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improve your performance

- Want to run faster, further and find it easier?
Less risk of injury
More chance of success

As runners we are always looking for ways to improve. We want to run faster, run further, find it easier, but so often we find ourselves stuck in the same gear, doing the same runs at the same effort level week in, week out, in HOPE that we will improve.

Just like your car wouldn’t be very happy if you drove to work in a single gear, neither is your body. One gear = one benefit.

To really improve you need to run through your full range of “gears” to develop all areas of your running…

Running with Jake - Your range of gears icon

1st Gear

Used for effective warm and cool down, and to recover from tougher sessions.
Running with Jake - Your range of gears icon

2nd Gear

Improves endurance and teaches the body to use fat as a fuel source.
Running with Jake - Your range of gears icon

3rd Gear

Builds aerobic endurance and improves efficiency.
Running with Jake - Your range of gears icon

4th Gear

Improves your ability to run faster for longer.
Running with Jake - Your range of gears icon

5th Gear

Used for effective warm and cool down, and to recover from tougher sessions.

However it can be difficult to know exactly what our correct gears (or intensities) are, because everyone is different. A blood lactate test delivered by our sciencey friends at the University of Derby will help us to determine the training gears specific to YOU.

Beat your personal best with the Running with Jake Performance packs

Get a blood lactate test, a personalised training plan, a race day strategy plan, a midway check in with Jake and exclusive access to the Running with Jake online community, packed with like minded runners, tips, guides and more.

Marathon

Performance pack
Fitness testing icon
Blood lactate test Delivered by the Human Performance Unit at the University of Derby
Scheduled Plan icon
16 week training plan Structured and based on your test results, lifestyle, and training preferences
Fitness testing icon
Mid plan retest To make sure your training plan is still in line with your fitness levels
Facebook group icon
Exclusive membership Access to the Running with Jake Performance Community on Facebook
Strength training icon
Real-time strength workouts Video guides to help you workout in between sessions
Race day strategy icon
Race day Strategy plan Preparation, checks and tips to get you ready on the big day
Plan price £139per month for 4 months
Get Started

Half Marathon

Performance pack
Fitness testing icon
Blood lactate test Delivered by the Human Performance Unit at the University of Derby
Scheduled Plan icon
12 week training plan Structured and based on your test results, lifestyle, and training preferences
Facebook group icon
Exclusive membership Access to the Running with Jake Performance Community on Facebook
Strength training icon
Real-time strength workouts Video guides to help you workout in between sessions
Race day strategy icon
Race day Strategy plan Preparation, checks and tips to get you ready on the big day
Plan price £109per month for 3 months
Get Started

10k

Performance pack
Fitness testing icon
Blood lactate test Delivered by the Human Performance Unit at the University of Derby
Scheduled Plan icon
8 week training plan Structured and based on your test results, lifestyle, and training preferences
Facebook group icon
Exclusive membership Access to the Running with Jake Performance Community on Facebook
Strength training icon
Real-time strength workouts Video guides to help you workout in between sessions
Plan price £99per month for 2 months
Get Started

Why do I need a blood lactate test?

Blood lactate accumulates in the body as we run. At moderate intensities we can comfortably cope with the amount of lactate that is being produced and dispose of the stuff without too many problems (think a tiny hole in a boat and three men with buckets). As we work harder it becomes a lot more difficult to cope with the amount of lactate being produced (think several holes in a boat and one man with a ladle).

The aim is to determine your highest sustainable level of lactate accumulation before it seriously hinders your performance (your lactate threshold). Knowing this I can then plot your gears and help you to understand the exact speeds and heart rates you should be running at to maximise your training.

The test involves a little plod on one of their swanky treadmills in the Human Performance Unit. Through a combination of running and walking I gradually increase the intensity and periodically take pain-free little blood samples, similar to a blood sugar testing lancet you might use at home.

The treadmill test lasts for around 20 minutes and it is for all levels of ability – this is not an ‘all out’ maximum heart rate test, and I can assure you I won’t have you hanging onto the treadmill for dear life.

Running with Jake Performance Packs are designed to take out the guesswork and give you all the tools you need to take you out of cruise control and accelerate your progress.