Run Macclesfield | W-Group
W-Group coach & main contact Rich
Our “W-group” is programmed and led by UKA qualified Leader in Running Fitness, Richard.
Each session is suitable for c25Km Graduates and new runners able to run an average pace of 13-min/mile or faster over 5km.
Friendly and supportive, W-Group is the next step in your running journey after graduating from our Couch To 5km (C25K) course and for anyone who would like to see progression in their 5km ability.
You will learn to run as a group (without stopping) and we’ll introduce various techniques and sessions within the run.
We’ll look at further goals and how to get you there. Whether it’s completion of a Parkrun or even further distances to tackle.
The sessions incorporate coached warm ups and cool downs and the run (approx 5k) is on a 10 week progressive programme of which you can join in with at any stage. Routes are multi terrain, one week we may be pounding the pavements of Macclesfield and the next enjoying the views in the forest.
If you would like to know more about W-Group and wether this group is suitable for you, contact Richard on 07824 880961.
Want to know more about Rich?
Subscribe to our blog to be updated on all our group sessions at Macclesfield Performance and Run Macclesfield.
Run Macclesfield | T-Group
T-Group coach & main contact Natalie
Our “T-group” is programmed and led by UKA qualified coach Natalie.
Each session is suitable for runners able to run an average pace of 10-min/mile or faster over 5km.
T-Group is a 40-60 minute group running session, with a different focus each week. From road to trail, intervals to endurance, uphill to downhill running and high to low intensity – every week your coach Nat will lead you through a progressive running programme providing guidance and feedback on running technique and intensity.
Our routes are a minimum of 3-miles, but for the speedier runners in the group our ‘loop back’ drill gives an opportunity to cover more miles in the session.
Our main session is always sandwiched between a thorough warm-up and cool down and depending on the session plan, some running drills too!
If you would like to know more about T-Group and wether this group is suitable for you, contact Natalie on 07793 018123.
Want to know more about Natalie?
Subscribe to our blog to be updated on all our group sessions at Macclesfield Performance and Run Macclesfield.
News | Run Macclesfield Relaunch
March 2018 marked the start of an exciting transformation for Macclesfield Performance.
It was “out with the old, in with the new” - new equipment, new time table, new coaches and a new outlook on how we delivered our sessions to you. We are delighted to have seen the gym go from strength to strength in the last 16 months and we continue to look for ways of bringing you even more as members and regular visitors of our independent strength & performance facility in Macclesfield, Cheshire.
Run Macclesfield (Formerly DS Running Club) has been a huge part of Macclesfield Performance and we are really pleased to see that our committed running club has so many happy and dedicated runners every week.
For many years now our RM coaching team have worked hard to ensure that our runners, no matter what their ability, receive the coaching and programming they need to improve as runners.
Emma, Natalie & Rich are keen to see the club continue to grow and to stand out from the crowd, known for for the quality coaching our runners receive. As such, we will be making some exciting changes to help each of our runners become more capable within their groups and with their goals.
From end of August 2019, each group will have their own dedicated coach. The groups will be as follows:
T Group - Coached by Natalie, Tuesdays at 18.30.
W Group - Coached by Rich, Wednesdays at 18.30.
Each of the groups will be programmed by the dedicated group coach and will be multi-terrain groups, meaning all of our runners will become efficient and familiar with both road and trail running.
Each of the groups will meet at Macclesfield Performance at the allocated time slot, unless your coach has informed you otherwise with notice prior to your run day.
The group coach will offer a weekly update on the upcoming runs and locations if anything changes via our social media feeds. You can also contact the session coach directly to request information if you do not have social media access.
You will not be restricted to just one group, runners that wish to run in more than one group a week are of course invited to do so. The only condition being you must be capable, as per the group description.
We will be releasing information on each of the groups, the coaches, and what to expect from September over the next 3 weeks. Starting with information on “T Group” with Natalie, so watch this space.
News | Meet Sam
I am really excited to be joining Macclesfield Performance. I am a strength and conditioning coach and a personal trainer. I specialise in strength and conditioning for outdoor athletes – anyone who enjoys the great outdoors, either competitively or purely for fun.
