Online Coaching

Performance
Without
Limits

Strength and running coaching built around your life. Whether you want to lift heavier, run faster, or do both — I'll build a plan that gets you there.

Start Your Journey → View Coaching

100%

Tailored Plans

1-1

Personal Coaching

2in1

Lift & Run

Ultra Wales 50

Mountain Ultra Marathon Finisher

Strength Training Running Coaching Custom Plans 1-1 Coaching Race Prep Performance Strength Training Running Coaching Custom Plans 1-1 Coaching Race Prep Performance

What I Offer

Coaching
That Fits You

Three ways to work with me — from full 1-1 coaching to one-off tailored plans. All designed around your goals, your schedule, and your life.

🏆

Full 1-1 Coaching

Monthly Programme

Complete coaching package with weekly check-ins, programme adjustments, and direct access to me throughout.

🎯

Focused Coaching

Strength or Running

Target one discipline — either strength training or running — with a fully personalised programme.

📋

One-Off Plans

One-Time Purchase

A fully tailored training plan built around your specific goal — ready to follow straight away.

See Full Details →

Why JC Lift & Run

Built For
Real People

💪

Strength & Running Combined

Most coaches do one or the other. I do both — and I understand how to balance them so you get stronger and run better at the same time.

📐

Built Around Your Life

Your work, your schedule, your equipment, your goals. Every programme is built from scratch — nothing generic, nothing copy-pasted.

🎯

We'll Do This Together

Coaching isn't just a plan. It's communication, accountability, and adjustments along the way. I'm with you every step.

Follow Along

Training content, tips, and results on Instagram & YouTube

Online Coaching

Coaching
Packages

Fully personalised programmes built around your goals, your schedule, and your equipment. Monthly coaching with ongoing support.

🏃

Running Coaching

Running Only

£65 /month

Fully tailored running coaching built around your goal race, current fitness, and available training days. Your programme adjusts as you progress, and you'll be advised on race day nutrition and fuelling to make sure you're ready to perform on the day.

Fully tailored running programme
All coaching run through TrainingPeaks
Workouts synced straight to your watch
Race day strategy & fuelling guidance
Weekly check-ins & feedback
Unlimited plan adjustments
Unlimited messaging support
Programme updated as we go

3 month minimum commitment — so we have enough time together to really see results and make a lasting change.

🏋️

Strength Coaching

Build Strength & Muscle

£65 /month

Fully tailored strength coaching built around your goals — whether that's building muscle, getting stronger, improving your lifts, or supporting your running. Programmed and progressed just for you.

Fully tailored strength programme
Built around your goals & equipment
Built & tracked in TrainingPeaks
Log your weight & reps every session
Weekly check-ins & feedback
Unlimited plan adjustments
Unlimited messaging support
Programme updated as we go

3 month minimum commitment — so we have enough time together to really see results and make a lasting change.

Full Package

💪

Lift & Run Coaching

Strength & Running

£110 /month

Full 1-1 coaching combining strength training and running into one smart, balanced monthly programme — built around your schedule and goals.

Fully tailored monthly programme
Strength & running combined
All coaching run through TrainingPeaks
Workouts synced straight to your watch
Log your weight & reps every session
Race day strategy & fuelling guidance
Weekly check-ins & adjustments
Unlimited messaging support
Programme updated each month

3 month minimum commitment — so we have enough time together to really see results and make a lasting change.

Before We Start

Getting It Right From The Get-Go

Once you've signed up, you'll receive a new client form that must be filled out as honestly and accurately as possible before we begin. This covers your health history, current fitness, training background, goals and lifestyle — the more detail you give, the better your programme will be.

From there, I'll arrange a call to talk everything through before your coaching plan begins. This lets me gather as much information as possible, answer any questions you have, and make sure we get your training right from day one — no guesswork, no wasted weeks.

All of your coaching — running and strength — is run through TrainingPeaks, keeping everything in one place. It makes it as easy as possible for you to follow your programme, log your sessions, track your progress and add notes as you go. You can see how far you've come and I can monitor everything to adjust your training when needed.

⌚

Workouts Synced To Your Watch

Your workouts sync straight from TrainingPeaks to your watch — so every session is ready to go with your paces and intervals built in. No guessing, just press start and go.

🏋️

Strength Tracked In TrainingPeaks

Your strength sessions are built into TrainingPeaks too — log your weight and reps every session so you can see your lifts improving over time and I can keep progressing you properly.

