“Running is about community, friendship and supporting each other”

– Shalane Flanagan

RunFastHer Performance is an initiative set up by women for women.  The aim is to create a performance training group in Kent for female athletes with high quality coaching and support from female coaches.

We want to create a community of like minded women with shared goals who want to push themselves, support each other and enjoy the process of getting fitter and faster.

Who is this for?

Our goal is to create a performance training group and we welcome any women currently running sub 20 minutes for 5k or those who are close to and working towards this target.  We also welcome any women in the V50 or over category who are currently running sub 22 minutes for 5k or those who are close to and working towards this target.

In the winter, the sessions will have more of an endurance focus with around 8-10k volume. In the summer, the sessions will have more of a speed focus with 5-6k volume.

The sessions will primarily be held at the Julie Rose Stadium in Ashford, Kent.

If you meet this criteria and are interested in being part of this exciting project, contact us at runfastherperformance@gmail.com.

Find us on Instagram at runfasther

Meet the coaches

Karen Quinn

My running journey started like many others — trying to stay fit whilst raising a young family and juggling everyday life. What began as a simple way to clear my head and keep active quickly turned into a full-blown obsession involving early mornings, race bib collections, trainers multiplying by the front door and travelling around the country for events.
Over the years I’ve raced everything from 5Ks to marathons, but somewhere along the way I realised I enjoyed helping other runners almost as much as running myself. That led me into organising training sessions, building local run groups, getting more involved with running clubs and eventually qualifying as an England Athletics Coach in Running Fitness. I’m constantly developing my coaching qualifications because, in running, there’s always something new to learn — usually the hard way.

I now coach runners of all abilities, from people nervously preparing for their very first run to experienced athletes chasing ambitious race goals. I especially enjoy helping runners build confidence, stay consistent and realise they’re capable of far more than they thought possible.

Alongside coaching, I’ve developed a bit of a reputation for being a running shoe geek. After nearly a decade working in specialist running retail and carrying out gait analysis, I can happily talk for far too long about trainers, cushioning, stability and why your favourite shoes were inevitably discontinued. I’ve under taken product knowledge education with major brands including New Balance, Brooks, HOKA, ASICS, Saucony and On, and have built strong relationships within the running industry along the way.
I have also worked closely with physios, podiatrists and sports therapists, which has taught me the importance of teamwork when it comes to keeping runners healthy, happy and moving well. Sometimes the best coaching advice is knowing when to point someone towards the right expert.
As well as coaching, I’ve been heavily involved in the behind-the-scenes world of races and events — from organising championship bag drops and managing start areas to solving last-minute problems whilst surviving on coffee and adrenaline. I’ve also worked as Road Running Team Manager for Ashford AC, coordinating teams, communications, logistics and occasionally trying to herd runners in the right direction. I have also supported runners at National level under the UKA masters program and have specialised knowledge in the adaption of training loads and nutrition for this cohort.
I created “Ask Coach Quinny” to give runners practical, honest and accessible advice without the intimidation that can sometimes creep into the sport. Through workshops, Q&A sessions and community events, I aim to help runners feel informed, prepared and supported — whether they’re training for a marathon or just trying to make it round the block without stopping.
At the heart of everything I do is a simple belief: running should be enjoyable, inclusive and something that adds positively to your life. Fast runners, slow runners, nervous beginners, experienced racers — everyone deserves support, encouragement and a good pair of shoes.

Outside of running,  I am also a (very proud!) mother of 4 with extensive crowd control skills! I have been a professional cake maker, developed management skills during my career at sea with P&O and in what feels like a former life, I was also a high-level trumpet player during my time as a pupil at Christ’s Hospital School. Music gave me some incredible experiences, including performing at venues such as Lord’s Cricket Ground, Twickenham Stadium and Kneller Hall. I was also part of the school marching band that proudly led the Lord Mayor’s Show through London for several years — which probably explains why I’m still very comfortable organising large groups of people in slightly chaotic situations.
I achieved Grade 8 trumpet and the experience gave me far more than musical training. Performing from a young age helped build confidence, discipline, communication skills and the ability to connect with people from all backgrounds — qualities that have stayed with me throughout coaching, leadership and working within the running community. Thankfully these days the only thing getting blown regularly is the whistle at training sessions rather than the trumpet itself!