Although there can be some old-school thinking/reluctance around strength training in outdoor athlete communities, the bottom line is that if you’re a cyclist (road or MTB), climber, mountaineer, runner, triathlete, wild swimmer, skier, snowboarder or even paraglider, targeted, individualised strength training can make you faster, stronger and more injury-resistant. All of which mean that you can perform at a higher level, train more consistently and enjoy your sport more. Strength can help you keep you racking up those great adventures for many years to come!
Having spent many years in a busy, stressful, time-poor (non-fitness) job I know how hard it is to keep fit and strong in and around the other pressures of life. Because of this, I also provide personal training for anyone who would simply like to get stronger and fitter, but who might not know where to start or how to fit it into a busy life. There is a lot of confusing information out there and sometimes we all just need someone who knows what they’re talking about to point us in the right direction.
I have a life-long love of sport, exercise and the outdoors. Previously a county- and university-level badminton player and coach, most of my 20s and 30s were focussed on outdoor sports, in particular climbing, cycling and winter sports. I’ve been cycling (including competitively) for 30 years, climbing for 11 years and snowboarding for 20 years, and they’re just my 3 favourite ones!
Although sport and exercise has always been central to my personal life, it hasn’t always been my professional life. After originally starting a sport science degree at Glasgow University, my interests evolved a little, and I eventually gained a PhD in Biochemistry and Cell Biology from The University of Bristol, via a couple of stints living in Japan. I worked for a number of years researching the molecular mechanisms behind cancer and other diseases, and later I moved into medical, scientific and health communications here in Macclesfield.
Multiple injuries over the years led me to explore and become passionate about focussed, science-based strength training, and I came to view strength as the absolute foundation for long-term athletic performance, injury resistance, recovery and health, both physical and mental. Over time I decided to leave my career in science and communications to pursue a new career providing strength coaching and personal fitness training.
It is my mission to provide highly personalised, evidence-driven training and coaching to athletes and non-athletes alike, blending my own athletic-, scientific-, life- and career-experience to help people meet their own sporting, health and life goals as efficiently, effectively and sustainably as possible.
If you’d like to explore getting stronger, whatever your sport or motivation, please come and chat to me on the MP gym floor, or contact me via my website for more information.
I look forward to meeting you!
Blog | What is MetCon?
We get asked time and time again what is MetCon?
Is it circuit training?
How can it help me with my goals?
So here are some answers for you about the Metabolic Conditioning sessions we run at Macclesfield Performance.
Firstly, “MetCon” at Macclesfield Performance isn’t random, it’s programmed and progressive.
MetCon has often been categorised as short duration high intensity workouts combining a number of skills drilled at maximal intensity to create aggressive, sickening workouts that leave you mashed within a very short frame of time.
Sounds delightful right!?
Read on, we’re going to dispel some of your concerns in the next few minutes in the hope to help you see, MetCon at MP isn’t as described above.
Since around year 2000, “CrossFit” has been donning the MetCon label and doing it at full velocity. Workouts like “WODs” have seen many a sweat fest with participants giving it literally everything they have to the last second - beasting themselves to beat time or max out-sets.
Traditionally, however the first use of “Metabolic Conditioning” as a training concept was not that of maximal intensity for every session, but rather maximal “sustained” effort for the duration of the session and this concept is still hugely favoured especially by Strength & Conditioning coaches.
To help you understand better, firstly we need you think about exercise as not just a way to lose fat or burn calories per session, but instead think of it as a way to become more efficient at doing those things alongside many a positive side-effect. Couple the positive side-effects of long term fat reduction and muscular and cardiovascular conditioning as the basis for your workouts and you have our MetCon at MP.
MetCon was described once as "the ability to work at a high level of intensity for a prolonged period of time. The ability to work at a level very close to 100% of intensity for a period of at least 20 minutes”.
Now the key point to consider here is duration…
To sustain near maximal intensity individuals must train “near maximal” and not “Maximal”… Sounds obvious right?
Well perhaps for some not so much. You see HIIT (High Intensity Interval Training) has been highly popular for years and with that the belief that the only way for you to lose fat and get fitter is do HIIT all the time has meant that a lot of people are missing the bigger picture when it comes to training intensity. Many people are only becoming good at working at very high intensity, your body after all, adapts to meet its demands. Unfortunately ask those same people to work for longer than 20-40 second rounds and their performance can often be less impressive.
