Performance Coaching

RUN.
LIFT.
PERFORM.

Running, Hyrox, Ultramarathon, Strength and Triathlon — 1 to 1 bespoke coaching and standard plans available, all delivered through an app that adjusts to you every single week.

Available online, worldwide

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The Training App

YOUR COACHES,
IN YOUR
POCKET.

Everything lives in one place: this week's sessions, your logged data, coach chat and season trends. No spreadsheets, no guesswork.

Your week, delivered

Every session lands in the app on Sunday night — built from last week's data, not a template on repeat.

Log everything once

Sessions, RPE, sleep and wearable data sync automatically from your watch. Your coaches read all of it.

A coach in your pocket

Message Marcus and Sophia any time. Film a lift, get frame-by-frame feedback — usually same-day.

Watch it trend

Paces, loads and PBs graphed across the season, so you can see the engine growing block by block.

Back Squat E1RM
152.5kg ▲ 9%
Threshold Pace
4:19/km ▼ 0:14
Fastest block yet. Hold it there.
TodayTrainChatTrends
What We Coach

SIX DISCIPLINES.
ONE ENGINE.

01
Running

From 5km to chasing a marathon PB.

Learn more →
02
Endurance

Aerobic base building and race-day strategy for distance athletes.

Learn more →
03
Strength

Become a stronger runner or triathlete — resistance training to boost strength and keep you injury free.

Learn more →
04
Hybrid

Balancing lifting, running, triathlon and Hyrox training — the complete athlete.

Learn more →
05
Hyrox

Compromised running meets functional strength.

Learn more →
06
Triathlon

Whether you're aiming for your first triathlon or a full Ironman / PB.

Learn more →
Meet The Coaches

TWO COACHES.
ONE
STANDARD.

Our coaches don't just write programs — we train, race, and compete ourselves. We know what it takes to juggle life and performance, and we build plans that are sustainable, effective, and enjoyable.

  • Coached by athletes, built for athletes
  • Weekly communication and monthly calls with real time adjustments
  • Evidence-based methodology
  • 1:1 Coaching, Group Programming and Plans available
  • Multi-discipline expertise under one coaching team
Sophia — Running & Strength
@squatsontoast
Marcus — Endurance & Triathlon
@maarcuskennedy
What Our Athletes Say

REAL RESULTS.
REAL ATHLETES.

"I went from struggling to run 5km to finishing my first half marathon in under 2 hours. The programming was perfect — challenging but never overwhelming."

Matt D.
Half Marathon Finisher

"The hybrid program is exactly what I needed. I've added 20kg to my deadlift while also dropping 4 minutes off my 10K time. Couldn't recommend more."

Jess K.
Hybrid Athlete

"Having coaches who actually compete makes a massive difference. They understand the mental side of race prep as much as the physical."

Ryan T.
Ironman 70.3 Finisher

READY TO START
PERFORMING?

Tell us your goals and we'll get back to you with the best plan which suits you.

What We Offer

EVERYTHING YOU NEED
TO PERFORM.

Personal coaching and structured online programs for those training anywhere in the world. All plans are built around you — your schedule, your goals, your ability and your body.

Personalised Coaching
1-on-1 Coaching
01
Running Coaching
Structured run training tailored to you — from 5K to ultramarathon. Periodised training blocks, gait analysis, and full race-day planning included.
1-on-1Weekly CommunicationMonthly CallsPersonalised Programming
£120–150
per month
02
Running + Lifting
The best of both worlds — structured run training combined with strength work to make you a faster, more resilient and injury-free athlete.
1-on-1Weekly CommunicationMonthly CallsPersonalised Programming
£150–165
per month
03
Lifting Coaching
Bespoke lifting programs designed around your movement patterns, your schedule, and your performance goals. Progressive overload built for longevity.
1-on-1Weekly CommunicationMonthly CallsPersonalised Programming
£120–150
per month
04
Triathlon Coaching
Swim, bike, run — all three disciplines planned and coached as one integrated program. Whether it's your first sprint tri or a full Ironman.
1-on-1Weekly CommunicationMonthly CallsPersonalised Programming
£165–200
per month
Online Programs
Train anywhere. Perform everywhere.
Gym Based
Strength for Runners
A 12-week gym-based strength plan built specifically for runners — designed to make you stronger, more resilient, and injury-free.
  • 12-week structured plan
  • Gym-based strength sessions
  • Runner-specific programming
  • Injury prevention focus
£40 / once off
Home Based
Strength for Runners
The same 12-week runner strength program adapted for home training — no gym required, just as effective.
  • 12-week structured plan
  • No gym equipment needed
  • Runner-specific programming
  • Injury prevention focus
£40 / once off
Most Popular
Ongoing
The Hybrid Program
Balance lifting, running and conditioning — be robust, resilient and ready to take on anything, with variety while making real progress.
  • ×3 gym-based strength days
  • ×2 run days
  • ×1 optional run or off-feet conditioning
  • Balance lifting, running & conditioning
  • Robust, resilient and race-ready
£30 / month

NOT SURE WHAT'S RIGHT?

Drop us a message and we'll point you in the right direction.

