Services & Rates

One-Time Personalized Plan (8–12 weeks)

🔹 What It Includes:

• One-Time Delivery: You receive the full plan upfront — no ongoing updates unless you re-purchase.

• Customized to You: Based on your fitness level, goals (race, weight loss, general fitness), available time, and preferences.

• Structured Timeline: A day-by-day schedule of runs, rest days, and cross-training for the entire 8–12 week period.

• Typically Used For:

  • Training for a specific race (5K, 10K, half marathon, etc.)

  • Getting back into running after a break

  • Jump-starting a new fitness routine

🔹 Key Difference from Monthly Plans:

• One-and-done: You get the full plan and no ongoing coaching or monthly updates unless you want to re-engage.

• Less Flexibility: If life changes (injury, travel, etc.), you’d need to modify it yourself unless you ask the coach for revisions.

• More Affordable: Often cheaper overall than monthly coaching, especially for short-term goals.

Weekly Plan Adjustments

🔹 What It Means:

• Weekly Adjustments: Your coach (or app) checks in every week to:

  • See how your runs went

  • Adjust next week’s workouts if needed (e.g., increase mileage, change intensity, add rest)

  • Accommodate unexpected things (illness, work schedule changes, missed runs)

🔹 Why It’s Important:

• Keeps You on Track: If you’re progressing faster/slower than expected, your plan shifts to match.

• Helps Prevent Injury: Adjusts intensity to avoid burnout or overtraining.

• Fits Your Life: Plans evolve around your availability, travel, races, etc.

🔹 Who It’s For:

• Weekly Adjustments: Ideal for more hands-on coaching or advanced runners with specific goals.

1-on-1 Running Sessions (Track, Trails, Road – 60 mins)

🔹 What Happens in a Session:

• Warm-up & Cool-down: Mobility, light jog, and drills to start and finish properly.

• Workout Focus (based on your goals):

  • Track: Speed work, pacing drills, intervals, form.

  • Trails: Technical terrain running, hill work, trail strategy.

  • Road: Race-pace runs, form refinement, cadence training.

• Real-Time Coaching: Immediate feedback on form, effort, breathing, pacing.

• Q&A: Ask questions about your training, gear, nutrition, recovery, etc.

🔹 Who It’s For:

• Beginners needing hands-on guidance

• Intermediate/advanced runners dialing in race prep or technique

• Anyone wanting extra motivation and feedback

🔹 Benefits:

• Super personalized

• Immediate corrections and encouragement

• Great complement to a remote training plan or online coaching

Race Prep Strategy Session (Zoom or in-person)

🔹 What It Includes:

• Race Day Game Plan:

  • Pacing strategy based on your current fitness

  • When to fuel/hydrate (and with what)

  • Warm-up and cool-down routine

  • Gear check (shoes, clothing, weather considerations)

• Course Review (if available):

  • Talk through the race route — hills, turns, terrain, aid stations

  • Where to push vs. hold back

• Mental Preparation:

  • Tips for staying focused and calm

  • What to do when the race gets tough

  • Visualization techniques or mantra planning

• Q&A Time:

  • Ask anything — logistics, mindset, nutrition, etc.

🔹 Format Options:

• Zoom Call: Convenient for remote clients — screen sharing for course maps, pacing tools, etc.

• In-Person: Great for local runners who want face-to-face guidance

🔹 Who It’s For:

• First-time racers

• Runners stepping up to a new distance (e.g., first half or full marathon)

• Competitive runners wanting to fine-tune their strategy

Strength Program (4-week plan)

🔹 What’s Inside:

• 4 Weeks of Workouts: Typically 2–4 sessions per week, with clear instructions.

• Runner-Specific Focus:

  • Core stability

  • Glute and hip strength

  • Single-leg balance and power

  • Injury prevention (especially knees, IT band, shins)

• Minimal Equipment: Most plans use bodyweight, resistance bands, or light weights — so you can do them at home or at the gym.

• Progressive Load: Exercises get slightly more challenging each week to match your improving strength and control.

🔹 Why Runners Need It:

• Boosts Performance: More power = better stride efficiency and speed.

• Improves Running Form: A strong core and hips = better posture and control.

• Reduces Injury Risk: Especially important for high-mileage or returning runners.

🔹 Ideal For:

• Runners looking to round out their training

• Athletes recovering from injury (with approval)

• Busy runners who want a focused, short-term plan

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Group Coaching (Virtual or In-Person, Weekly)

🔹 What It Includes:

• Weekly Group Sessions:

  • You guide a group through a pre-planned workout each week (could be speed work, endurance runs, drills, or strength training).

  • Sessions can be virtual (via Zoom or another platform) or in-person (at a local track, park, etc.).

• Group Support:

  • Community aspect where runners motivate each other and share experiences.

