FROM COUCH TO 5KM TO BOSTON 2025
Background
Pui-Yu saw exercise as a way to counterbalance her relatively sedentary work, though varied these activities were often short lived. In 2018, a friend invited her to do Couch to 5K. Running had always seemed impossible beyond 10-15 minutes so she definitely never imagined identifying as a runner. After 12 weeks she was hooked but coordinating with her running mate became increasingly difficult. Not wanting to lose her enthusiasm she became a solo runner, using a free beginner training plan to complete her first half marathon in 1 hour 56 minutes at a 5:30/km pace.
The Challenge
The adrenaline and achievement of running a race on her own motivated her to enter more races and improve her times. This momentum paused when COVID hit. In 2022, races resumed and Pui-Yu ran the City 2 Surf and the Blackmores half marathon. Feeling the need for a bigger challenge she set a new goal of running a full marathon before turning 50.
Initial Assessment
As a high achiever with a constant hunger for self-improvement, Pui-Yu not only wanted to run a marathon but also do it under 4 hours. Her partner introduced her to Jackson, the run coach at Lockeroom Gym, to learn from the best. Having an experienced coach was a game changer. Though she had some running experience, it was self-guided and inconsistent. Private coaching allowed her to learn everything from scratch and approach the distance safely and effectively.
Training Approach
Jackson’s tailored training plan provided variety and clear instructions, each run focused on different areas of adaptation. This kept the training challenging yet manageable. The Training Peaks app linked with Garmin, syncs the workouts whilst also allowing Jackson to monitor her runs whilst using the metrics to analyse and track progress.
With so many variables in running it can easily throw a runner off. The online check ins and feedback helped Pui-Yu understand and execute her workouts better, maximising every run. Periodic time trials and occasional runs with Jackson have also proven to be highly beneficial in pushing perceived limits.
Achieving Goals
Self-doubt is a major hurdle when trying something new. Trusting the coach and the process is crucial. Pui-Yu ran her first marathon in challenging temperatures only 15 weeks after starting with Jackson. Her time of 3h 49m placed her in the top 10% of all female finishers. Pui-Yu credits the achievement to Jackson’s marathon specific training, customised for her fitness and ability, along with nutrition advice and race tips which helped her to the finish line.
Preparation and Progress
After completing a marathon one can either rest on their laurels or set new goals. For Pui-Yu, it fuelled her determination to aim higher in London, especially knowing her coach would also be running. Jackson’s ambitions and success in athletics and fitness lifted her own efforts and performance. To gain additional race experience, she entered the Orange half marathon. Despite being a practice race and half the distance, it was a timely reminder of the many challenging aspects to running. She unexpectedly placed 3rd in her age division and again in the top 10% of female finishers.
The Outcome
For Pui-Yu, the training is the most enjoyable part of running, building strength and resilience. The sessions teach you to overcome negativity, to push through discomfort and face your fears. Each run’s lessons become invaluable, especially when things don’t go as planned, helping you manage and adapt to finish.
Pui-Yu knew she could run 42 km, but London was a completely new experience. Faith in her training was key to her performance in such an iconic race. She achieved a personal best by 9 minutes, ranked in the top 5% for her age division with a time of 3h 40m, and qualified for Boston. She now aims for 3h 30m in 2025. To provide an even more comprehensive program, Jackson has added strength workouts to optimise her training. This should make her a more stable and efficient runner as well as build endurance for this pinnacle event.
Conclusion
Running is available to everyone and everyone is capable of achieving their goals. It not only improves you mentally and physically but also builds lifetime memories. Having a coach certainly helps fast track the results, but hard work and patience is also needed. Pui-Yu’s running journey so far is proving that age does not have to slow you down, she is now focusing on a new PB in the Sydney Marathon in September.
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