It's not coaching; It's life changing

Sub 3 marathon.

Most runners think it is about speed.

It is about foundation.

I have coached nearly 900 runners under 3 hours. Beginners. Club runners. Masters athletes. Every single one built on the same principle. Get the foundation right and the time takes care of itself.

Get it wrong and you fail#runningcoach #sub3 #marathontraining

I have made a 90 minute masterclass covering everything. The eight principles of marathon training. How to build a foundation that holds. Why most sub 3 attempts fail and how to make sure yours does not.

One link. No fluff. No upsell.

🎬 https://www.youtube.com/watch?v=oJDC1Y-tOGg&t=126s

He was doing everything right…
or at least, that’s what he thought.

Running more.
Pushing harder.
Showing up every day.

But the results?

Still the same.
Same pace. Same fatigue. Same frustration.

He started questioning everything—
“Am I just not good enough?”

Then he got coached.

Not just a plan…
a system.

✔ A full performance breakdown
✔ Structured training aligned to his goals
✔ Weekly feedback and adjustments
✔ Real guidance—not guesswork

Suddenly, things changed.

His training had purpose.
His effort had direction.

And the results?

Faster times.
Stronger finishes.
Confidence he never had before.

Because the difference wasn’t effort…

It was having the right system.

👉 Ready for your own transformation?

🚀 DM “COACH” and let’s build your system

#RunningJourney
#AthleteTransformation
#RunningCoach
#MarathonTraining
#RunSmart
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#EnduranceTraining
#PerformanceCoaching
#RunningCommunity
#TrainWithPurpose
#RunCoachLife
#StazzasStable
#GetFaster
#AthleteMindset
#CoachingWorks
#FromStruggleToSuccess
#LevelUpYourRunning
#ConsistencyWins
#TrainSmart
#RealResults

Limited coaching slots left this month!

Once they’re filled…
that’s it.

No waitlist guarantees.
No last-minute openings.

We keep spots limited to ensure:
✔ High-level coaching
✔ Personalized feedback
✔ Real results for every athlete

This isn’t for everyone—
only for those ready to take their training seriously.

👉 Apply before spots are gone
⏳ Secure your spot now

🔥 DM "COACH" and I will send you the details!

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Run coaching is not about plans.

It is about changing lives.

I am an Olympic running coach. Nearly 900 runners under 3 hours for the marathon. Beginners to Olympians. 40 years of experience building human beings into something they did not believe they could be.

Most coaches send you a plan and disappear.

That is not coaching. That is administration.

Real coaching is daily commentary on every run. Weekly feedback on everything the numbers show and everything the numbers do not show. Monthly reviews that look at the whole picture. The availability to pick up the phone when the athlete needs the coach and not when the coach finds it convenient.

The plan is the smallest part of what I do.

The relationship is everything.

If you are looking for a coach who shows up for every session you do I have made a 90 minute video covering my complete coaching philosophy. What to look for in a coach. What to demand. What the difference looks like between a coach who changes your running and a coach who changes your life.

No need to comment. No need to DM.

Everything is here.

🎬 https://www.youtube.com/watch?v=oJDC1Y-tOGg&t=126s #runningcoach #marathoncoach #onlinerunningcoach

Why weekly feedback changes everything.

Most runners follow a plan…
and stick to it no matter what.

But here’s the problem 👇
Your body isn’t static.
Your performance isn’t linear.

Some weeks you’re improving.
Some weeks you’re fatigued.
Some weeks you need to push.
Some weeks you need to pull back.

That’s where weekly feedback comes in.

Because small adjustments—
made consistently—create massive results over time.

✔ Adjust pacing
✔ Modify volume
✔ Prevent injury
✔ Optimize recovery

This is how you train smarter, not just harder.

Micro-adjustments = faster results.

