1:1 RUN COACHING

MONTHLY 1:1 PACKAGES & RATES

MONTHLY PACKAGE

  • $145 (pay monthly)

  • Training plan delivered a max of 4 weeks at a time

3 MONTH PACKAGE

  • $390 (prepay)

  • $130/month, $45 savings

  • Option for full training plan up front if desired, up to 12 weeks

5 MONTH PACKAGE

  • $595 (prepay)

  • $119/month, $130 savings

  • Option for full training plan up front if desired, up to 20 weeks

STEP ONE! WHETHER YOU HAVE MORE QUESTIONS OR ARE READY TO BEGIN 1:1 COACHING, START WITH BOOKING A COMPLIMENTARY 30 MINUTE VIRTUAL CONSULTATION.

STEP TWO! IF YOU ARE ALREADY SIGNED UP FOR 1:1 COACHING AND NEED TO SCHEDULE, CHANGE OR CANCEL A SESSION, CLICK BELOW CALENDAR TO BOOK OR UPDATE YOUR APPOINTMENT.

what’s included in 1:1 run coaching?

PERSONALIZED TRAINING PLAN

  • Designed and shared in Final Surge, an online coaching platform

  • Daily workouts built just for you, based on your current fitness level, goals and personal schedule

  • Detailed runs with target paces, heart rate and/or power zones to ensure you are training at the appropriate intensities throughout the week

  • Easily sync your workouts from your fitness tracking device to Final Surge (syncs with garmin connect, apple watch, strava & many more) to track your progress against the training plan as well as view full details of each workout

  • Structured runs built with target paces, heart rate and/or power zones are pushed to your watch with alerts to prompt you when intervals start and end, when to change your pace, and if you are in the incorrect pace, heart rate or power zone

  • Help spot potential injuries with the pain report tools

  • Track mileage on sneakers

  • Interactive commenting on workouts with coach

  • Stretching, foam rolling, and mobility workouts personalized to your specific needs in that week

  • Recommended cross training & strength training days

unlimited communication

  • Communicate with coach via What’s App messaging for questions and guidance at any time

VIRTUAL COACHING SESSIONS

  • Weekly 30 minute virtual coaching sessions

  • Review training plan progress and make any needed updates or adjustments

  • Support and educate on topics such as fuel, hydration, nutrition, running form, injury prevention, gear recommendations, race day strategy, race day preparation, recovery and more

RUNNING FORM & GAIT ANALYSIS

  • Biomechanical assessment (with slow motion video) reviewing posture, foot strike, stride length, and cadence with personalized feedback and guidance

  • Analysis of foot pronation (with slow motion video) with recommended running sneakers based on results

PERSONALIZED NUTRITION GUIDANCE

  • Access to a Runner’s Nutrition Guide from an expert sports nutritionist with 70 recipes for fuel-packed snacks and meals

  • What to eat before, during and after race day

  • Fueling plans and recipes by run type (easy runs, tempo/interval runs, and long runs)

  • Personalized fuel recommendations based on your body weight, intensity and length of run

  • Guidance on proper hydration and electrolyte replacement