Starting & returning to fitness

See how far you can push your fitness

These sessions are for introducing you back into fitness in a controlled manner and introducing adults to athletics


We are constantly talking with parents and adults who wished; they had kept up their sport/fitness from their teenage years or would like to start now but are afraid of:

  • being too unfit

  • being unable to keep up

  • feel they cannot do the training

  • it’s been too long

  • having been ill

Fitness sessions

These sessions are for introducing you back into fitness in a controlled manner. Although group sessions, the individual is key. It is important that the people training talk to us – to let us know how you’re feeling in a session, especially when we are doing something for the first time.

Get in touch If you want to:

  • train just to get fit
  • to see how far you can push your fitness
  • would like to compete again or even for the first time

Age is no barrier – you could be in your 20’s or over 60. Being fit has numerous benefits, in my view the main one being “A Fit Body makes a fit mind”


Starting & returning to fitness – weekly sessions

These weekly sessions are open to all to further their athletic experience. We will work on improving technical and event fitness.

Please bring plenty of drink and energy replacement food for example bananas, cereal bars etc, and warm clothing for warm-up and for the ‘rest’ period.



Maximising sprint speed, developing good sprint posture and learning how to accelerate rapidly.

Using various training techniques, we will develop speed of movement, agility, fast reactions and flexibility.

The session will concentrate on developing hurdling technique and is suitable for beginners through to experienced hurdlers.
Long jump

We will try different techniques to improve all aspect of the jump. Breaking down the movements to develop your performance.


Concentrating on shot and javelin we will develop movement skills to compete in multi events.


These sessions are ‘Pay As You Go’ paying on the day. Or you can pay monthly for either one or two sessions per week.

Please email to confirm you will be attending so we can best plan the session.

Case Study – Helen Wilson

Helen came to me as a woman in her late 50’s never run in her life and had not done much fitness. On top of that she was a ‘Multiple Organ Transplant Patient’.

Helen had entered the Organ Transplant Games and wanted to compete. So, I talked to doctors to find out how to approach her training following recovery from her surgery.

As Helen wanted to compete in multiple events – namely 100m, 200m, Long Jump and Shot Putt – we put together a comprehensive training plan to help her achieve her goal. The focus was to work on just general fitness and movement postures for each of the events.

Helen competed successfully in these Games and enjoyed it so much that she three years on, she is now training for her 3rd Transplant Games. She has now joined an Athletics Club to compete in Veterans/Masters events. This has been very liberating for Helen, she has made many new friends and enjoys her new life.

The key point to note from this experience is this is a person with no history in sport and having had major surgery is now fit, strong, healthy and happy. If she can do it… …so can you.

The importance of speed

Sporting success is often underpinned by speed

Ken was fortunate to have speed and endurance as an athlete. He developed these by: studying videos, having a terrific coach, working hard, always looking at how he could improve and by competing against international athletes like Steve Ovett.

Ken made adjustments to his running style and posture after observing top athletes like Sebastian Coe, Steve Cram, Don Quarrie, and Alberto Juantorena. All of those athletes had significant speed and another gear when it counted in competitions.

At 10,000m, 5,000m 1,500m and 800m speed will nearly always win out. Think of Sir Mo Farah – at the end of a 10,000m race he was capable of running a 52 sec last lap.

What we offer

Strength & conditioning (S&C)

S&C is for everyone irrespective of age. It strengthens the body and stabilises movement. It also reduces the risk of injury greatly.

To achieve your potential, you need to be strong and flexible. Through the athlete’s growth cycles and as the body matures, different elements need to be worked on.

We can offer strength and conditioning plans to suit the individual – based on your age, your level of fitness, the sport you are training for, or whether your goal is just to get fit.

Rehab & recovery

We can offer plans with the right balance of rest and recovery, both during and after training, to get you back to fitness as quickly as possible.

We will work closely with physiotherapists, chiropractors (and doctors on request) to ensure that we create a fitness/training plan suitable to your individual needs. We'll review and adjust plans frequently to ensure best results.

One-to-one sessions

One-to-one sessions are dedicated to looking at your specific needs and goal setting. They allow us to assess your movements, strengths, weaknesses and abilities in granular detail. This will form the basis of developing a customised training plan that works for you.

We will address elements such as your sprinting posture, agility, reactions and speed of movement. Video analysis may be required and will be used when/if necessary.

*Customised plans require a minimum of two one-to-one sessions. 

Training plans

There are two kinds of training plans available – generic and personal.

Generic plans are existing plans modified to suit the individual’s training background, aims and goals.

Personal plans are entirely bespoke and based on a minimum of two one-to-one assessment sessions.

To ensure you achieve your goal(s) your progress needs to be assessed regularly. This enables us to update Personal plans.

We appreciate that not everyone has time to attend our sessions, but may still have the desire and drive to train elsewhere – Sprint Dynamics can still help.


Health & wellbeing advice

Health & wellbeing advice moves beyond the track. We look at what you need to start or regain fitness and provide advice to help you lead a long and healthy life. Read more here

Physical & learning disabilities

Physical & Learning Disability does not have to hamper any individual’s desire to do well
We aim to take you from basic skills and develop your ability to achieve your potential. If we look at the Para Olympic events we can see how inclusive they have become.  They are a shining example of how many events are possible and truly show what an individual can achieve.

We aim to take you on your personal journey to reach your goals and be an amazing you.

Ken has worked with a variety of people with disability both mental and physical, from amputees to autistic and cerebral palsy.  He works with Berkshire Active and was one of the coaches used by Wokingham Borough Council on their Disability Sports Taster Session (March 2017).

Currently one of his athletes has progressed enough in confidence and ability to train with the Sprint Squad in addition to his regular training.

Please contact Ken to discuss you needs, we believe in inclusion at every level whenever possible.

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Get in touch – It's the first step to becoming Quicker. Faster. Stronger.

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