T: 07515 385593 E: gray@N8pt.com

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Gray Caws running the Abingdon Marathon – 20 October 2013

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Manchester Chi Running Workshop - September 2013

Client testimonials

Everyone in London who runs should go and visit @graycaws he is really cool Rhalou Allerhand Editor www.sportstylist.com

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Gray Caws Chi Running Instructor & Personal Trainer

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12-week event training

The key to running a successful race is a structured plan with specific focuses and phases. My 12-week training programmes are designed specifically for you and tailored to meet your needs and help you achieve your goals.

19:00 — 20:30

Wednesday Chi Running Club

Every Wednesday

Premier Fitness Centre, London N4 3JP

£60 for 6 sessions or £80 for 10 sessions

Gray changed my life within the first 10 seconds of seeing me run! I have been a serious runner since childhood but had all kinds of injuries... Then I discovered Gray. Within 10 seconds of him watching me run he spotted things that no book could. He transformed my running immediately, and each week improves it further. I can now run as far as I like in complete confidence that I won’t get injured. Thank you Gray! Richard Thomas – Wednesday club member.

Good technique is key to avoiding injury and being a more efficient runner – We’ll spend the first half hour in the studio, working on specific Chi Running focuses – for example posture, creating forward momentum, core stability exercises, breathing. We then head outdoors and run a specific training session (such as aerobic pace, race pace, hill work, interval training) up to 10k depending on specific session and your current fitness level. I work with everyone at some point to give Chi Running tips and pointers. Routes are planned and when necessary a ‘shepherding’ system ensures everyone exercises at the appropriate level with the reassurance that you are not be left behind. The focus is on the training session and technique rather than competition.

Places: 8

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