Emily Setlack – Toronto Running Coach
$125.00 / month and a $19.00 sign-up fee
Elite Runner (25+ years experience), Helping Runners of all levels chase goals and dreams. ROAD-TRACK-TRAIL-MOUNTAIN. KEEP SHOWING UP
Description
Toronto running coach and elite runner Emily Setlack specializes in helping build a personalized training plan that adjusts to your schedule. Whether you’re just starting out on the roads, looking to hit that next PR in the marathon, or transitioning to trails, Emily is your coach. Reach out below to get started.
*** All prices listed in USD. Special rate for Canadian athletes to help with exchange rate, inquire with Emily before signing up ***
LEVELS: Beginner, Intermediate, Advanced
TYPES: Road, Track, Trail
DISTANCES: 5k/10k/Half Marathon, Marathon, Ultra
TRAINING PLATFORM: Final Surge
TRAINING PLAN: Individual, customized training plan
COMMUNICATION: Unlimited email, unlimited text
RESPONSE TIME: Within 48 hours
LOCATION: Quinte West, Canada
IN-PERSON SESSIONS: No, online coaching only
SPECIALTIES
Whether you are looking to run your first 5K, qualify for the Boston Marathon, smash a PR, or transition from road to trail running and mountain running, I am here to help you enjoy the process. Through careful planning and good communication, I will always answer any questions you have along the way. I am excited to help you by taking the weight of the day-to-day process of training off your shoulders. For most of my elite running career, I have been coached online. I am empathetic to the benefits and challenges; I know when and how to accommodate and make adjustments to suit your needs. Let’s work together so you can line up on race day confident, strong, and ready to fly.
What can I do for you?
- Help set A, B, and C goals that are both process- and outcome-oriented.∙ Set up your schedule and offer unlimited communication via phone, email, and text.
- Track your progress and offer consistent feedback, motivation, and support.
- Adjust your plan as you progress and improve.
- If you miss a workout, I will help you recalculate your plan and get you back on track.
- Expert and proven race day fueling strategies.
- Team Run Run access to group social media and discounts.
- Camaraderie
- Guide, motivate, and encourage you to see the potential within yourself.
PHILOSOPHY
“To accomplish great things, we must not only act, but also dream; not only plan, but also believe.”
It is incredibly rewarding to empower athletes to set goals, break individual barriers, and learn from the process or journey. For the past 30 years, I have been a student of the sport. I strive to learn, grow, and adapt based on the individual needs of the athletes I work with. I have clawed my back from adversity and smashed my PR’s at 39–40 years of age. I truly believe we are capable of accomplishing far more than we know; the sky is the limit. With an intelligent, collaborative, and adaptable plan, we can weave our way around obstacles—learn and use them as our strengths. I am always striving to learn, grow, adapt, and adjust based on the individual needs of the athletes I work with. No athlete is the same; therefore, no training method or program will be the same.
COACHING EXPERIENCE
I have had the privilege of pursuing running at a high level, have traveled around the world to race and train, and have been mentored and coached by some of the best coaches in the world. It is through these experiences that I have had unique opportunities to build the foundations of what a successful program entails. I consider myself a student of the sport, and I strive to learn from both athletes and fellow coaches. My coaching experience is diverse. I have worked in schools as a coach for “Start 2 Finish,” working to address the need for enhanced literacy and physical activity among children experiencing poverty and deprivation. I have helped high school and aging athletes navigate training loads and surpass goals. I absolutely love coaching and helping people reach goals, regardless of their age, goals, or outcome. I’m here to support you and help you be the best runner and person you can be.
ABOUT ME
“Be stubborn about your goals but flexible about your methods.”
