About Paul

Paul: Voted British Masters Athlete of the Year by Athletics Weekly. 2019

Gold Medals in Italy
  • A former Qualified UK Athletics coach of 20 years.
  • Currently ranked M60. No.1 in UK 800m, 1500m & The Mile.
  • Winner of the London Westminster Mile.
  • 1500m Bronze Medalist, World Championships, Poland.
  • 800m Gold Medalist @ European Masters Championships Italy 2019
  • 1500m Gold Medalist @ European Masters Championships Italy 2019
  • 10,000m Gold Medalist @ European Masters Championships Italy 2019

Paul Fletcher  B.Ed,  is a runner and coach with 40 years experience, and a former qualified endurance coach of 20 years. He qualified within the UK Athletics coaching system, and has extensive and diverse practical experience to support the formal qualifications.

How Paul won 3 Gold Medals

Having always loved running and sport, he thought he would give people the opportunity to keep fit while on holiday or take a week out for some warm weather training. Runinthesun was founded in 2005 and Paul had runners arriving from all over the world.

After a fall at home ( not running related ) Paul was injured and could not run for 22 months, even walking was painful.  But as soon as Paul was injury free, he could not wait to get himself back into shape. However as he was now not as fit ! he knew just how hard it was going to be to get himself back into competitive shape. As a UK Athletics coach Paul knew how to put a running plan together.

Buying a sheet of A2 paper, Paul divided this up into 52 weeks and formulated a running programme. His first race two weeks later was a 10km which he completed in 55:43 and it was tough. Paul knows that being consistent is the key to good training and he kept to his plan.

A year later and another sheet of A2. He ran the same 10km race in 44:15. To win at the World Championships this was not fast enough. Paul did however have another 18 months before the WMAC came to Malaga in Spain. Although not intending to run the 10km @ the WMAC, this was a good indication of his fitness.

 

800m Malaga
800m Malaga World Championships

Yet another year and another sheet of A2 paper is needed. Paul had now taken the time down for the same 10km road race, to 37:28, better but again not fast enough. The world Championships came and went and although Paul was in good shape ( apart from a chest infection ) he was not fast enough. He did however manage fourth place in the 1500m. Paul continued his training throughout the winter of 2018 and was pleased with his progress. In March 2019 Paul competed in the World Indoor Championships in Poland and came home with a Bronze ( his first medal ) @ 1500m behind the World Champion Alfredo and silver medalist Ian Calder.

Running Coach Madrid
1500m Madrid

Paul got back to training and was now confident he could win a medal @ the European Championships in Italy in 2019. Although to win, he would have to defeat the World Champions, in any event. He entered the 800m, 1500m, 4km x country and 10km track, not knowing which  he would run until nearer the time. He decided to drop the 4km because of the scheduling of the events and hoped he would come back with a Gold for the 10km ( although all his training had always been for the 800m ).

European Championships Italy 2019

Paul ran well and took himself through to the 1500m final, with the 7th fastest time. He ran the final tactically very well, taking the front with 600m to go, increasingly picking up the pace and won by 3 tenths of a second from the World Champion Alfredo Bonetti. His first ever Gold and he felt fabulous, the European Champion ! All the days training solo had paid off.

The 1500m. Paul on his way to a Gold medal

The following day Paul ran the 10,000m and with a very slow tactical run, Paul sprinted away from the field with 300m to the finish and took the Gold medal 9 seconds in front of the second placed athlete, over 40m behind.

Paul winning 10000m Italy
The 10000m. Paul on his way to a second Gold medal

Two days later was the 800m final ( which was always the race he wanted to win ) Paul went into the final with the 3rd fastest time, ( 2:18.7 ) with a PB from Malaga of 2:18.6. He qualified for the final coming in third, behind both the outdoor World Champion & indoor World Champion, respectively, in a very fast paced semi final.

800m Final
The 800m Final. Paul winning and his third Gold medal

He knew the final was going to be fast, as there were two runners who love to run from the front ! The runners were taken through the first lap in 64:4. Paul thought this was far to fast and tried to run a well paced race, going through in about 66.5. The two leaders were about 8.5m ahead with 300m to go and Paul thought he was running for Bronze. As the Italian came up on Paul’s shoulder with 230m to go, he increased the pace just to hold him off. As they came into the home straight, Paul could see he was actually catching the two runners in front. They were slowing down as Paul was increasing his speed. The final 100m was Paul’s fastest 100m of the race, while the two leaders, were running their slowest 100m of the race. Paul ran 15.8secs, for the last 100m, while the leaders took 17secs. This was enough to see Paul pass both runners to take his third Gold medal of the Championships.  Paul has kept all his A2 paper sheets showing every day of his training for the past three years. He has just written out another sheet, to take him to the Indoor European Championships, in Portugal - March 2020.

How did Paul win three Gold medals

  •  Consistency in training
  •  Focused short & long term achievable goals
  •  Structured training, preventing injury
  •  The right Nutrition
  •  Strength training, for overall fitness

You could choose a coach with less experience, less proven 'success' and lesser qualifications.

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