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Notes From the Studio

The answer library covers the evergreen questions. This is where the dated material lives: how we think about coaching, what changes on the floor through the seasons, and training plans built around events that actually happen on this side of the water.

Everything here is written by the Coresa coaching team. Where a post touches something we have already answered properly, it links out rather than repeating it.

Coresa, rebuilt: three programs and a simpler way inWhy we cut the timetable down to three programs, what each one is for, and why the way in is now a fifteen-minute conversation instead of a sign-up form.The Coresa method: four rules that decide every sessionFour principles decide what happens on our floor: prepare before they arrive, prescribe the load, correct while it is moving, and record what happened. Everything else is decoration.A week at Coresa: three training weeks that survive real calendarsThree real-shaped training weeks built from the three programs — for a SeaBus commuter, someone restarting after forty, and someone whose only goal is a heavier deadlift.The North Shore race calendar: what to train for, and when to startThe four events that shape the local running year, what each one actually demands, and the week you should start training if you want to arrive at the start line ready.Training for Seek the Peak: a twelve-week planSixteen kilometres from Ambleside to the top of the Grind, with 1,400 metres of gain waiting at the end. A twelve-week build, and the pacing rule that decides your day.How your program progresses: what we track, week to weekThe coach's side of the clipboard: what gets recorded after your session, the decision rule for adding weight, and what happens when the numbers stop moving.

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