👉 Want coaching that actually adapts to you?
DM “COACH” to learn more

#RunningCoach
#RunSmart
#MarathonTraining
#EnduranceTraining
#PerformanceCoaching
#AthleteDevelopment
#TrainingPlan
#RunningTips
#RunCoachLife
#OnlineCoaching
#TrainWithPurpose
#StazzasStable
#InjuryPrevention
#RunBetter
#AthleteMonitoring
#TrainSmart
#PeakPerformance
#ConsistencyWins
#RunningCommunity
#CoachingMatters

I need your help.

40 years of coaching. Nearly 900 runners under 3 hours. Beginners to Olympians. I know everything about building a human body into something extraordinary.

And 18 months ago I started smoking 30 cigarettes a day.

I am 61 years old. I am attempting the M63 marathon world record. Sub 2:30. Seville. February 2028. I have dropped 4.3kg in four weeks. I am running again for the first time in five years.

The cigarettes have to go.

I know the physiology. I know what they are doing to my lungs on every training session. I know the ceiling they put on everything I am trying to build.

Knowing is not the same as stopping.

If you stopped smoking I want to know how you did it. What worked. What did not. What nobody tells you about the first week. Drop it in the comments. Every response gets read. Every one.

The goal is this week. The record needs clean lungs. Seville needs everything I have.

Help me get there.

👇 Drop your advice in the comments ▶️ Full story in the link in the video 📖 Check the bio for the full journey #quitsmoking #runningcommunity

👉 This is what real coaching actually looks like.

Most people think coaching is just sending a training plan…

It’s not.

Real coaching is built on constant feedback, adjustment, and precision.

Here’s what actually happens behind the scenes:

✔ Feedback System
Every session reviewed. Every detail matters.

✔ Weekly Review
Training is adjusted based on real performance—not guesswork.

✔ Athlete Monitoring
Progress, fatigue, and recovery tracked continuously.

Because results don’t come from static plans—
they come from responsive coaching.

This is how athletes improve faster, stay consistent, and avoid burnout.

👉 This is what real coaching looks like.

DM “COACH” to learn how it works

#RunningCoach
#PerformanceCoaching
#MarathonTraining
#RunSmart
#EnduranceTraining
#AthleteDevelopment
#CoachingSystem
#RunCoachLife
#OnlineCoaching
#TrainingPlan
#RunningCommunity
#TrainWithPurpose
#StazzasStable
#RunBetter
#AthleteMonitoring
#CoachingMatters
#TrainSmart
#PerformanceTracking
#QualityTraining
#CoachingProcess

Most runners train week to week…

But real progress comes from thinking long-term.

A proper 12-month timeline isn’t just a plan—
it’s a system that connects:

✔ Your training cycles
✔ Your race schedule
✔ Your recovery strategy
✔ Your nutrition
✔Your Strength
✔Your Conditioning

So every phase builds on the last.

No wasted effort.
No random training.

Just consistent, measurable progress.

👉 Save this if you’re serious about improving
💬 DM “COACH” and we will help you get started.

#RunningCoach
#MarathonTraining
#RunSmart
#TrainingPlan
#EnduranceTraining
#AthleteDevelopment
#RunningTips
#PerformanceCoaching
#RunningCommunity
#TrainWithPurpose
#RunCoachLife
#Periodization
#StazzasStable
#RunBetter
#AthleteMindset
#LongTermTraining
#PeakPerformance
#InjuryPrevention
#NutritionForAthletes
#TrainSmart

Training hard isn’t the same as training smart.

A lot of runners think they are doing everything right..
and still stay stuck.

Not because they lack effort—
but because they lack structure.

That’s the difference coaching makes.

It turns effort into results.

👉 Want the same transformation?
DM/Message us “COACH”

⚡ Let’s build your system

#RunningCoach
#MarathonTraining
#RunSmart
#RunningJourney
#PlateauToProgress
#EnduranceTraining
#AthleteMindset
#RunningCommunity
#OnlineCoaching
#RunCoachLife
#TrainWithPurpose
#BeforeAndAfter
#PerformanceCoaching
#StazzasStable
#RunBetter
#LevelUpYourRunning
#CoachingWorks
#GetFaster
#TrainSmart
#AthleteTransformation

Most programs give you a plan.

