Personalised programs for runners chasing their first 5K to their fastest half-marathon. Built by Ashley Kempson — coached, adjusted, and progressed every week.
All programs are built around your life, running history and goal race. I'll guide you through your program and get you confident for race day.
Everything in Premium, plus a weekly phone call with Ashley to talk through your training.
Direct daily access to your coach. Fully personalised, fully supported.
Structured, personalised coaching with a weekly check-in to keep you progressing.
Maximising your progress isn't about training harder — it's about hitting the right sessions at the right intensity. This will shift depending on your goals, current fitness, and where you are in your training cycle. That's not something you need to stress about. As your coach, my job is to take care of the planning, programming, and progression. Your job is simple: show up and execute the session.
A 20-min phone consult to map your history, schedule, recent training data and goal race.
Your program is delivered fortnightly via Final Surge, specific to your training zones, lifestyle and goals.
Direct messaging via WhatsApp. Workout feedback. Weekly check-ins. Training adjustments.
Taper, fuelling plan and pacing strategy so race day is a confirmation, not a question.
All training plans are delivered on the Final Surge training platform — available on web and mobile.
Your training schedule is uploaded directly to your athlete calendar so you always know exactly what's on for the day.
Final Surge integrates seamlessly with your running devices. I build workouts and send them directly to your watch — all you have to do is press start.
Get your training zones from your threshold pace. Enter your threshold pace directly, or estimate it from a recent race result. Any other questions, please reach out.
Choose a mode on the left and hit Calculate zones.
Any questions? Drop a note in the contact form. We can also organise a quick phone chat.
Tell me about you, your running and your goal. I respond personally within 24 hours.