Meet The Coaches

THE PEOPLE BEHIND
THE PLANS.

We don't just write programs — we train, race, and compete ourselves. We know what it takes to juggle life and performance.

Two Coaches. One Team.

TRAINED BY
ATHLETES.

Coach 01

Meet
Sophia.

Running & Strength Coach
@squatsontoast

Sophia combines structured run training with intelligent strength work to build faster, more resilient athletes. From 5K to ultramarathon — she's done it all herself. Whatever distance you're chasing, she'll build a plan that fits your life and keeps you injury free while doing it.

Running Strength & Lifting 5K to Ultramarathon Injury Prevention Race Preparation
Coach 02

Meet
Marcus.

Endurance & Triathlon Coach
@maarcuskennedy

From sprint distance to full Ironman, Marcus coaches endurance athletes through every stage of their journey. An experienced triathlete and ultramarathon runner himself — including backyard ultras and 100 milers — he knows exactly what race day demands, and how to get you there in your best shape ever.

Triathlon Endurance Ironman Prep Backyard Ultra 100 Miler Race Strategy
Coached By Athletes

WE DON'T JUST COACH IT.
WE DO IT.

Everything we ask of our athletes, we've done ourselves. Here's what Sophia and Marcus have achieved on their own start lines.

Sophia · Running & Strength
Sophia — Half Marathon
1:33
Half Marathon
Sophia — Ironman Italy Finisher
Finisher
Ironman Italy
Sophia — 3rd Place 110km Ultramarathon
3rd Place
110km Ultramarathon
Sophia — Marathon PB
3:27
Marathon PB
Marcus · Endurance & Triathlon
Marcus — Ironman Barcelona
9:37
Ironman Barcelona
Marcus — 100 Mile Backyard Ultra
100 Mile
Backyard Ultra
Marcus — 100 Miler Finisher
Finisher
100 Miler
Marcus — 2nd Place Hyrox Stockholm
2nd Place
Hyrox Stockholm

NOT SURE WHO TO TRAIN WITH?

Tell us your goals and we'll match you with the right coach.

1-1 Coaching

WHAT'S INCLUDED IN
1-1 COACHING.

Everything you get when you train one-on-one with Sophia or Marcus — a plan built entirely around you.

The Method

FOUR PHASES. NO
GUESSWORK.

Every block has a job. You always know which phase you're in, what it's for, and what comes next.

Phase 01
01
Assess

A testing week, movement screen and honest look at your training history. We find out where the engine actually is — not where you hope it is.

Phase 02
02
Build

Aerobic base and strength foundations, laid in parallel. The interference problem is our job to manage, not yours to worry about.

Phase 03
03
Sharpen

Race-specific intensity, simulations and rehearsal. The work gets sharper as the date gets closer, and nothing is left to chance.

Phase 04
04
Perform

Taper, race plan, execution. You arrive fresh, fuelled and knowing exactly what you're doing at kilometre one and kilometre forty.

Every Week

COACHING, NOT
JUST A PLAN.

A PDF program can't watch your squat or move your long run when work explodes. Coaches can. Here's what turns up every week.

✦
Weekly Programming

Your plan adjusts every single week from your logged sessions, sleep and life — never a template on autopilot.

✦
Technique Review

Film your lifts and run form; get frame-by-frame feedback from the coach who wrote the session.

✦
Nutrition Targets

Fuelling built for performance — session-day carbs, race-week plans and targets that support the training, not fight it.

✦
Race-Day Strategy

Pacing bands, kit lists, logistics and a plan B. You've rehearsed the day before you've run it.

✦
1:1 Check-Ins

Monthly video calls plus weekly messaging. Questions answered by your coach, usually same-day.

✦
The Crew

A private community of hybrid athletes, shared race calendars and people who understand double days.

Built around
your life.
FAQ

ASKED,
ANSWERED.

Anything else — message us on Instagram or send an email. A human coach replies, not an autoresponder.

How does 1-1 online coaching work? +
Your program lands in the training app each week. You log sessions, wearable data and how you actually felt; we read all of it and adjust the next week accordingly. Messaging is open the whole time — if you need to adapt sessions, feel a niggle, have a busy week or have any questions on fuelling, gear or training. There are no silly questions; we want you to feel fully supported.
I've never raced before. Is this for me? +
Absolutely. Whether it's your first 5K or your first triathlon, we build the plan around your current level — not where you think you should be. Everyone starts somewhere, and we'll get you to that start line prepared and confident.
Can I really train strength and endurance at the same time? +
Yes — when it's programmed intelligently. The interference effect is real but manageable. We sequence your sessions so strength and endurance work complement each other rather than compete, and you'll make progress in both.
What equipment do I need? +
A gym membership is ideal — but whether that's a CrossFit box without machines or a fully machine-based gym, we work around the equipment you have. If you've got kit at home, we can also do the gym work from home.
How often do I hear from my coach? +
Weekly communication as standard, plus monthly calls to review progress and plan ahead. And you can message any time — we usually reply same-day.
Which coach do I get? +
For 1:1 coaching, you pick — Sophia for running and strength, Marcus for endurance and triathlon. Not sure? Tell us your goals in your enquiry and we'll recommend the best fit. Group programming is written by both coaches together.
What happens if I get injured or my race moves? +
Plans adapt — that's the whole point of coaching. If you pick up a niggle, we adjust training around it. If your race date moves, we re-periodise the block. Life happens; your plan keeps up.
What's the cancellation policy? +
We ask for one calendar month's notice before your next payment is required. No long lock-in contracts — we'd rather keep you because the coaching is great, not because you're stuck.
Applications Open

YOUR START LINE
IS WAITING.