  • Opportunity to ask questions and get feedback during the session.

• Personalized Coaching (in a group setting):

  • Although it’s a group format, you provide individualized feedback to participants on form, pacing, and adjustments to make their training more effective.

• Progress Tracking:

  • The group may have access to a shared app or platform where workouts and progress are tracked, or there may be a way to report back results (e.g., distance, time, or perceived effort).

🔹 Who It’s For:

• Runners who like the motivation and community aspect of group training but still want some individual attention from a coach.

• Athletes who prefer not to train alone but want professional guidance on a consistent schedule.

• Those who need the structure of weekly sessions but have a flexible schedule that allows for group participation.

🔹 Benefits:

• Motivation & Community: Group energy keeps everyone going, especially on tough days.

• Affordability: Group coaching is often more affordable than 1-on-1 coaching.

• Expert Guidance: Get professional coaching while benefiting from the support of others.

• Flexibility: Choose between virtual or in-person, depending on your schedule and preferences.

App-Based Monthly Coaching (includes communication)

🔹 What It Includes:

• Personalized Running Plan: A custom, app-based training schedule built around your goals and needs (e.g., race prep, improving fitness, building consistency).

• Ongoing Communication: You can message your coach through the app for advice, questions, or support as needed. This keeps you accountable and connected.

• Regular Adjustments: Your coach monitors your progress and adjusts the plan if needed based on your feedback and performance (e.g., increasing mileage, tweaking workouts, or offering alternative sessions if you miss a workout).

• Feedback: After each workout or week, your coach may leave comments or suggestions based on your results and goals.

🔹 Who It’s For:

• Runners who prefer flexibility but want a more hands-on coaching experience than a digital-only program

• Athletes who want easy communication with their coach while on the go

• People who need ongoing motivation and real-time adjustments based on their progress or challenges

🔹 Benefits:

• Convenience: Access your plan, chat with your coach, and track progress directly on your phone or device.

• Personalization: Adjustments made based on how you’re feeling and your results, making the plan truly yours.

• Accountability: Regular communication ensures you stay on track with your goals and have a direct line to your coach for questions or motivation.

Digital Running Program (4–12 weeks)

🔹 What It Is:

• A ready-to-use running plan delivered digitally (PDF, spreadsheet, or training app)

• Structured day-by-day workouts, including:

  • Easy runs

  • Long runs

  • Speed/interval workouts (if appropriate)

  • Rest and recovery days

• Can also include basic strength and mobility sessions

🔹 What It’s Not:

• No customization (unless added as an upgrade)

• No live coaching, feedback, or check-ins — just the plan itself

🔹 Great For:

• Runners who want structure but don’t need personalized coaching

• Self-motivated athletes training for a race or goal

• Budget-conscious clients who still want professional programming

🔹 Benefits:

• Affordable and flexible

• Professionally designed by a coach (like you!)

• Can be used on their own or as a starting point for full coaching

Cross-Training Add-On (Plan Only)

🔹 What It Includes:

• Weekly Cross-Training Schedule:

  • Activities like cycling, swimming, rowing, elliptical, or hiking

  • Clearly outlined sessions for aerobic fitness, recovery, or strength

• Tailored to Your Running Plan:

  • Designed to fit around your run days

  • Helps boost endurance, aid recovery, and reduce injury risk

• No Coaching — Plan Only:

  • You get a plan delivered (PDF, spreadsheet, or app-based)

  • No feedback or updates unless you add that service separately

🔹 Ideal For:

• Runners recovering from injury or needing lower-impact training days

• Athletes who want variety in their weekly routine

• Busy runners who like having a clear plan to follow — but don’t need live support

🔹 Benefits:

• Supports your running without adding extra stress

• Builds aerobic capacity and full-body strength

• Helps avoid burnout and overuse injuries

Ongoing Strength Coaching (Weekly or Monthly)

🔹 What It Includes:

🗓 Weekly or Monthly Updates:

• Your coach checks in regularly and updates your strength workouts based on:

  • Your progress

  • Running schedule

  • Feedback on how workouts felt

  • Any injuries, travel, or time constraints

🏋️ Customized Workouts:

• Tailored specifically for runners

• Focused on injury prevention, performance, and mobility

• May include gym or home options

• Can include cross-training support if needed (cycling, rowing, etc.)

📈 Progress Tracking & Feedback:

• Form feedback (especially if video check-ins are included)

• Load progression (e.g. when to increase weight or reps)

• Flexibility to adjust when life gets busy

🔹 Who It’s For:

• Runners who want to stay strong year-round

• Athletes training for big goals or high mileage

• Anyone wanting a long-term, structured strength plan that adapts as they go

🔹 Benefits:

• Keeps you consistent and accountable

• Avoids plateauing or doing the “same old” routines

• Integrates seamlessly with your running plan