Online Run Coaching
Dave Lonnen
Certified UK Athletics Endurance Coach
45 years running experience (7 at international level)
20 years + coaching 1-2-1 and 10 years + Online
Personal best times: 5k - 14.17, 10k - 29.33
5m - 22.55, 8m - 38.55, Half marathon 67.09
My race results and progression history aged 18-27
My father still ranks in the top 5 UK all time in his age group, running
In my mid twenties i decided i needed to push myself and started training with a very strong group of international runners. The hard work, quality training sessions and consistency helped me to move on to the next level. The twice a week sessions with a group of sub 30 minute 10k runners began to pay off. After 12 months of intense training with the group, and a steady and controlled increase in mileage and workload from around 60 to 90 miles per week average, I managed to improve my personal best times to 14.17 for 5k and 29.33 for 10k
I was winning or placing in many of my local road and cross country races and competed in the World Cross Country Championships in Poland and European Cross Country Champs in Spain.
My gradual progression to international level was not down to having a particular inherited talent, but rather to persistence, commitment, willingness to listen and learn from experienced athletes, and most importantly a love of the sport and competing against myself, to be the best I could be.
45 years running experience (7 at international level)
20 years + coaching 1-2-1 and 10 years + Online
Personal best times: 5k - 14.17, 10k - 29.33
5m - 22.55, 8m - 38.55, Half marathon 67.09
My race results and progression history aged 18-27
My father still ranks in the top 5 UK all time in his age group, running
- 2 hrs 30 at the age of 50 in the London Marathon. He encouraged me to start running at the age of 9, and I joined my local Athletic Club when I was 12. In the early years I was never particularly successful or considered to be a talented runner, and boys of the same age as me who never seemed to train as hard, always seemed to beat me, which was very frustrating. However, I enjoyed running and kept going through the age groups, with increasing success and lots of enjoyment.
- I travelled to different places with my Athletic Club competing on the Track, Cross Country and in Road Races. At 14, i finally began to see progress, gaining selection to represent my School, District and County in local and National Track and Cross Country Races.
- I ran my first marathon in Berlin marathon at the age of 18 and finished in 2 hrs 50. The following year, aged 19 I ran 2hrs 40 and was the first under 20 male. I returned to Berlin in 2016 and ran 2hrs 54, aged 52 and now have a 33 year span between sub 3 hour marathons.
In my mid twenties i decided i needed to push myself and started training with a very strong group of international runners. The hard work, quality training sessions and consistency helped me to move on to the next level. The twice a week sessions with a group of sub 30 minute 10k runners began to pay off. After 12 months of intense training with the group, and a steady and controlled increase in mileage and workload from around 60 to 90 miles per week average, I managed to improve my personal best times to 14.17 for 5k and 29.33 for 10k
I was winning or placing in many of my local road and cross country races and competed in the World Cross Country Championships in Poland and European Cross Country Champs in Spain.
My gradual progression to international level was not down to having a particular inherited talent, but rather to persistence, commitment, willingness to listen and learn from experienced athletes, and most importantly a love of the sport and competing against myself, to be the best I could be.