Should I get a running coach for my sub-3 attempt?

When I hired an online running coach in early 2023, I wasn’t injured or stuck on the couch – I was training hard and racing often. But I had plateaued. I kept bumping up against the same rivals at races, finishing in similar times, on similar courses. I knew I had more to give, but I couldn’t quite figure out what was missing. I thought it might be weight loss, but I was nervous about combining dieting with high mileage for fear of losing muscle mass.

So I took the plunge, signed up with a reputable online coach, and braced myself for change. His approach? Rip everything up and rebuild. I had to ditch my Apple Watch and buy a Garmin, sign up to Final Surge, and commit to daily feedback logs. Structured sessions were pushed to my wrist, complete with heart rate alerts, pace targets and recovery prompts. It was a world away from my quiet, meditative early morning runs where I simply ran by feel.

I was also told to skip parkrun – too hard to recover from if run flat-out – and club nights, which didn’t match the prescribed sessions. That was a wrench: the social side of running mattered to me. But I took the leap. If you're going to invest in coaching – financially, emotionally and with your time – you have to be all in.

There were major positives. I learned about the five effort zones. I was given strength exercises, particularly to fire up lazy glutes. I gained tactical insights. And I had someone I could message about anything – from hamstring rehab to fuelling strategies – without ever feeling like a bore. At times, especially during busy work periods, that weekly cadence of feedback helped me keep running central in my life. It offered perspective and consistency when other areas felt chaotic.

But results didn’t come fast. Despite training harder and more intelligently, I continued to plateau. Where I did get PBs, it was marginal – seconds rather than minutes – and usually on faster courses or in perfect conditions. I couldn’t work it out.

Eventually, I did. My old smart scales had been underestimating my body fat percentage. I was, unknowingly, carrying far too much weight. And because my coach only saw numbers, not me, the red flag went unnoticed.

Once I replaced the scales, I saw the problem: I was at 24% body fat. I decided to act. I followed a strict deficit and, for a while, prioritised weight loss over training load. I stuck to the sessions my coach prescribed, even though they were lower mileage than I would have chosen. The result? I lost 14 kilograms. And that changed everything.

Within weeks, my 5K dropped from “nearly sub-17” to “gunning for sub-16.” I represented England in the Masters. My 10K PB fell by more than two minutes. And I now have my sights set on a 2:40 marathon. The transformation wasn’t just because of the coaching – but it wouldn’t have happened in the same way without the structure, knowledge and discipline that coaching had helped instil. The tools were there. I just had to complete the picture.

That said, there are serious considerations before you commit.

The Upsides of Having a Coach

• Structure and accountability. No guesswork, just a plan – and someone to hold you to it.
• Education. Training zones, S&C, recovery strategy, race planning – it’s a fast-track to knowledge.
• Feedback loop. Someone who listens and guides you through injury, burnout or breakthrough.
• Consistency. Logging your training and reflecting helps you see patterns and stay committed.
• Performance focus. It makes every run count – and keeps your eye on the long game.

But Also… Some Real Trade-Offs

• Cost. Be prepared – a coach can eclipse all your other running-related expenses.
• Loss of freedom. No more casual parkruns or club nights if they don’t fit the plan.
• Emotional weight. It’s easy to feel attached to a coach, even when things stop working.
• Blind spots. A remote coach doesn’t see your posture, gait or body composition.
• Rigidity. Some philosophies may clash with your instincts – especially if you prefer high mileage or group runs.

Five Questions To Ask Before You Get a Coach

1. What are you actually looking for? A plan? Ongoing feedback? Race-specific advice?
2. Are you ready to be coached? That means being open to change – and giving up control.
3. Can you afford it comfortably? Don’t let financial pressure sour the experience.
4. Have you done your due diligence? Ask around. Speak to past clients. Prices vary widely.
5. Will this fit your life and mindset? If you thrive on social running or instinctive pacing, be honest about whether a coach’s rigidity might grind you down.

What Makes a Good Coach?

It’s tempting to look at a coach’s own race times – sub-2:30, sub-2:20 – as a shortcut to coaching credibility. But don’t assume that a fast runner is automatically a good teacher. Communication is key. The best coaches listen closely, tailor to your lifestyle, and explain rather than dictate. They don’t disappear when it matters. They build your confidence – not your dependence.

Look for someone whose coaching philosophy resonates with you. If you're a high-mileage maximalist, a coach who favours minimal running and lots of rest days may not be the right fit. Responsiveness matters too – both in terms of replies, and in how flexible they are when your life doesn’t follow a perfect plan.

Coaching Alternatives for Sub-3 Runners

If you’re not ready to commit to full coaching, you still have great options:

• Your club. Club nights and long runs are packed with real-world knowledge
• AI tools like ChatGPT. Feed in your training data, and you’ll get structured advice tailored to your history
• Apps like Runna or Garmin Coach. Affordable, personalisable, and getting better all the time
• Self-coaching. Use coaching to learn – then take the reins yourself

A good coach doesn’t aim to keep you tethered forever. The goal is to build knowledge, resilience and independence. Ironically, the best coaching relationships are those that eventually make you confident enough to go it alone.