What we do and How we do it

With so much information on training available, often conflicting, knowing how to plan can be intimidating. We build training plans and work with various strategies that will help distill the vast amounts of information to plan an optimal training strategy for you.

 

Standard Package: $129/month

  • Training plan that is written in 1 to 3 week blocks, adjustable as needed based on changing schedules, illness, travel, etc.
  • Specific prioritized goal emails proactively sent for every new 1-3 week training block
  • Two coach approach. One coach will write training and send goal emails. The other coach will provide proactive feedback (unstructured and unscheduled). Both will be available for questions and phone conversations.
  • Guidance with goal setting and race selection as well as race-specific preparation
  • Access to all team runs
  • Race Intel for all key races
  • Receives intro Team RunRun swag

Prices are inclusive of all state and local taxes

Premium Package: $179/month

  • Training plan that is written in 1 to 3 week blocks, adjustable as needed based on changing schedules, illness, travel, etc.
  • Personalized weekly proactive email providing feedback, analysis, evaluation, and additional coaching guidance based on previous week’s training performance.
  • Specific prioritized goal emails proactively sent weekly
  • Two coach approach. One coach will write training and send goal emails. The other coach will provide proactive feedback on a structured, weekly basis. Both will be available for questions and phone conversations.
  • Guidance with goal setting and race selection as well as race-specific preparation
  • Access to all team runs
  • Race Intel for all key races
  • Receives intro Team RunRun swag

Sample Goals Email

Here are your top running goals and priorities for this week, in order of importance. Ready to commit to accomplishing these goals this week?  Let me know if you’ve got this or if we need to make any changes to our goals for the week.

Training Week: 4/17/17- 4/23/17

  1. Consistency. Run at least 4 days this week with a 5th and 6th day optional. As a reminder, if you choose to do the extra running, be extra mindful about keeping the easy days easy.

  2. Long trail/Hiking day: This is a race simulation run. As we discussed, find some steep trails that you can hike, and then easy run the flats and the downs. I encourage you to wear your race kit and to carry a little more than you likely will on race day in your pack. Get comfortable eating and drinking while doing this workout as well and use this as a time to practice fueling strategies.

  3. Tempo workout: This is good aerobic engine work as we push your body to get more and more comfortable pushing at these grind it out aerobic efforts. These workouts are great at pushing your aerobic ceiling and getting your body more efficient at clearing lactate from your system. They’re also good mental training!

I hope you have a great week of training!

Cheers,

Matt

Sample Feedback Email

Last Week Summary

  • 45 miles, 6 days of running, and over 6 hours of running for the week. Workouts were strong and you got in a fun long run with a friend. Looks like a solid week of training!

Performance against Goals

  • The three big goals for the week were consistency, Intervals, and a Tempo/Long run. You nailed all three goals for the week! Kudos.

Workout/Race Specifics

  • Interval workout: Kudos on strong splits, especially given the 94’ climb on #4 - not easy to add uphill on an Interval workout, but also very effective at pushing the body to max efforts. #2 was your relatively slowest interval of the 5 at 4:54 - not an issue, but something that caught my attention. You’re running these on average well below 6:30 pace which is very encouraging for your upcoming 5k. Interval paces and 5k race paces tend to correlate pretty well.

  • You haven’t uploaded your Tempo workout yet to Garmin but the splits you wrote down are good and on target, minus mile #2 at 7:13. Given that you were feeling tired and worn down, these workout results are all the more impressive. Tempo work is often grind-it-out, mentally challenging work. You can physically do it, but your body is continuously sending your brain signals telling it that it doesn’t want to go anymore! Nice work getting this done.

  • Your long run with your friend looks fantastic. Easy effort at 7:48 pace. You’re in good shape, both from a speed and an endurance perspective.

Other

  • No notes of injury concerns this week - excellent! And fatigue scores are moderate, topping out at 5 for the week. Also good news.

  • The race this weekend - what’s your race plan? What goals do you have? What kind of time will make you feel good? And what kind of time do you think you can run right now?

    • I’m around to chat this week if you want to do a little race planning or strategize about how to approach this one. We’re rooting for you and hoping you have a great day out there.

    • There will be another TRR runner out there too - Mark. He’s a fast guy and will hopefully be in the low 16s. Say hi if you happen to see him.

You continue to run well and have awesome workouts. I think your focus on staying rested and taking the occasional rest week have been big contributors to your success. Keep up the good work and have an awesome race this weekend - I’m eager to hear all about it!

Cheers,

Matt

Training Basics

It is our hope that we can help lead others to the amazing experiences associated with becoming a better runner. Through Planning, Consistency, and Hard Work, you will experience new highs, and probably new lows as a person and come out better for it.

Planning

We build the plan based on two main questions: where do you want to go and what is your fitness level right now? Too often, runners neglect the second question and train at levels inconsistent with their current fitness which tends to lead to injury or burnout. We base your training on determining your current fitness level and then continually assessing this as we progress with your training. We do time trials or races to gauge your progress. With objective data we find the optimal path to your goals.

Consistency

At the heart of improving as a runner is consistency. To be a better runner, run. Too often athletes find it difficult to control motivation and emotion which drives runners to binge train, leading to injury or long periods away from training which leads to disappointing results. In order to reach your potential, a steady, consistent approach is the surest ticket to success. While we’ll be here for you with motivation and guidance, it is up to you as an individual to commit to the day-to-day process of becoming a better runner.

Hard Work

To be your best at running is hard work. There is no getting around it. Reaching your potential as a runner will require both physical and mental strain. You will be required to push yourself, probably to places you haven’t been before if you want to be your best. The rewards are totally worth it. The feelings that come with an awesome workout or a perfectly executed race are some of the finest we’ve ever experienced.

Next Steps...

Ready to begin, still have questions, or want a customized training package that isn’t listed?