We focus on a holistic, evidence-based approach built on:

1. Consistency: Regular training for steady improvement.
2. Progressive Overload: Gradually increasing intensity to enhance performance.
3. Periodization: Strategic training phases to peak at the right time.
4. Recovery: Adequate rest to prevent injuries and promote long-term gains.

Key components of our training:

• Assessment: Comprehensive evaluation of your fitness, running form, and goals.
• Customized Plan: Personalized mix of runs (easy, long, tempo, intervals, recovery) to build endurance, speed, and strength.
• Progress Monitoring: Regular check-ins using tools like GPS watches and running apps.
• Strength Training: Exercises to improve performance and reduce injury risk.
• Nutrition Guidance: Personalized advice for optimal fueling and recovery.
• Mental Coaching: Techniques to enhance mental toughness and focus.

• Importance: Enhances aerobic capacity by improving mitochondrial density and capillary growth.
• Foundation Volume: Starting with low to moderate intensity to build a strong base.
• Critical Volume: Gradually increasing training loads in the right intensity zones.

Zone-Specific Training

• Zone 1-2 (Low Intensity): Enhances aerobic capacity and fat utilization.
• Zone 3-4 (Moderate Intensity): Builds muscular endurance and improves lactate threshold.
• Zone 5 (High Intensity): Increases VO2 max and power output.

Periodization

• Linear Periodization: Gradual increase in volume and intensity.
• Reverse Periodization: High-intensity, low-volume training initially, increasing volume closer to race day.
• Undulating Periodization: Varying volume and intensity to prevent plateaus.

Gradual Increase

• 5-10% Weekly Increase: Prevents injuries and allows sustained progression.

Benefits of Treadmill Running

• Controlled Environment: Steady pace without outdoor variables.
• Weather-Proof: Ideal when outdoor conditions are unfavorable.
• Specific Workouts: Perfect for precise interval training.
• Injury Prevention: Cushioned surface reduces joint impact.

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
• Wednesday: Recovery Run – 4 miles
• Thursday: Tempo Run – 5 miles
• Friday: Rest or Cross-Training
• 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.

• Flexibility: Adaptable plans to fit your schedule.
• Experience: Coaches with years of expertise across all levels.
• Personalized Attention: One-on-one coaching tailored to your needs.

Endurance Runs: Build aerobic capacity.

Interval Training: Boost speed and VO2 max.

Hill Repeats: Enhance leg strength and lactate buffering.

Recovery Runs: Facilitate active recovery.

Tempo Runs: Improve lactate threshold.

Sweet Spot Training: Balance intensity and volume.

Plyometric Training: Improve running economy and power.

Strides: Enhance form and speed.

Fatigue Resistance: Build resilience for long distances.

Time Trials: 5k or 10k to assess pacing and endurance.

Lactate Threshold Test: Determine optimal training intensities.

• Brand New Runners: Building a solid foundation and a healthy lifestyle.
• Experienced Runners: Enhancing performance, guidance and support to help along their busy everyday life.
• Competitive Runners: Aiming for peak results.
• Professional/Elite Runners: Looking to make their first podium at a local race or qualify for a World Major.
• Lifelong Runners: Maintaining fitness and competitiveness.

No matter how you define your running journey, our program is designed to help you reach your full potential and achieve your goals. We tailor our approach to fit your needs, ensuring that you have the support and guidance you need every step of the way.

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

1. Initial Consultation: Discuss goals and assess fitness.
2. Personalized Plan: Receive a customized training plan.
3. Onboarding: Set up tools like TrainingPeaks.
4. Start Training: Begin with coach support.
5. Ongoing Support: Regular check-ins and adjustments.

Our coaching program offers flexible and comprehensive training delivery methods to suit your needs and lifestyle. Here are the key features:

• TrainingPeaks: Access detailed workouts and performance analysis.
• Weekly Plans: Tailored to your goals and schedule.
• Periodization: Structured around your race calendar.
• Custom Training Zones: Personalized heart rate and power zones.

• Heart Rate (HR): Monitor training intensity.
• Perceived Effort: Listen to your body's signals.
• Pace: Track speed and progress.
• Running Power: Focus on efficiency.
• Training Stress Score (TSS): Quantify overall training load.

Ready to elevate your running performance? Here's how to get started with our coaching program:

Initial Consultation

• Schedule a Meeting: Contact us to set up a time to discuss your goals and assess your current fitness level.
• Fitness Assessment: We'll evaluate your running history, form, and any specific concerns.

Personalized Plan Creation

• Customized Training Plan: Based on your consultation, we'll design a training plan tailored to your needs.
• Goal Setting: Define short-term and long-term objectives to keep you motivated.

Onboarding

• Set Up Tools: We'll help you set up your TrainingPeaks account and familiarize you with any necessary apps or devices.
• Resource Access: Gain access to our training materials and guidelines.

Begin Training

• Start Your Program: Dive into your personalized training plan with confidence.
• Coach Support: Receive guidance on workouts, techniques, and any adjustments needed.

Ongoing Support

• Regular Check-Ins: We'll schedule periodic meetings to monitor progress and make necessary adjustments.
• Feedback and Adjustments: Continuous refinement of your training plan based on performance data and your feedback.
• Unlimited Communication: Reach out to your coach anytime for questions or support.