative treatment rather than surgery and to plan their rehabilitation. He has a keen interest in sports injuries and works with Sligo Rovers managing the academy players and providing high level

assessment and treatment of these elite players. Conditions we treat include:

Neck & Back Pain
Pre & Post Spinal Surgery
Osteoarthritis
Whiplash
Sports injuries
Joint Replacements
Postural Related Pain
Hypermobility
Fractured Bones
Joint problems
Work Related Injuries

🎉 Big shoutout to Shannon!She just ran her first ever 10K in 1:11:59 — and only started training with me 4 months ago 🙌F...
31/07/2025

🎉 Big shoutout to Shannon!

She just ran her first ever 10K in 1:11:59 — and only started training with me 4 months ago 🙌

From zero racing experience to finishing strong, consistent, and smiling at the finish line — that’s what smart training can do 💪

I’ve got 3 coaching spots opening in September — if you’re ready to train with purpose, keep an eye out 👀

🏆 Getting faster at 40! 👏 Here’s proof that you can still run PBs well in to your 40s. ran 18:11 in the 5km last night...
27/07/2025

🏆 Getting faster at 40! 👏 Here’s proof that you can still run PBs well in to your 40s.

ran 18:11 in the 5km last night moving from 3rd to 1st in the last km and winning by 10 seconds! That was a 35 second improvement from last year and he has only been coached for 4 months!

Huge congratulations and if anyone is looking for coaching I am currently at capacity but will have spaces opening up in September so message if you want to be on a waiting list.

🏅 Congratulations to our athletes who raced this weekend!🌟 Susan finished 4th at the tough IMRA Benbulben race – great e...
23/06/2025

🏅 Congratulations to our athletes who raced this weekend!

🌟 Susan finished 4th at the tough IMRA Benbulben race – great effort!

A great event and more IMRA races coming up in the northwest for anyone training for the warriors run.

Congrats to on a great result. First year back for the Streets of Sligo and it was a great run from 3 athletes:

🏃‍♂️ clocked a personal best of 17:50 in the Sligo 5km

🏃‍♀️ finished just outside her best with 25:16.

🏃‍♀️ also achieved a fantastic 2-minute PB with a time of 27:50.

Well done to all! Your hard work is paying off. 💪

🏃‍♂️✨ Week 4 of our FREE Training Plan: Toughest Session Yet! 💪🏃‍♀️If you have missed any weeks just go back to week 1 a...
23/02/2025

🏃‍♂️✨ Week 4 of our FREE Training Plan: Toughest Session Yet! 💪🏃‍♀️

If you have missed any weeks just go back to week 1 and start again. Congratulations to everyone who has made it this far! If you’ve progressed to running for 15 minutes continuously, that’s a HUGE achievement, from not running at all to hitting that milestone in just four weeks is amazing progress! 🎉👏

This week’s workout is all about sharpening your speed for 5K and 10K races. Here’s what we’re tackling:

🔥 Workout Breakdown:
1. 200m Repeats: Push hard at your 5K pace, followed by a short period of easy running.
2. Threshold Run: Shift gears to a longer effort at around your half marathon pace.
3. Finish Strong: Another set of 200m repeats to really challenge yourself!

This session is designed to help your body accumulate lactate and improve its efficiency in clearing lactate byproducts like hydrogen ions, which can cause muscle fatigue and cramping. The more efficient you become at this, the faster and stronger you’ll run! 🚀

I hope you’ve enjoyed this training block! I suggest you to sign up for a race in the next week or two to see how much you’ve improved! 🏅

If you’ve enjoyed these workouts, please like or comment below with your favorite parts or any improvements you’ve noticed! Let me know if you’d like more FREE training plans in the future! 🔥🙏

🌟 Week 3 of Our Free Running Plan! 🌟This week, we’re introducing tempo runs! 🏃‍♀️💨 Tempo runs are fantastic for improvin...
15/02/2025

🌟 Week 3 of Our Free Running Plan! 🌟

This week, we’re introducing tempo runs! 🏃‍♀️💨 Tempo runs are fantastic for improving your body’s ability to clear lactate and boost your aerobic threshold. They help you build endurance and run more efficiently!

For our beginners, it’s time to increase the duration of your runs! Remember, it’s perfectly okay to take it slow—listen to your body and don’t hesitate to take a breather if you feel any pain or discomfort. If that happens, consider revisiting Week 2 to ensure you’re building a strong foundation.

I’d love to hear how everyone is progressing on their running journey! If you’re following along, please like, share, and save this post. 💪✨

👟 Forget carbon shoes and gels! If you want to become a better runner, these 3 things are essential: 🏃‍♂️💥 1️⃣ Cadence ...
14/02/2025

👟 Forget carbon shoes and gels! If you want to become a better runner, these 3 things are essential: 🏃‍♂️💥

1️⃣ Cadence
2️⃣ Patience
3️⃣ Consistency

There’s no secret formula—just focus on your form, be patient, and stay consistent over time. Trust the process, and you’re guaranteed to see improvements in your running! 💪✨

What’s your top tip for becoming a better runner? Share below! ⬇️

Address

The Showgrounds, Sligo
Sligo

Opening Hours

Tuesday 5pm - 8pm
Thursday 5pm - 8pm

Telephone

+353873586597

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