Today, my blog is about dreams or goals. Call them what you will because a goal can be a dream and vice a versa.stef-gold

I have always followed my dreams whatever the consequences and I have been lucky to have ticked a few of my dream boxes.

This year, it was to become a world champion in triathlon. It took me a long time to achieve this ultimate goal that I had at the back of my mind since I was a little boy but this is what kept me going through the hardship, the injuries, the viruses, the lows, the lack of motivation because of bad weather patches or even the lack of motivation that extra weight can bring upon you.

Follow your dreams because life without dreams is not worth living.

It does not have to be big but it has to be something that keeps you going, that keeps motivating you. It has to be something that will get you out of bed at 5am on a dark and cold winter morning. Have a think about this and write it down on a piece of paper with a deadline to achieve it, then put it on the fridge so that you can see it daily…

If you achieve it quickly, then put another down and you don’t achieve it, then keep working at it until you do! It took me 26 years…


Please do 5 to 10 min easy jog warm up and warm down & keep running every second day only.

If you want to do extra activities in the middle of those two days, pick something like yoga, Pilates, aqua jogging, swimming, walking or riding…

Monday 30min easy jog on grass

Wednesday 60min easy jog L1 inc drills & 10x4min as 1min max, 1min steady, 1min tempo and 1min easy

Friday 90min easy jog on grass inc 10x50m accel sprint with walk back

Sunday 60min easy on the soft surface please inc 10x400m Max up hill & recover easy down the hill

Tuesday run 75min including 15x90sec as 30sec max + 15sec steady + 45sec easy

Thursday 30min easy on grass only please

Saturday 90min easy Jog L1 in hills with 3x1000m uphill as 200 max, 200 steady, 200 easy, 200 steady, 200 max with recovery downhill please

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