Download it. Follow it. Hope it works.

But Quality runners don’t train like that.

They follow a system built around them.

A system that adapts, evolves, and improves with every step.

That’s the difference between:
❌ Staying stuck
✅ Breaking through your limits

If you want real progress—
you need more than a plan.

𝗬𝗼𝘂 𝗻𝗲𝗲𝗱 𝗮 𝘀𝘆𝘀𝘁𝗲𝗺.

👉 DM “PLAN” to get started
⚡ Let’s build your personalized performance system

#RunningCoach
#MarathonTraining
#QualityTraining
#RunSmart
#EnduranceTraining
#AthleteDevelopment
#PerformanceCoaching
#RunningCommunity
#OnlineCoaching
#RunCoachLife
#TrainWithPurpose
#RunningPerformance
#Sub3Marathon
#CoachingSystem
#StazzasStable
#RunBetter
#AthleteMindset
#LevelUpYourRunning
#TrainSmart
#PeakPerformance

What if your love for running could become your full-time income?

Not just coaching…
But building a life of freedom, impact, and purpose.

This is exactly what Stazza’s Stable Certified Coaches are doing right now.

And now… it’s your turn. 👇

🚀 Become a Certified Online Running Coach
🔗 Link in bio

“Comment ‘ONLINE COACH’ and we’ll send you details”

#RunningCoach #OnlineCoaching #FitnessCareer #RunYourLife #PassiveIncomeFitness #StazzasStable #FitnessBusiness #CoachCertification

800+ sub-3 marathons.

That doesn’t happen by chance.

Behind every result… is a system.

Not motivation.
Not guesswork.

But:
✔ Structure
✔ Feedback
✔ Precision

The same principles used to develop Quality athletes
are the same ones inside Stazza’s Stable Academy

Because results aren’t random—
they’re engineered.

👉 Apply now to secure your coaching spot:
https://stazzasstable.com/coaching/

⚡ Limited slots available!

#Sub3Marathon
#RunningCoach
#MarathonTraining
#Quality Performance
#RunSmart
#EnduranceTraining
#AthleteDevelopment
#PerformanceCoaching
#RunningCommunity
#TrainWithPurpose
#RunCoachLife
#StazzasStable
#PeakPerformance
#RunningResults
#TrainSmart
#AthleteMindset
#CoachingSystem
#RunBetter
#MarathonPrep
#QualityTraining

You don’t need more miles.
You need a system.

👉Comment “COACH” and I’ll show you how it works.

#onlinecoaching #marathontraining #runsmart #endurancetraining #sub3marathon

Week 2 weigh-in is live. ⚖️

82kg at launch.
80.2kg today.

The direction is right. The journey is very much happening.

Serious Phil has thoughts about the numbers.

Serious Phil always has thoughts.

Full video on YouTube — link in bio. ⬆️

#Sub3Marathon #StazzasStable #ZeusSpoke #MarathonJourney #CoachStazza #WeighIn #Over60Fitness #ThailandLife #TheStablemasterSpeaks #MarathonCoach #Running #FitnessJourney #Comeback #MastersRunning #Sub3at64 #ThailandRunning #OnlineRunningCoach #MarathonTraining

Welcome to Stazza's Stable YouTube Channel, sharing first on #insta

The start of the #worldfamous @stazzas_stable #olympiccoach #transformationjourney

#zeus spoke, #ilistened

#Sub3 #marathoner at the age of 64

#followthejourney

https://www.youtube.com/@stazzasstable1965/featured

1. Breathe through your mouth and nose

Nose-only breathing limits your oxygen intake when effort rises. Open up and breathe freely to keep the engine fuelled.

2. Run-walk intervals

For beginners, mixing short walking breaks into your run isn’t cheating; it’s smart. Your heart rate recovers, your legs reset, and you cover more ground overall.

3. Slow down

Most runners go out too fast. Drop your pace until you can hold a full conversation and you’ll be amazed how far your legs will carry you.

