Run Coaching

Our Coaching Philosophy

At our run coaching program, we believe in a holistic and evidence-based approach to training. We focus on the individual needs of each runner, taking into account their goals, fitness levels, and personal circumstances. Our philosophy is built on the pillars of consistency, progressive overload, periodization, and recovery. We emphasize the importance of building a strong foundation, gradually increasing training intensity, and ensuring adequate rest to prevent injuries and promote long-term progress.

Training Protocol

Our training protocol is designed to maximize your potential while minimizing the risk of injury. Here are the key components:

  • Assessment: We start with a comprehensive assessment of your current fitness level, running history, and goals. This includes a detailed analysis of your running form, biomechanics, and any previous injuries.
  • Customized Plan: Based on the assessment, we create a personalized training plan tailored to your needs. This plan includes a mix of different types of runs (easy runs, long runs, tempo runs, interval training, and recovery runs) to build endurance, speed, and strength.
  • Progress Monitoring: We track your progress through regular check-ins and adjustments to your plan as needed. We use advanced tools and technologies such as GPS watches, heart rate monitors, and running apps to monitor your performance and make data-driven decisions.
  • Strength Training: Incorporating strength and conditioning exercises to improve performance and reduce injury risk. This includes exercises targeting the core, lower body, and upper body.
  • Nutrition Guidance: Providing advice on fueling your body for training and recovery. This includes personalized nutrition plans to ensure you get the right balance of macronutrients and micronutrients.
  • Mental Coaching: Techniques and strategies to enhance your mental toughness and focus. This includes goal setting, visualization, and stress management techniques.


We utilize various tools and platforms to support your training journey. One of our primary resources is TrainingPeaks, a comprehensive platform that helps us track your workouts, monitor your progress, and communicate effectively. TrainingPeaks allows you to:

  • Log your workouts and track performance metrics.
  • Receive detailed workout plans and feedback from your coach.
  • Analyze your training data to identify areas for improvement.
  • Stay motivated with goal tracking and performance insights.

Additionally, we provide access to a library of educational materials, including articles, videos, and webinars on various aspects of running and training.

How to Get Started

Ready to take your running to the next level? Here’s how you can get started with our coaching program:

  1. Initial Consultation: Schedule a consultation with one of our coaches to discuss your goals and assess your current fitness level.
  2. Personalized Plan: Based on the consultation, we will create a customized training plan tailored to your needs.
  3. Onboarding: We will guide you through the onboarding process, including setting up your TrainingPeaks account and familiarizing you with our resources.
  4. Start Training: Begin your training plan with the support and guidance of your coach.
  5. Ongoing Support: Receive continuous support through regular check-ins, feedback, and adjustments to your plan as needed.

What Kind of Athlete Are You?

Our coaching program is designed to cater to all types of runners, whether you are a beginner looking to complete your first 5K, an experienced marathoner aiming for a personal best, or a competitive athlete seeking to excel in races. We categorize athletes into the following groups:

  • Beginners: New to running and looking to build a solid foundation.
  • Intermediate Runners: Have some experience and looking to improve their performance and endurance.
  • Advanced Runners: Seasoned runners aiming to achieve specific performance goals or compete at a high level.
  • Masters Runners: Older athletes who want to stay competitive and maintain their fitness.

No matter where you are in your running journey, our program is designed to help you reach your full potential and achieve your goals.

Types of Workouts

We offer a variety of workouts tailored to meet the needs of different types of runners. Here are some of the key workout types we incorporate:

  • Easy Runs: These runs are done at a comfortable pace to build aerobic capacity and promote recovery.
  • Long Runs: Longer distance runs aimed at building endurance and preparing for race distances.
  • Tempo Runs: Sustained efforts at a challenging but manageable pace to improve lactate threshold and overall speed.
  • Interval Training: Short bursts of high-intensity running followed by recovery periods to boost speed and VO2 max.
  • Recovery Runs: Low-intensity runs designed to help your body recover between harder workouts.
  • Hill Workouts: Running on inclines to build strength and improve running economy.

What Sets Us Apart?

At, we offer a unique blend of flexibility, experience, and personalized attention to help you achieve your running goals:

  • Flexibility: Our training plans are adaptable to fit your schedule and lifestyle. We understand that life can be unpredictable, and we are here to adjust your plan as needed.
  • Experience: Our coaches have years of experience and have worked with runners of all levels. We bring a wealth of knowledge and practical insights to help you overcome any challenges you may face.
  • Personalized Attention: We take the time to get to know you and your goals. Our one-on-one coaching approach ensures that you receive the support and guidance you need to succeed.

What a Week Looks Like

Here’s an example of what a typical training week might look like:

  • Monday: Easy Run - 5 miles
  • Tuesday: Interval Training - 6 x 800m repeats with 400m recovery
  • Wednesday: Recovery Run - 4 miles
  • Thursday: Tempo Run - 5 miles at tempo pace
  • Friday: Rest or Cross-Training (e.g., swimming or cycling)
  • Saturday: Long Run - 10 miles
  • Sunday: Recovery Run - 3 miles

This schedule can be customized based on your individual needs and goals, ensuring a balanced approach that promotes continuous improvement and recovery.

Should You Run on the Treadmill?

Yes, running on the treadmill can be a beneficial part of your training regimen. Here’s why:

  • Controlled Environment: Treadmills provide a consistent and controlled environment, allowing you to maintain a steady pace without the variables of outdoor running.
  • Weather Conditions: Treadmills are an excellent option when weather conditions are unfavorable, such as extreme heat, cold, or rain.
  • Specific Workouts: They are ideal for specific workouts like interval training, where precise control over speed and incline is beneficial.
  • Injury Prevention: The cushioned surface of a treadmill can reduce the impact on your joints, helping to prevent injuries.

Volume-Based Training

Volume-based training can be effective, but it’s not for everyone. Here’s what you need to consider:

  • Experience Level: High-volume training is typically more suitable for experienced runners who have built a strong base of endurance.
  • Injury Risk: Increasing mileage too quickly can lead to overuse injuries. It’s important to gradually build up volume and listen to your body.
  • Personal Goals: The effectiveness of volume-based training depends on your specific goals. It may be more beneficial for long-distance runners compared to those focusing on shorter distances.

Strength Training

Strength training should be a part of everyone’s training regimen. Here’s why it’s important:

  • Injury Prevention: Strength training helps to strengthen muscles, ligaments, and tendons, reducing the risk of injuries.
  • Performance Improvement: Stronger muscles contribute to better running economy and overall performance.
  • Balance and Stability: It improves balance and stability, which are crucial for efficient running form and injury prevention.

HR, Perceived Effort, Pace, Running Power, and TSS: Which Metric and Why?

Choosing the right metric to guide your training depends on your goals and preferences. Here’s a breakdown of each metric:

  • Heart Rate (HR): HR monitoring helps to ensure you’re training at the right intensity. It’s useful for endurance training and preventing overtraining.
  • Perceived Effort: This subjective measure allows you to tune into how your body feels. It’s valuable for learning to listen to your body and adjust your effort accordingly.
  • Pace: Pace is a straightforward metric for tracking speed and progress. It’s particularly useful for tempo runs and race pacing.
  • Running Power: Running power provides real-time feedback on the effort required to overcome resistance. It’s a newer metric that can help optimize performance by focusing on efficiency rather than just speed or HR.
  • Training Stress Score (TSS): TSS quantifies the overall training load, considering both intensity and duration. It helps to balance training and recovery, ensuring optimal adaptation and preventing overtraining.

Each metric has its benefits, and often, a combination of these metrics provides the most comprehensive insight into your training.