To be able to even consider being able to sustain near maximal for a time frame such as 20 minutes, individuals need to be conditioning all their energy systems to be able to last at that level of intensity and for that period of time.
Simply put, going hell for leather for the first 3 minutes will only result in one thing… a energy depletion that in turn will force your body into a new training zone… even though you may feel you are going at 100% the likelihood is you’re only going at 70% of what you could be capable of as you are only conditioned to do high intensity circuit style station to station workouts.
In any sport or successful long term training method, the way in which sessions are programmed is key. What we love about MetCon is the workouts are designed to make individuals work hard in any workout but in a way in which they are always able to complete the entire workout to the best of their ability. In the training zones depicted for that specific training phase in the programming. Our MetCons are not random.
The overall goal of MetCon is to train the participant to be able to target which ever energy system/systems required on the day, or even mix off all and you can leave the programming and planning of all of this to us - how great is that!
There are many variants and sessions are full of variety and kept interesting to keep you motivated.
Check out the table attached… using different training techniques, intensities and durations, changes what energy system a person is using for the workout.
MetCon targets all of these energy systems at different stages throughout the programme, individually and combined.
How do you know if its working?
Well apart from the obvious results, the loss in body fat, the increase in load you can lift or carry, the distance you can row, run or ride comfortably, the dropping of a dress size. We also include benchmark weeks in MetCon. This is a week designed specifically to test if you have got fitter, faster and/or stronger and is a great incentive to train towards.
We currently lead 3 MetCons at Macclesfield Performance. Two AM sessions (Monday & Wednesday) and one PM session (Monday).
Check out our timetable for times, to book and give it a go!
News | Half price membership offer all summer!
You may have seen during July we decided to launch a 50% off your first month’s membership offer to all new members.
This was aimed to offer you the chance to visit Macclesfield Performance & Run Macclesfield with a little incentive and we are delighted to see so many of you have enjoyed your first month with us for half the price!
We’ve decided to run this offer all through the summer. This means those such as students, teachers, parents with more time off work and anyone else keen to boost their training regime this summer can continue to grab a bargain membership through July and August, ending in September.
Simply enter discount code FIRST50 at checkout when choosing your membership package on our booking page and enjoy!
Once your first payment has been made you will receive a confirmation email. Keep hold of this as you can change or cancel your subscription using this email at a later date if you wish.
If you are happy with continuing your membership after your first discounted month, full payment will automatically be taken the following month on the same day.
Training at Macclesfield Performance, is fun, pressure free, has no tie-ins and easily adaptable to your lifestyle and financial needs. We are an independent gym, that allows you to keep your independence too!
Testimonial | Client Cristy
I have always fancied myself as a mountain biker and a bit of an adventurer. I have big dreams and love a challenge.
When my friend coerced me into signing up for the Joberg2C, a 9 day 900km mountain bike race across South Africa, I had little hesitation in signing up. It was absolutely aligned with my dreams.
Fast forward a few months to September 2018. I had an impending sense of dread: “what I was thinking?”. I had been trying to follow an extremely complicated online training plan, with little improvement. My approach (just ride & ride) was not working, and… winter was coming! I was frustrated, unfit, overweight and totally overwhelmed. Self-doubt becomes a slippery-slope!
I had just started thinking that a cycling coach / trainer of sorts may be what I needed when I met Dom in her Cyclone class one Friday afternoon. I consider it a moment of divine intervention that our paths crossed and that I asked her if she knew of anyone who could help me to prepare for the event. That is how I ended up at Macclesfield Performance. At the risk of sounding dramatic, this was a turning point not only for my training, but emotionally and physically too.
It was very overwhelming for me (a “recreational cyclist”) to start a new training program with a completely different approach to anything that I had done before. I was strength training 2-3 times a week and following a bespoke cycling program that Natalie put together for me. The stress and chronic sense of failure I had endured while trying to follow the unmanageable online program disappeared as I started with their joined-up approach. They did the thinking and the planning, all I had to do was put in the time!
I was always dismissive about my status as a “Recreational Cyclist”, Dom and Nat made me feel like an “Elite” and were so committed to helping me smash my goals! Having this level of interest, care, support and, of course, challenge was something that I had not experienced before.