4. Fuel before you fade

Don’t wait until you’re running on empty. Take on a gel or chew every 45 minutes on longer runs to keep your energy topped up.

5. Strengthen your hips and glutes

Weak hips mean your legs tire faster as smaller muscles compensate. Two sessions a week of simple strength work pays enormous dividends on the road.

6. Stay on top of hydration

Even mild dehydration kills your endurance. Drink little and often rather than waiting until you’re gasping.

7. Build your long run gradually

Add no more than 10% distance each week. Patience here is everything: your aerobic engine needs time to grow before it can carry you further.

Want to nail your sub-3? NAIL this 1 workout… 🔥

This 1 workout has helped 800+ marathoners nail their sub-3… save to revisit later! Want more Olympic running tips? Follow along for daily non-negotiables!

1. Marathons run at 75–85% of VO2 max:

Lactate threshold and running economy matter far more at race pace.

2. It doesn’t predict performance well enough:

Two runners with identical VO2 max scores can have wildly different marathon times.

3. Training doesn’t change based on the number:

Your sessions stay the same whether your VO2 max is 55 or 65.

4. It’s a snapshot, not a story:

Race-day performance depends on fatigue, fuelling, and fitness built over months, none of which a lab test captures.

5. Time trial results are more actionable:

A 10K or half marathon tells you exactly where your fitness stands and what pace to train at.

👀Want in on more of the olympic secrets?

Comment “RUN”

to get hands on my ULTIMATE endurance bundle:

- VO2 max
- Threshold training
- Endurance & speed
- My top podcast recordings

— all in one, for FREE.

My 5 best ‘half marathon’ workouts as an Olympic running coach…

If you want to run smoother, faster, and with less effort,

comment “RUNNER” for my exclusive podcast clip

3 reasons to build your running coaching skills and a business around them

- from an Olympic Running Coach.

If you’re serious about coaching runners AND building a thriving business…

👉 DM me “COACH” for more info

Answering your most googled running questions as an Olympic running coach… part 2.

1. “How do I breathe when running?”

Naturally. Don’t think about it. Don’t count steps. Don’t do nasal breathing. Just relax and breathe naturally.

2. “What are common workouts to improve race times?”

✅ Long runs with tempo in it

✅ Hill blasts (8 secs)

✅ Interval training specific to the event

3. “How do I avoid injuries”

No guarantee. BUT, to lower the risk of injury, the key is to progress training in a structured way.

No sudden jumps or changes in mileage, harder work, surfaces and adequate recovery between workouts.

4. “What’s the best way to FUEL?”

✅ Before runs: eat normal food 2hrs before runs / workouts

✅ During: try to get 60-80gms of carbs every hour

✅ After: endurance recovery drink with carb: protein ratio of 3:1 take within 15 mins of finishing

Want in on more of the olympic golden secrets?

🚀 Comment “RUN”

to get hands on my ULTIMATE endurance bundle:

- VO2 max
- Threshold training
- Endurance & speed
- My top podcast recordings

— all in one for you - for free.

Do running trainers matter?

Asking Olympic Running Coach, John all the juicy running questions…

Want more from this exclusive podcast episode?

Comment “MILES” for the full link.

1. The “too” factor

l.e. doing too much, too soon, too fast…

2. Weak glutes and hips

If your “engine” (glutes) is weak, your “shocks” (knees and shins) take the hit. Gluteal amnesia causes the knees to cave in & the hips to drop

3. Ignoring the “easy” in easy runs

Many runners fall into the “grey zone” where runs are too fast and hard runs are too slow, preventing proper recovery

4. Poor running biomechanics

Overstriding: landing with your foot too far in front of your centre of gravity; acts like a break.
8-second hill blasts are great for rectifying this issue.

5. Inadequate recovery

Muscles don’t grow during the run; they grow during sleep. Chronic sleep deprivation & lack of rest days prevent the repairs of micro-tears.

Want more secrets on endurance training?

✅ Comment “RECOVERY”

& I’ll send you an inside scoop of our
exclusive course - FREE.

