Whether you have a clear goal, such as running your first 5km, completing an ultra, nailing a marathon PB or you simply want to maximise your enjoyment of the sport, run coaching can really help. Remember, coaching isn’t just for professional runners. If you run, you are a runner.
If you’re interested in coaching, or would like to find out more, please reach out either by email at rik@rocknroad.je, drop by the shop or complete his Athlete Intake Form. His Instagram or Facebook accounts are also full of his athletes absolutely crushing their goals.
Coach Rik will ensure that you have a fully personalised and adaptable training plan tailored both to your unique goals and which fits around your life. With a coach you also have constant feedback and communication which is essential for driving training in the right direction and making it sustainable for the long run. Having a local presence means that Rik is availble in person any time you want to chat about your plan or have any questions.
Rik has helped runners of all abilities achieve great things over the last few years but really likes to focus on developing long term relationships with runners and helping them in making running a consistent and enjoyable aspect of their life for the long-term.
Rik has been coaching since 2021 and is a UESCA certified Ultrarunning Coach and UKA Level 2 Coach in Running Fitness. Rik has been running himself for over 10 years and competes in both road and trail events both locally and internationally in races from 5k through to multi-day ultras.
“Bulky rugby player who hated mid to long distance running, to marathon runner. Rik’s approach to coaching, was individually based on my requirements, tailored to build on my strengths, whilst developing on my weaknesses. The plan and regular feedback and guidance, gave me confidence and helped me achieve goals in running that I would have never thought possible. I would highly recommend Rik as a coach, no matter where you are in your running journey. You won’t regret it.” ~ Kirk Wisdom 2024
“I’ve been coaching with Rik for a couple of years now and love the workout variety and with it being on Training Peaks, I can make it flexible around my week. As well as it giving me structure and accountability, Rik’s plan also ensures I am race ready and not overdoing it. I have some excellent race results, and noticed a massive improvement in my speed, recovery and general fitness.” ~ Helen ‘Nel’ Clayton 2024
“We are all aware these days that learning and development needs a person-centric approach tailored to the individual and Rik’s biggest asset is his ability to listen to you…not just look at your statistics and fine- tune your running week on week. Rik’s involvement in the island’s running community is vast and varied and this shows in his approach. He’s taken years of experience and can craft training plans for myriad of runners; right from those just starting out to weekend warriors and those who consistently achieve podium finishes.There are many run coaches on this island now who may make you faster for a specific race – there are even apps these days. But if you value running as much as I do, and see it as something you want to continue for years to come…join me and the wealth of others he trains and you’ll see improvements across all areas, including your mindset.” ~ Kev Alway 2024
“I was an experienced marathon runner who had been getting progressively slower & less focused. After my 9th (& slowest marathon) I decided to make a change & sign up for coaching. The effect was immediate & dramatic, in a single marathon training block I took 14 minutes off a 7 year old PB & 40 minutes off my most recent marathon time. The structure of the training takes all the thought out of the process & the results speak for themselves. I would recommend Rik to anyone.” ~ Rob Rumfitt 2023/24
“Rik has been supporting me on my running journey for 12 or so months during which time he’s helped me redefine what’s possible…I moved from my bike to two feet, at that time running up to say 15km … to now having completed my first trail ultra & looking forward to my second. Rik’s training programme is well structured and geared to my objectives & real-time fitness. I can’t recommend him enough” ~ Justin Damer 2024 (late to running … 1st trail ultra undertaken & completed In my mid-50s.)
“I approached Rik for coaching in November after the postponement of the CI 100/50k night trail race. If I had been given an extra 3 months to train for it, I was going to do it properly. Rik puts his knowledge and experience in to each training plan whilst making them specific for each client. For example, hills are a weak area for me so that was a focus in the early stages. He listens to you and takes in to account your lifestyle and other activities you do. I rarely felt like it was too much, but on the odd occasion I was overwhelmed I was able to address this with Rik and we just reassessed. Rik has a very calm and understanding nature and even when things don’t always go to plan (injury two weeks from the race!), he always made sure I didn’t panic or worry. I learnt to trust the process and I enjoyed most sessions. My mindset shifted, I was focused and going in to the race on the 4th March I felt ready. Rik had made sure I was prepared for it, both mentally and physically. Running an ultra had never been on my ‘bucket list’ but wow, what an experience. I finished the 50k race within cut off and was the first female to make it home. And, more importantly, I actually enjoyed it!!I can honestly say, without working with Rik this would not have been possible. Now, what’s next!?” ~ Emily Le Beuvant 2022
‘When I started running I wanted a way to be kept accountable. Rik has been there from the beginning of my running journey and has done exactly that for me. He checks in regularly, is constructive and has taken the time to really understand me and the small windows I have in my life to train. Consequently, he personalises my plan so that it is achievable every week, whilst still being effective. In my experience, what sets Rik apart from other coaches is his personable approach. He is always just a WhatsApp message away for any questions and we often arrange a catch up in the shop to discuss my goals, race plan/pacing, fuelling, equipment ect. I always leave those catch ups with a deeper understanding of what I am looking to achieve and a clear outlook on how to make it happen. If my motivation is ever lacking, Rik’s passion for running never fails to inspire me and always gets me back on track. Rik’s own running journey is testament that his training approach is successful and I really respect that. I would not have been able to make the progress I have without his knowledge, experience and consistency and I look forward to making further progress under his coaching in the near future. For anyone looking to get into running or simply to improve their running, Rik is your guy. He will make you appreciate ‘the sky is the limit’. ~ Ashleigh Hamel 2024
“The things I like about Rik’s training plans were the frequency of runs and more specific run training including hill trainings and speed work. I didn’t do any huge runs in that time, however but I did the distance throughout the week. That kept me fit and with no injuries and he also changed my plan if I was feeling a bit jaded.I performed better than I expected in those races and that is down to Rik’s coaching plans.I had a stroke in August 2022, 3 weeks after my Round the Rock run which was caused by a hole in my heart. I started running again in May 2023 after the hole in my heart was closed and I wanted to do a marathon and raise money for Jersey Stroke Support, who have supported me.I chose the Brighton marathon in April 2024 and I engaged with Rik again to put on a training plan for me. He set me up running 4 times a week, 3 easy zone 2 runs and 1 session of intervals, speed or hill training. I have fatigue and insomnia after my stroke and Rik changed my plans for shorter runs or nothing at all on the days I was very fatigued.Again I didn’t do any huge run’s training for the marathon (max of 19 miles), however I did the distance during the week, so 35 – 45 miles.I felt good in the marathon and was pretty comfortable all the way round and I picked up the pace in the last mile. I also did a 6 minute PB!That is all about Rik and his training plans and I would recommend him to anyone who wants to run a 5k to a half marathon, a full marathon or a 100k ultra!” ~ Wayne English 2024
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