A runner crossing open grassland at first light with low mist across the field

Small-group and one-to-one coaching

Training that starts before the day asks anything of you.

Dawn Field runs early sessions on the common and in the field house — strength, conditioning and a patient rebuild lane, coached in person and written around the week you actually have.

Enquire about a first session See the training week

Session length: 55 minutes, warm-up included
Where we train: Outdoors on the common, indoors in poor weather
Group size: One-to-one, or small groups of four

The approach

Fewer exercises, better executed, repeated long enough to count.

Most people arrive with a programme that is too clever and a schedule that is too full. The first block strips training back to a handful of movements you can perform well, then adds load slowly enough that nothing breaks — including your enthusiasm for turning up.

Every session is coached in person. You get written notes afterwards, so the week between sessions has a plan rather than a guess, and the plan adapts when sleep, travel or a heavy work week get in the way.

Progress is what is still standing in twelve weeks. I would rather you finish a session able to do it again on Thursday than leave you flattened on Monday. Marlow Ash, coach

A coached strength session in progress, lifter set up over a loaded barbell — Barbell work is coached rep by rep for the first block, then reviewed monthly.

A trainee performing a controlled dumbbell lift under coaching in a bright gym

Lane 01 — Field Strength

Build something that holds up outside the gym.

Two coached sessions a week built on squat, hinge, push, pull and carry. Loading is written in advance and adjusted on the day based on how the warm-up looks, not on what the sheet insists.

Best if You want to get stronger and have twelve weeks to give it.
Sessions Two coached, one written session to do alone.
Includes Movement screen, written week, monthly review.

01Lane

A runner on an open road at sunrise mid-stride

Lane 02 — Road & Hills

Conditioning for a distance you have already entered.

For anyone with a date in the calendar. Hill repeats and tempo work on the common, paced by effort rather than a watch, with a strength session kept in to protect the knees and hips through the build.

Best if You have an event and no plan to get you there.
Sessions One coached run, one strength session, one easy run.
Includes Effort guide, taper week, race-morning routine.

02Lane

A person working through a slow floor mobility exercise on a mat

Lane 03 — Rebuild

A way back in after time away or an old injury.

Deliberately unhurried. We start with what does not hurt, hold it for a few weeks, and expand from there. Sessions stay short at first and the written week is light on purpose — consistency is the only target in the opening block.

Best if You are returning after a break, injury or illness.
Sessions One or two coached, kept to 40 minutes at first.
Includes Load notes to share with your physiotherapist.

03Lane

The training week

What a normal week looks like on the common.

Times are the windows sessions run within; your slot is fixed when you book a block. Wednesday and Sunday stay clear on purpose.

Monday

Field strength

6:15 – 8:00am

Full-body lifting session. Heaviest work of the week goes here while you are freshest.

Tuesday

Hills and tempo

6:30 – 8:00am

Repeats on the long rise behind the field house, paced by effort with a walked recovery.

Wednesday

Mobility and easy work

Written, not coached

A short written session to do on your own. Twenty minutes, no equipment needed.

Thursday

Strength, lighter

6:15 – 8:00am

Same movements as Monday at reduced load, with more attention to position and tempo.

Friday

Carries and conditioning

6:30 – 7:45am

Loaded carries, sled work and steady intervals. The session most people find they look forward to.

Saturday

Long session

7:30 – 9:30am

Longer run or a slow outdoor circuit, small group, finishing with coffee at the field house.

What to bring

Trainers you can run in, plus a flat-soled pair for lifting if you have them
Layers — the common is colder than the forecast suggests before seven
A water bottle; refills are available in the field house
Any physiotherapy notes or exercises you have been given

Before you book

Questions people ask first.

I have never trained properly before. Is that a problem?

No — it is the easiest place to start from, because there is nothing to undo. The first two sessions are spent learning five movements with light load and finding out how your week really looks. Nothing is timed, scored or compared to anyone else in the group.

What happens when the weather turns?

Sessions run outdoors in most conditions — rain is fine with the right layers. When there is lightning, ice on the paths or high wind, the session moves indoors to the field house and the plan is swapped for an equivalent indoor version. You will hear the night before, not on the morning.

What if I miss a session?

Tell me as early as you can and I will move you into another slot that week where there is room. If the week is genuinely gone, you get a written session to do alone and we pick the block back up without trying to cram the missed work in.

I am carrying an old injury. Can I still train?

Usually, yes, and the Rebuild lane exists for exactly this. I am not a clinician, so if you are under treatment we work inside whatever your physiotherapist has set, and I keep written load notes you can pass back to them. If something is undiagnosed and painful, get it looked at first.

Do I need my own equipment?

No. Everything used in a coached session is provided, including bars, bells, sleds and mats. For the written midweek session I deliberately choose movements that need nothing more than floor space, so travel weeks are not a problem.

How does a first block actually start?

Send the form below. We arrange a first session, spend it on a movement screen and an honest conversation about your schedule, and you leave with a written week. If the fit is right we set a regular slot from there; if another lane or another coach suits you better, I will say so.

Enquire

Start with one session.

Tell me roughly what you are after and when you can train. I read every enquiry myself and reply with two or three times that would work, plus what to expect from the first morning.

No commitment is made from this form — it opens a conversation, nothing more.