Yes — in fact, it's exactly who this is built for. Most of the runners I work with have plenty of fitness but little experience with structured gym training. You don't need a background in lifting; you need a willingness to follow the programme and put in consistent work.

This is the question I get most. Done well, strength training makes you a more resilient, more efficient runner — not a heavier one. The programming here is built around movement quality and performance, not aesthetics. The goal is that you run better and stay injury-free for longer, not that you look like a different person.

For bespoke coaching and Ground Up, three sessions per week is the recommended frequency. Each session typically takes between 45 and 60 minutes. The programme is designed to fit around your running, not compete with it.

For bespoke coaching, injuries and movement limitations are factored into your programming from the start — this is part of what the initial assessment is for. For Ground Up, the programme is built around general runner movement patterns and doesn't account for individual injuries. If you're managing something significant, bespoke coaching is likely the better fit.

That depends on where you're starting from, but a realistic expectation is three months to notice meaningful changes in how you move, how you feel in training, and how your running responds. The first few weeks are about building patterns — don't judge the programme by week two.