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Coaching Options
Whether you're just getting into running, hoping to qualify for the Boston Marathon, or tackle a trail race, I can help you Fast Forward your running!
Working with a coach takes the guesswork out of training and provides structure and progression. A sound training program reduces risk of injury and puts you in the best position to reach your potential.
I specialize in coaching:
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road and trail racing
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marathon training
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ultra running up to 50 miles
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endurance training for OCR and Hyrox/Dekafit
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cross training and return-to-run
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beginner to elite runners
Basic Training Plan
This hands-off option is ideal for someone who wants a personalized plan but doesn't require regular coach communication.
Includes:
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Initial evaluation of fitness
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Custom monthly training loaded into your Final Surge account. Final Surge is a coaching software platform that integrates with your smartwatch
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Pacing guidelines
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Injury prevention exercises
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Detailed resources on pacing, nutrition, warm up routine, training in heat, and more
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Options to add strength training and additional communication or plan adjustments
$150/month CAD + GST
$120/month USD
Individual Run Coaching
This is ideal for an athlete looking for a custom training plan and regular coaching guidance, feedback, and communication.
Includes:
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Everything in the "Monthly Training Plan"
PLUS
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Monthly zoom/phone call to discuss training or strategize for your next race
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Weekly training feedback and program adjustments as needed
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Personalized running form drills, warm up, and cool down routines
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Ongoing fitness assessments and training pace calculations
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Options to add strength training and additional communication or plan adjustments
$185/month CAD + GST
$145/month USD
Premium Run Coaching
This plan has the most support and includes a custom training plan and all the coaching guidance and communication you could want!
Includes:
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Everything in "Individual Run Coaching"
PLUS
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Monthly zoom/phone call to discuss training AND
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Additional strategy call prior to any races
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Unlimited training feedback, communication, and program adjustments as needed
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Access to Unstoppable: Strength for Runners app OR equivalent credit if you'd prefer customized strength
$220/month CAD + GST
$170/month USD
There are no start-up fees or minimum term commitments. As a CSEP-CEP Certified Clinical Exercise Physiologist, coaching services may be eligible for reimbursement from private health spending accounts. Detailed receipt with registration number available upon request.
Add-Ons
Customized Strength $50 CAD or $35 USD/month *For current FFWD athletes only
Each monthly program includes mobility, strength, stability, and core exercises designed to improve your running and reduce risk of injury and is customized to the equipment you have available. Sessions will scheduled around your training and races. You will need access to weights (dumbbells or kettlebells) and resistance bands. This program is designed with a goal of improving running performance and won't have the upper body focus needed for OCR or Hyrox/Dekafit.
Strength training is delivered through an app with videos and detailed written descriptions of every exercise. The app also allows you to record your results and video yourself to review your form.
This includes 2 sessions/week, 30-40 mins each.
Unstoppable Strength for Runners App $20 CAD or $15 USD/month
Unstoppable is a hands-off (not custom) monthly strength program designed specifically for runners to complete at home or the gym with minimal equipment in two ~30 min sessions/week.
Run-specific mobility, stability, and core work are emphasized with a goal of improving run form (biomechanics) and performance while reducing risk of injury.
30 minute call $40 CAD/$30 USD *For current FFWD athletes only
For extra coaching guidance (if not included in your coaching package)
Program Adjustment $40 CAD/$30 USD
For major program re-writes for reasons such as injury, life events, and changes to planned races (if not included in your coaching package)
Step 1: Intake form
Step 2: Consult call
Fill out our questionnaire and provide background information on your goals and training history.
Then, you’ll be prompted to schedule your first meeting using Calendly.
We’ll use this initial phone or zoom call to get to know each other and ensure we’re a good fit.
This is an opportunity to discuss your goals, challenges, training history, lifestyle, and preferences, creating a framework for your training.
This call is free – there is no obligation to sign up!
Step 3: Custom plan
With information from our discussion and questionnaire, I craft a unique training plan just for YOU!
You'll receive your first month of workouts along with ample educational resources and guidance to help you get the most out of your training.
Step 4: Coaching
We’re just getting started!
Ongoing support, feedback, and adjustments to your plan are available, ensuring you have the tools you need to progress Fast Forward!