We keep the athlete roster small enough to coach properly. Applications are reviewed weekly — tell us your race, and we'll tell you honestly if we can get you there.

Group Programs

TRAIN ANYWHERE.
PERFORM EVERYWHERE.

Structured programs written by both coaches together — proven plans you can follow anywhere in the world, at a fraction of the price of 1-1 coaching.

Why Group Programs

EXPERT PROGRAMMING.
ACCESSIBLE PRICE.

01

Written by Both Coaches

Every group program is built by Sophia and Marcus together — running, strength and conditioning expertise in one plan.

02

Delivered via App

Sessions land in the training app with video demos, clear instructions and progress tracking built in.

03

Train Anywhere

Gym or home-based options. Follow the plan wherever you are in the world, on your schedule.

04

The Community

Join a group of athletes on the same program — shared progress, accountability and support.

Online Programs
Choose your program.
Gym Based
Strength for Runners
A 12-week gym-based strength plan built specifically for runners — designed to make you stronger, more resilient, and injury-free.
  • 12-week structured plan
  • Gym-based strength sessions
  • Runner-specific programming
  • Injury prevention focus
£40 / once off
Home Based
Strength for Runners
The same 12-week runner strength program adapted for home training — no gym required, just as effective.
  • 12-week structured plan
  • No gym equipment needed
  • Runner-specific programming
  • Injury prevention focus
£40 / once off
Most Popular
Ongoing
The Hybrid Program
Balance lifting, running and conditioning — be robust, resilient and ready to take on anything, with variety while making real progress.
  • ×3 gym-based strength days
  • ×2 run days
  • ×1 optional run or off-feet conditioning
  • Balance lifting, running & conditioning
  • Robust, resilient and race-ready
£30 / month

WANT SOMETHING MORE PERSONAL?

If you want a plan built entirely around you, check out 1-1 coaching with Sophia or Marcus.

Client Results

REAL ATHLETES.
REAL RESULTS.

Every plan is built around the individual — and the results speak for themselves. Here's what our athletes have achieved.

100+
Athletes Coached
100+
PBs Smashed
6–12hr
Response Time
The Wins

WHAT OUR ATHLETES
HAVE ACHIEVED.

Charlotte Butler
Charlotte Butler
32 Min Marathon PB
3:51
Finish Time

Charlotte took a massive 32 minutes off her marathon time — a huge leap that shows what consistent, structured training can do.

David Allan
David Allan
Marathon PB
2:45
Finish Time

David smashed a marathon personal best of 2:45 — an elite-level time built from months of dedicated, focused blocks.

Callum Gray
Callum Gray
First Full Ironman
11:11
Ironman Austria

Callum took on his first ever full Ironman in Austria and completed the swim, bike and run in an incredible 11:11.

Jake Cross
Jake Cross
First Backyard Ultra
100 Miles
Distance Covered

Jake dug deep through the night at his first Backyard Ultra, covering an epic 100 miles lap after relentless lap.

Lily Maxwell
Lily Maxwell
23 Min Ironman 70.3 PB
−23 min
Bolton 70.3

Lily knocked a staggering 23 minutes off her Ironman 70.3 personal best at Bolton — a breakthrough across all three disciplines.

Bex Allan
Bex Allan
Half Marathon PB
1:32
From 1:37

Bex sliced her half marathon time from 1:37 down to 1:32 — five minutes faster and running stronger than ever.

Mikey Allan & Jake Baker
Mikey Allan & Jake Baker
Hyrox Doubles
0:56:52
Finish Time

Mikey and Jake dipped under the hour mark in the Hyrox Doubles, clocking a seriously quick 56:52 as a team.

Isla Keith
Isla Keith
First Backyard Ultra
100 Miles
Distance Covered

Isla went the distance at her first ever Backyard Ultra, grinding out an astonishing 100 miles — pure grit and smart pacing.

Nieve
Nieve
First Ironman
Finisher
Ironman Croatia

Nieve crossed the line at her first ever Ironman in Croatia — arms aloft, a massive milestone ticked off in style.

See more wins and daily training over on Instagram

@runliftperform

YOUR RESULT
IS NEXT.

Tell us your goal and we'll build the plan to get you there.

Follow @runliftperform
Get In Touch

LET'S BUILD
SOMETHING
GREAT.

Tell us where you're at and what you're chasing. We'll get back to you within 24 hours with an honest recommendation. Excited to help you take your training to the next level.

📧
Email
contactrunliftperform@gmail.com
📍
Location
Online Globally
⏱️
Response Time
Within 24 hours
📸
Start Your Enquiry
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