The Process

How It Works

Fill In The Form

Complete the client intake form so I know everything about your goals, schedule, and experience.

I'll Be In Touch

I'll review your form and get back to you within 48 hours to go over everything and confirm next steps.

Your Plan Is Built

I build your fully personalised programme from scratch — tailored to your goals, kit, and lifestyle.

We Get To Work

You start training. I check in regularly, adjust the programme, and keep you moving forward.

FAQ

Common Questions

Do I need a gym to work with you?

No — I write programmes for all setups. Whether you train in a commercial gym, have a home gym, or work out at home with minimal equipment, I'll build around what you have.

Can I do both strength training and running?

Absolutely — that's my speciality. I understand how to balance the two so they complement each other rather than compete. You'll get stronger and run better at the same time.

How do check-ins work?

Check-ins happen over WhatsApp or a short video call. You share how training has been going, how you're feeling, and I adjust the programme accordingly. It's a proper back-and-forth — not just a weekly tick-box.

I'm a complete beginner — is that okay?

100%. Beginners often make the fastest progress with the right coaching. I'll start you where you are and build from there — no intimidation, no ego.

How do I get my programme?

Your programme will be delivered digitally — typically via a training app or PDF — so you can access it easily on your phone during sessions.

One-Off Plans

Custom Training
Plans

A fully tailored training plan built around your specific goal — no monthly commitment needed. Fill in the order form with your details and receive your plan within 48–72 hours.

Got Questions?

Plans FAQ

How long until I receive my plan?

Once your order is confirmed and payment is arranged, your fully tailored plan will be built and emailed to you within 48–72 hours. All the information needed is collected in your order form so there's no waiting around.

What format will my plan be delivered in?

Your plan will be delivered as a PDF straight to your email — easy to open on your phone, tablet, or laptop. You can also print it out if you prefer a hard copy to take to the gym or on your runs.

Can I ask questions after I receive my plan?

One-off plans don't include ongoing coaching support — that's what the monthly packages are for. However if you receive your plan and something isn't clear, you don't understand a session, or you just want to talk something through — drop me a message at jcliftandrun@gmail.com and I'll always do my best to help. You're never completely on your own.

Can the plan be adjusted if something doesn't work for me?

One-off plans are built specifically around the information you provide in the order form — the more detail you give, the better the plan. If you feel something genuinely doesn't suit your situation, get in touch and we'll see what we can do.

I'm a complete beginner — are these plans suitable for me?

Absolutely. The Beginner 0–5K plan is designed specifically for complete beginners with no running experience at all. All plans are built around your current fitness level — just be honest in the order form and the plan will be tailored accordingly.

What's the difference between a one-off plan and monthly coaching?

A one-off plan gives you a complete training programme to follow independently — no ongoing contact or adjustments. Monthly coaching includes weekly check-ins, programme updates, unlimited messaging support, and a coach actively adapting your training as you progress. That said, if you buy a plan and there's anything you don't understand or want to talk through, you're welcome to drop me a message and I'll help where I can.

About Jack

The Coach
Behind The
Programme

Strength. Running. Endurance. Here's a bit about who I am and why I do what I do.

Jack

Strength & Running Coach

🎓 UESCA Certified Running Coach

@jc_liftandrun @jc_liftandrun jcliftandrun@gmail.com

My Story

Who I Am

Hi, I'm Jack — a passionate strength and running coach dedicated to helping everyday people achieve things they didn't think were possible. Whether that's completing their first 5K, running a marathon, or building serious strength in the gym, I'm here to make it happen.

I'm a UESCA certified Running Coach — so everything I programme is backed by recognised, science-based coaching education, not guesswork.

I've got years of experience in both the gym and on the roads, trails, and mountains. I've run everything from fast 5Ks to mountain ultra marathons — and everything in between. That range of experience means I understand what's required at every level and every distance, and how to train for it properly.

What sets me apart is that I do both. Strength and running aren't opposites — when programmed properly they complement each other perfectly. I've lived that balance first hand and it's at the heart of everything I coach.

I believe great coaching isn't about handing someone a generic plan. It's about understanding your life, your schedule, your goals, and your limitations — then building something that actually works for you.

Ultra Wales 50

Mountain Ultra Marathon Finisher

Race Day

Putting in the miles

My Coaching Philosophy