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Videos of running drills presented by Sam

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Exercise guidance booklets developed and written by Sam

Core Stability Booklet

This is a brief guide to using a gym ball in order to improve your core stabiliy and core strength. It has all the basic exercises that take place in class and is an ideal resource to enable you to practise at home.

A5 black and white format booklet, 44 pages of text and photographs - £6 or £4.50 for digital pdf colour format.

Download a sample page... 64KBpdf icon

Flexibility Booklet

A brief guide to improving and maintaining flexibility using static stretching sessions. Provides a sample static stretch routine that can be carried out at home.

Helps to reduce the risk of injury and is a 'legal' performance enhancing supplement to your training!

A5 black and white format booklet, 18 pages of text and photographs - £2 or £1.50 for digital pdf colour format.

Download a sample page... 41KBpdf icon

The booklets can be purchased at class or at personal training sessions. Alternatively if you'd like a hard copy sent to you or a digital pdf, please contact me on 01900 825974 or via .

Post Natal Booklet

This booklet is designed to help post natal women regain their pre-pregnancy figure by strengthening core, back and pelvic floor muscles.

The exercises begin at the most basic level and progress slowly and safely to help you get back to fitness.

A5 black and white format booklet, 40 pages, £6 or £4.50 for digital pdf colour format.

Download a sample page... 110KBpdf icon

Notes and training resources from Classes and England Athletics Courses

Ladder and Hurdle Drills (Notes and Information) (2014-06-18)... 193KBpdf icon

2012 Langdale 10K Training Programme (2014-06-18)... 201KBpdf icon