Personalised programs for runners chasing their first 5K to their fastest half-marathon. Built by Ashley Kempson — coached, adjusted, and progressed every week.
All programs are built around your life, running history and goal race. I'll guide you through your program and get you confident for race day.
The complete coaching experience — fully personalised, fully supported. Direct access to Ashley, daily adjustments and weekly check-ins so your training keeps moving forward.
Structured, personalised coaching with regular check-ins. The right balance of guidance and autonomy to keep you progressing week after week.
Chasing the sub-20 minute 5K? This is the program built to get you there. Every element of the Premium Online Coaching package, sharpened around one specific target — a sub-20 finish. Are you ready for the challenge?
Maximising your progress isn't about training harder — it's about hitting the right sessions at the right intensity. This will shift depending on your goals, current fitness, and where you are in your training cycle. That's not something you need to stress about. As your coach, my job is to take care of the planning, programming, and progression. Your job is simple: show up and execute the session.
A 20-min phone consult to map your history, schedule, recent training data and goal race.
Your program is delivered fortnightly via Final Surge, specific to your training zones, lifestyle and goals.
Direct messaging via WhatsApp. Workout feedback. Weekly check-ins. Training adjustments.
Taper, fuelling plan and pacing strategy so race day is a confirmation, not a question.
All training plans are delivered on the Final Surge training platform — available on web and mobile.
Your training schedule is uploaded directly to your athlete calendar so you always know exactly what's on for the day.
Final Surge integrates seamlessly with your running devices. I build workouts and send them directly to your watch — all you have to do is press start.
Short, practical posts on training zones, race execution and the principles behind every program at Precision Running.
View all postsHow pace calculators work, why the Precision Running Calculator anchors on threshold pace, and what each training zone actually means.
Heart-rate ranges, pace zones and the simple test for whether your easy runs are actually easy enough.
How to estimate your threshold (LT2) running pace without a lab test — and what 'comfortably hard' actually feels like.
Join other runners receiving weekly training insights. No spam. Just practical running advice from Ashley.
Get your training zones from your threshold pace. Enter your threshold pace directly, or estimate it from a recent race result. For the methodology behind the calculator click here. Any other questions, please reach out.
Choose a mode on the left and hit Calculate zones.
Any questions? Drop a note in the contact form. We can also organise a quick phone chat.
Tell me about you, your running and your goal. I respond personally within 24 hours.
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