1. “easy” running pace

A comfortable, conversational running pace where you could hold a full sentence without gasping, typically 60–75% of maximum heart rate, which builds aerobic fitness while allowing your body to recover.

2. Tempo

A sustained, comfortably hard effort run at or near your threshold pace, typically for 20–40 minutes, teaching your body to hold a challenging pace for longer without blowing up.

3. Threshold

Running at a “comfortably hard” pace you could sustain for roughly an hour, which trains your body to clear lactate faster and run harder before fatigue sets in.

4. Intervals

Repeated hard efforts run at a set pace or effort with recovery periods in between, designed to improve speed, VO2 max, or lactate threshold depending on the session.

5. Repeats

A set number of hard efforts run multiple times with rest in between, e.g. 6 × 1 mile.

6. Pace Vs effort

Pace is how fast you’re going (minutes per mile/km); effort is how hard your body is working, which can differ based on hills, heat, or fatigue

7. Aerobic vs Anaerobic

Aerobic means your body is using oxygen to produce energy (easy to moderate running); anaerobic means you’re going so hard your body can’t keep up with oxygen demand.

8. Base training

A period of easy, high-volume running designed to build the aerobic foundation everything else is built upon.

9. Periodisation

Structuring your training into planned phases over time so your body peaks on race day rather than burning out before it.

10. Taper

Reducing training volume in the final weeks before a race so your body arrives fresh, recovered, and ready to perform.

Olympic running coach reveals the top 3 mistakes he sees in peoples training build up:

1. Lack of specificity
2. Making the block too long
3. Being too aggressive in the build up

Want in on more of the olympic secrets?

✅ Comment “RUN”

to get hands on the ULTIMATE endurance bundle:

- VO2 max
- Threshold training
- Endurance & speed
- This exact podcast recording

— all in one, for FREE.

As an Olympic running coach… I see this mistake runners make all the time…

The thing is, most people often presume running faster = better progression.

But the truth is, easy runs are a NECESSITY for recovery and adaptation.

There should be a significant difference between an easy run and a workout run.

Let me make it simple for you:

Make it conversational.

You should be able to chat away without any effort.

When you’re finishing your easy run, you should be better than when you started.

You’ll find for the same conversational effort, that towards the end of the run, your pace will have picked up by about 10 seconds per mile / 6 seconds per km.

💭 Want in on more of the olympic secrets?

Comment “RUN”

to get hands on my ULTIMATE endurance bundle:

- VO2 max
- Threshold training
- Endurance & speed
- My top podcast recordings

— all in one, for FREE.

Answering your most googled running questions…

as an Olympic running coach…

Want in on more of the olympic secrets?

Comment “RUN”

to get hands on my ULTIMATE endurance bundle:

- VO2 max
- Threshold training
- Endurance & speed
- My top podcast recording

— all in one, for FREE.

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@stazzas_stable

Stazza's Stable comprises runners from around the world, who train under Coach Stazza, AKA The Stablemaster.

The Stablemates range from beginners through elites and compete in all distances from 1500m to ultras.

We offer personalised coaching, the opportunity to become a certified running coach, and the opportunity to experience training at "The Home of Champions", in Iten, Kenya

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1-2-1 Coaching:

As an Olympic Coach, with runners from beginners through elites and from middle distance to ultra marathoners, Coach Stazza ensures a direct, thoughtful approach tailored to each individual’s specific goals.

Become a Certified Coach:

Coach Stazza is an Olympic running coach with over 40 years of experience, guiding athletes to national titles, personal bests, and big breakthroughs.

As the architect behind 800+ sub-3 marathons and 260+ sub-2:30s, Coach Stazza has built a globally recognised coaching method - and now, he's teaching you how to coach runners of all levels through his certification.

Our Offerings

Personalized Coaching

1-2-1 coaching, personalised to your specific needs and goals.

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Become a Stazza's Stable certified running coach through our unique online coaching program.

Train in Iten, Kenya, and experience what it is like at "the home of champions"

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What Athletes Say

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