Encouragement for getting a squat right, or having a good Wattbike session, or improving on a Strava segment meant so much to me, at a time when I had been feeling so lost and low. Bit by bit, session by session, my strength, endurance and confidence grew. My countdown app to the event started to excite and no longer scare me.
In April I set off to South Africa to participate in the event. I was excited for it. I took a lot of confidence in the fact that my coaches were confident in me smashing it! Also, I had seen so much progress in my strength and endurance while on the program. Having cycled in snow, rain and mud (mostly on my own) I had built a good amount of mental resilience too. Somewhere along the way I started to believe in myself again.
The Joberg2C experience was incredible, and incredibly tough. Cyclists bikes and bodies take a massive hammering on the trails, some of which are very technical. 9 days and 65 odd hours in the saddle is significant, with little opportunity to recover in between. I was ready though. I can honestly say that I had been perfectly prepared for this kind of event!
Because of the strength training, I could keep form over hours on long smashing descents. Because of the bike sessions to specifically build endurance, I could get to the top of long climbs without my heart rate going out of control. Oh, there were plenty of them (a few days were in an area called “the valley of a 1000 hills”)!
I am deeply grateful to Dom and Nat for their help and thoughtful programming. I would never have managed this ambitious goal without them. As much as I loved the ride itself, it was the journey getting there that made it the so satisfying.
Session Information | Cyclone 30
Join in with one of our most popular weekly classes. Cyclone is a twice weekly progressive interval training programme on Keiser M3 Spin Bikes.
Attendees benefit from structured and challenging cardiovascular conditioning. This indoor cycling course is a fun and progressive course of sessions suitable for all abilities and people with all goals.
Cyclone, is led by MP coach Sam, with improved performance and health as the footstone of each session.
Unique in style, Cyclone is not your average “Spin” style session. Those who attended our regular sessions have seen measurable improvements in:
Cardiovascular fitness.
Reduced body fat.
Personal progression.
Improved performance.
Confidence and direction with their training.
Each session applies structure and teaches consistency, to gain the best possible results. Participants become efficient at tapping into different energy systems and maintaining power effectively as they work hard each week to meet their own benchmarks. At Cyclone you don’t just assume the workout is doing you good, you see yourself get better as the group regularly sets goals be be achieved.
We lead Cyclone 30 sessions from Hulleys Spin Studio, Club AZ, AstraZeneca, Macclesfield.
Mondays: 12.15-12.45 / Fridays: 16.30-17.00
Course | Couch To 5km June 2019
Running can be a scary thought if you’ve never done it before. Where do you start? How much should you do? Where should you run?
There are so many questions that are sometimes off putting enough if your confidence is already a little low.
At Run Macclesfield & Macclesfield Performance we aim to take all the unknown away to make it as simple and as exciting as possible for you to lace those trainers up and get started! So we developed our Couch To 5km course.
What is the c25km course?
Our C25km is a progressive 8 week course, under the tutelage of our two UKA accredited Running Coaches, Emma & Natalie and a UKA Leader in Running Fitness (LiRF) Rich. Who endeavour to offer you full support and programming during your learning period. We have been leading Couch To 5km Courses in Macclesfield for 5 years and our excitement for getting newbie runners to that 5km marker never fades!
The support at our C25Km courses doesn’t stop with the bare bones of the session plans and weekly group runs. Your coaches and LiRf are on hand throughout the 8 weeks to offer you all kinds of support; ranging from advice on footwear, correct running form, warm up and cool down help, training tips and so much more. The course also includes 8 weeks of “core strength” sessions to attend if you wish as part of your course content amongst lots of other helpful hints and tips along the way - laying you the perfect foundations for your new found healthy hobby.
History has proven with all of our previous C25Km courses that by end of the course you'll be tackling the distance without a moment’s thought, a fully fledged and more than capable 5km runner!
Yes - YOU!
Your course content includes two coached runs a week, Monday and Wednesday evenings at 18:30. Meeting at Macclesfield Performance on Gunco Lane, Macclesfield, and a homework run to do in your own time. Don’t worry if you aren't able to attend every single session as we have plans in place to ensure you never fall behind.
Over the last 5 years we've delivered 15 courses with over 250 course graduates. These runners have gone to achieve plenty more impressive milestones and goals with us. These include…
Continuous weekly club running with Run Macclesfield.
