Keith M. H. Donald from Putney, south-west London. Age: 49

Sporting background: Athletics, rugby and swimming at school. I've focused on running since leaving school, joining the local athletics club in Bolton, and then the Thames Hare & Hounds in Wimbledon when I relocated to London. I achieved good results in my twenties and early thirties at distances from 10k to ultramarathons, (including George Littlewood Six Hour Track Race and the classic London to Brighton Road Race).

Current objectives: My main aim is to improve times at 5k and 10k (road and track), and to include occasional 10-mile races and the half-marathon.

Coaching: regular attendee at Tuesday evening group sessions in Bracknell or Farnham; ad hoc programmes attended when required, such as those leading up to major race; attended all of Feelgood Factor's workshop days over the last 18 months; frequent and regular support from Julian Goater by telephone and e-mail.

Benefits gained: I had been coached in my twenties and early thirties, but like many serious athletes I had lost my way in my late thirties and early forties. I was putting in the miles but lacking direction. My level of motivation was as high as always, but I was running more and more miles without a structured programme. It was a case of the same old problem, "if my results are that good on that number of miles just think how much better I can be if I run even more miles". About eighteen months ago I heard about Julian's sessions on the runners' grapevine. Since joining Julian my times for 5k have come down by more than a minute and my 10k time has improved dramatically. This summer (2003) I won a 5k race outright, and I won age group events at 5k, 10k and the half-marathon. These improvements have come about through Julian's commitment and dedication to my performances; he has substituted quality for quantity, and speed for distance. If you want to achieve your potential in races, (whatever the race, whatever your age or gender), then get in touch with Julian. If you follow Julian's advice and guidance then the improvements in your performance will follow. Whilst I shall never be able to emulate Julian's world class achievements, (and, let's face it, there is no European male athlete running today whose results compare to Julian's performances), Julian has lifted me off my plateau to enable me to achieve this higher standard. Julian's varied and challenging programmes can be hard work, but for me the results justify the commitment.

Lisa Dargan from Hampshire. Age: 32

Sporting background: I was a very active and competitive sportswoman throughout school and further education. I then became a regular gym attendee to keep fit (allowing for a period of excess socialising!). Never run in anger!

Sporting/health goals: To improve fitness, increase enjoyment and explore my potential as a runner.

Coaching: My only experience of 'formal' coaching has been with Feelgood Factors; group training - I regularly attend the Tuesday evening sessions in Bracknell and Farnham; 1:1 coaching - I received advice on running technique, injury prevention and race preparation.

Benefits gained: Although I considered myself to be strong and 'all-round' fit, I never considered myself a runner. Through 2002 I had worked really hard in the gym on my all-round fitness, toning and core stability, but felt that there was something missing! A colleague recommended Julian's Tuesday sessions as a tough workout, always different, always challenging but always fun. So I went along in late autumn (2002) and got hooked straight away. Julian quickly addressed my technique and started developing a running programme which incorporated the Tuesday night session. I love the great team spirit, lots of ribbing and a real sense of accomplishment at the end. I couldn't believe how quickly I improved and how much I started to enjoy running. I decided to put my running to the test and joined a local athletics club specifically to try cross country racing. Within the women's team I climbed from fourth counter to second within four races which was great. However, my greatest satisfaction was in winning the women's Tough Ten race at Bracknell. A year before I wouldn't even have contemplated it, let alone expect to run a hilly 10 mile course in 70 minutes!

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Steve Custance from Billingshurst. Age: 41
Sporting background: I played football regularly at school and up to the age of 35. Once I gave up football, I was looking for another challenge and, prompted by a number of friends, took up triathlon. The first thing I had to do was learn to swim and then, in 1997, I did my first 'sprint' race at Windsor.

Current objectives: Athletics-wise, having just broken 40 minutes for 10k, my goal now is to get under 39 minutes. With regard to triathlon, I am continuing to improve all my disciplines by working at the physical side and also by developing my mental attitude.

Coaching: I have attended six or seven of Feelgood Factor's workshops (the first one was in 1999). I regularly attend the weekly group sessions in Bracknell or Farnham. I have 1:1 sessions with Julian on an ad hoc basis.

Benefits gained: Whichever type of coaching I have had from Feelgood Factors, it has always been well structured with plenty of variety (intervals, Fartlek and hill reps across different terrains). Although I have attended at over six of Julian's one day workshops, I pick up a new hint and tip every time I go. There's always a different group of people at the workshops and again this adds to the learning environment!. I am a big fan of the weekly training sessions. There's always a really good spirit and atmosphere within the group with a fair bit of humour and mutual support thrown in. Although there's a good mix of running ability in the group (you may be training with an international athlete), you never ever feel intimidated. Julian is also constantly watching you to make sure your technique stays sound and to check on your recovery rates, etc. Although I travel an hour each way to get to these sessions it's always worthwhile and satisfying to put in a high quality piece of training. When I took up triathlon I made a conscious effort to seek out the best coach for each discipline and when it comes to running Julian is the best. Not only has he 'been there and done it', he's also very responsive and approachable and when I get close to a race he's always around offering support and encouragement. My 10k time has already dropped below 40 minutes and I'm sure there's further improvements to come!

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Sarah Heath from Oxfordshire. Age 41
Farmer and Health Fitness Instructor [ACSM]

Sporting background: I started running at school and won the English School's cross country championships in 1985. I also ran track at 800m and 1500m. In my early twenties I took a sabbatical from running which lasted 15 years! I started up again as a veteran athlete aged 37 and I'm currently the British Masters champ for both 800m and 1500m. I also hold the British record in the 40+ age group for the 800m with a time of 2'11.4". With encouragement from Julian, I also took up the duathlon in 2000, which culminated in me competing in the World Championship in Rimini in 2001, coming 17th in my age group.

Coaching: Julian has been training me for almost 4 years and I have been to many of his training workshops, which are always good fun and hard work! I try to attend as many Tuesday evening sessions as possible as there is always a good group of runners to train with.

Benefits: I think my achievements, particularly my British record, speak for themselves. I've had lots of success as a result of Julian's training and endless encouragement.

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