For our 45 year old athlete, Saif, who is based in Ottawa, Canada, balancing training with his responsibilities as an engineering consultant and a father requires careful planning and commitment.

When he began working with Coach Rehab, his initial focus was preparing for the physical demands of a HYROX event. However, it quickly became clear that he also had significant untapped potential as a runner.

Within only three months of structured and consistent training, Saif improved his 5K time from 23:00 to 21:36 an 84 second improvement that reflects his discipline, consistency and determination.

On 21 September, he participated in his first ever half marathon. We prepared with the goal of maintaining a 5:00/km pace and finishing in approximately 1 hour and 45 minutes. Saif executed the race plan confidently and finished even faster than expected in 1 hour and 44 minutes.

Our next goal is clear  a sub 20minute 5K.