Involvement in other courses at Run Macclesfield & Macclesfield Performance
Park Run participation.
10km obstacle courses and local events.
Regular trail running.
Half Marathons - both road and trail.
Marathons - both road and trail.
Regular gym attendance at Macclesfield Performance.
Fat loss, better health, new found self-confidence and improved physical fitness.
We are immensely proud of all our runners and to help new runners go from strength to strength is one of our favorite things to do.
Check out some of these testimonials.
+ Jules thinks....
C25Km with Run Macclesfield was a fantastic opportunity and experience. The coaches were extremely knowledgeable, they kept an eye on your running form so they could advise you how best to improve or tweak things. The warm ups and cool downs were fantastic and the course worked! Never in a million years did I think I would be able to run 5 kilometers, now I'm doing it regularly! Most importantly... I'm enjoying doing it.
+ Rory says...
For years I tried to run 5km but I always ended up walking bits. The Run Macclesfield C25KM helped me crack how it was done and build it up. It has also been a great way to meet lots of fab people in Macclesfield.
+ Julia has found...
Joining Couch To 5km with Run Macclesfield has been a personal game changer for me. I really enjoyed the training sessions they were incredibly professional, very friendly and lots of fun. The coaches are so inclusive and so encouraging. I can now run 5km without stopping and even get up a few cheeky hills. I have continued to attend the club nights and also run with a few other of the couchers who I met on the course. Running is my new passion!
+ Jayne feels...
For me it was great value for money 16 coached sessions. I still have Emma's advice in my head running now. the longevity of it - I'm still running now where as friends following an app have given up and I get to run with a great bunch of people each week.
Morning Fit & Strong Course at Macclesfield Performance
We only have 6 places left on our upcoming morning Fit & Strong course starting on Monday 10th June.
To help you make your decision and to avoid you missing your chance to book your place we have listed below some information about the course.
Course Session Days/Times
Monday & Friday
9.30am - 10.30am
These are programmed 1 hour coached sessions. All course participants will receive 15 weeks of programmed training to help them achieve their goals.
This programme is delivered by our coaches every Monday & Friday at 9.30am in a small group setting and is coupled with a course pack and a private training community on Facebook. It is not essential to have Facebook. We will make sure you are kept up to date with any important information if you do not.
We don’t just stop there, as part of the course you also get 100% access to our entire timetable. Meaning you can attend any classes and open gym sessions at MP for the full 15 weeks as well.
Course Price
The course is £200 upfront or £50 per month for 4 months.
Our courses at Macclesfield Performance are accessible to our “Elite Members” at no extra cost provided they book their place. There are no hidden charges. Therefore all you need to do to secure your place on this course is join as an “Elite” member and book your place before they run out.
Booking is done via email to team@macclesfieldperformance.co.uk
You may prefer an upfront payment to help ensure your regular commitment to a fully paid for course. If you are lacking in motivation this is a great way to make sure you show!
If that is the case we also accept the up front payment in full of £200 for your 4 months membership.
What else?
All course attendees are treated to a graduation event at the end of the course. Our latest graduation event was an exclusive photo shoot with fitness photographer Eddie Whitehead Photography. The group were treated to a fun shoot and five of their favorite images professionally presented to keep.
Watch this space for the surprise graduation event for you and your course mates following completion of your course!
All course attendees are also taken through a full movement screening to ensure that their programming is individualised and created specifically for them, their limitations or advances and their goals.
Who can book?
You. All of our courses are open to current members and non-members to book.
No matter your sex, experience, age (so long as you are over 16) you are suitable. We like a challenge. All we ask is you bring your game face, be motivated to work hard and learn.
Our coaches work tirelessly to ensure they deliver the best quality service to you and so in return all they ask is you open heartedly give it what you can. If you put in the time and effort you will reap the rewards.
What if I miss some dates while I am away?
100% attendance is not compulsory, any sessions you have missed will be in your coursework packs. This means you can catch up during open gym, or even take the session away with you to do on your travels if you find a gym. We offer the freedom and resources to you for you to make it work for you!
I have an injury, can I still do this programme?
Of course! This is why we provide you with a movement screening before you start the programme so that we can identify any injuries or muscle imbalances that we need to work with. Our expert coaches will then adapt the programme to suit your needs.