Liz Weeks

I started running in my mid-twenties with a friend, having only dabbled in cross-country and athletics at school. At the time, I knew very little about training, and our approach was simple: run the same five-mile loop twice a week and try to beat our previous time.

After several months, I joined my local running club, Sittingbourne Striders, and began taking part in local races. Like many runners, I had always dreamed of running the London Marathon. After a couple of unsuccessful ballot entries, I decided to take a different approach and aim for a Good For Age qualifying time.

In 2009, I ran my first marathon, the New Forest Marathon, finishing in 3 hours 14 minutes. That performance earned me a Championship place at the London Marathon the following year and marked the point where I began taking my running more seriously. My next goal was simple: break the three-hour barrier for the marathon.

Since then, I’ve competed across a wide range of disciplines, including road racing, trail running, cross-country, and ultra-distance events. Running has taken me on an incredible journey and introduced me to a fantastic community of like-minded people.

In 2012, I decided to gain my personal training qualifications. Partly, this was an opportunity to escape a career in IT, but more importantly, it was driven by a desire to help others achieve their own fitness and running goals.

Over the following years, I qualified as a Personal Trainer, Sports Conditioning Coach, England Athletics Running Coach, Running Technique Coach, and Sports Massage Therapist. In 2013, I launched my own coaching business and eventually left my “proper” job behind.

Since then, I have coached hundreds of runners both in person and online, helping athletes of all abilities—from complete beginners taking their first steps into running to experienced club runners chasing personal bests. I particularly enjoy working with runners on technique, movement, and strength and conditioning, as I believe these areas can have a huge impact on both performance and injury resilience.

I also work closely with runners returning from injury, combining my knowledge of running technique, strength and conditioning, load management, and sports massage to help them regain confidence and return to training safely.

These days, I would probably describe myself as semi-retired from competitive running, but my passion for the sport remains as strong as ever. I love being part of the running community, and nothing gives me more satisfaction than helping runners achieve goals they once thought were beyond their reach.

Stella Bandu

Coaching for 30 years+. Coached/advised/guided many athletes to national and international level, as well as lots and lots at club/county level.
GB cross country team manager 2005-2008. Various European and World Championships.
Main events: endurance (800m to marathon), sprints, 400m hurdles and steeplechase. I have worked in several other sports.
Coach Stella performance development programme” set up in 2015.I work with a team of other coaches and other professionals who specialise in strength and conditioning, psychology, sports massage and sports injury/rehab and sports science.
There are four cohorts:
Junior athlete to senior athlete transitional based on principals of Long-Term Athlete Development. (LTAD)
Event specialists who received specific advice e.g, structured performance progression training and racing, steeplechase and race preparedness.
Ashford Athletic Club: training and racing support.
RunFastHer Performance set up in January 2026:
Past experience
“On Camp with Kelly” 2004-2012. An innovative mentoring programme set up by double Olympic gold medallist Dame Kelly Holmes. I was part of the team instrumental in growing the programme from 8 to 59 athletes. Three became Olympians in 2012. Four gained selections for the 2010 Commonwealth Games and one become a world champion silver medallist in 2009. Others successfully transferred to become world class in other sports. Numerous medals won at European Cross County Championships. A few still compete. Some are now TV presenters/commentators.
England Athletics/UK Athletics: Youth Talent Programme mentor, delivery of coaching and workshops on a range of topics. Area Coach Mentor, Supporting Female Athletes National Conference ( Co-ordinator of content) National Steeplechase Squad Co-ordinator and numerous steeplechase workshops.
Qualifications: Athletics: UKA level 3 performance coach. Not athletics: BA (Hons) Town and Country Planning and Chartered Town Planner (MRTPI).
Used to run-very slowly. Completed three marathons: London, New York and Dublin
Strange but true. Once I was nationally ranked at Pole Vault!
Non athletics interests
Theatre/Film/Dance
People/Places/Policy/Politics: “Make time to enjoy the view”
Ethical Environmental Consumption