When I finished 11th at the IAAF World Mountain Running Championships in Spain, I was competing against women who lived and trained in the mountains. At the time, I lived in the prairies—there was not a mountain or incline in the remote, sub-arctic Canadian town that I lived in. I believe in the power of navigating around and through obstacles; it is our relentless pursuit of greatness—showing up and never giving up on the process that we can accomplish great things but most importantly build strength and character. I fell in love with the sport at a young age, made national teams as a high school athlete, and competed in the IAAF World Cross Country Championships. I went on to compete in NCAA D1 XC & Track at Providence College while pursuing a degree in Fine Arts and Education. Unfortunately, I struggled with injuries and did not run up to my potential. After that experience, I gave up and tossed my spikes in the trash. I was done, as I assumed I was not meant to run. After some time away from racing, I clawed my way back to the elite level, gained confidence, and fell in love with the sport again. I never imagined I would run a marathon in 2:29 at 39 years of age, but more importantly, I did not expect to love the process and sport more now than I did as a younger runner.
I have always been passionate about helping others. When I’m not running, I am working with the local school board, guiding students who are unable to attend regular school due to medical and mental health reasons.
My passions outside of running include visiting local breweries in Prince Edward County, making art, gardening, and chilling with my pup Teddy and hubby Matt!
BIG INFLUENCES
- Jim Finlayson
- Jack Daniels
- Canova
- Current/Former Athletes
In my experience, the best coaches are those who are open to growth and constantly strive to improve through collaboration with athletes and other coaches in the community. I’m a student of the sport; I am always striving to learn, grow, adapt, and adjust based on the individual needs of the athletes I work with. No athlete is the same; therefore, no training method or program will be the same.
RACING HISTORY
National Teams
- 2018 IAAF World Mountain Running Championships- 11th Canillo, Andorra
- 2018 IAAF World Half Marathon Championships – Valencia, Spain
- 2010 IAAF World Half Marathon Championships Nanning, China
- 2016 NACAC 10k Road Championships – 1st (Guadeloupe, France)
- 1999 World Junior Cross Country Championships (Belfast, Ireland)
- 1998 NACAC Junior Track & Field Championships (Cayman Islands)
National Championship Wins
- 2014 Canadian Mountain Running Champion – Kicking Horse, B.C.
- 2018 Canadian Mountain Running Champion – Golden, B.C.
- 2016 Canadian Half-Marathon Champion – Calgary, Alberta
- 2010 Canadian Half- Marathon Champion – Montreal, Quebec
- 1998 Canadian Junior 5000m Champion – Kitchener, Ontario
- 2019 Canadian 10,000m Track Championships 3rd Brunaby, B.C.
- 2019 Canadian 10km Road Championships 3rd Ottawa, Ontario
- 2017 Canadian Half – Marathon Championships – 2nd Calgary, Alberta
2019 Canadian Marathon Championships – 2nd Toronto, Ontario
2017 Philadelphia Half Marathon 1st Philadelphia, USA
2019 Victoria Marathon- 1st Victoria, B.C.
Toronto Half-Marathon 1st Toronto, Ontario
2016 Alberta XC Championships 1st
FIRST MARATHON–> 3:10 (2006) —> BEST MARATHON 2:29 (2019)
PRs
10km -32: 41
Half Marathon- 1:11:40
Marathon- 2:29:48
“KEEP SHOWING UP” -Des Linden
FIRST HALF—> 1:28 (2006)—> BEST HALF 1:11:40 (2020)
FIRST MARATHON–> 3:10 (2006) —> BEST MARATHON 2:29 (2019)
AWARDS & ACCOLADES
National Teams
- IAAF World Mountain Running Championships- 11th (Andorra)
- 2x IAAF World Half Marathon Championships (Valenica, Spain & Nanning, China)
- NACAC 10k Road Championships – 1st (Guadeloupe, France)
- World Junior Cross Country Championships (Belfast, Ireland)
- NACAC Track & Field Championships (Cayman Islands)
National Championship Wins
- 2 x Canadian Mountain Running Champion
- 2 x Canadian Half-Marathon Champion
- Canadian Junior 5000m Champion
- 2 x Canadian 10,000m Track Medalist
CONTACT EMILY
Finding a coach who is a great fit for you is really important. We encourage you to email your coach prior to signing up so you can connect, communicate, and ensure a good athlete/coach fit.
PUBLICATIONS
- Falling in Love with the Trail
- World Mountain Running Championships – 11th place
- Trail Running Tips
- 2017 Philadelphia Half Marathon
- Cold Lake Running Adventure
- Breaking Down the Canadian Women’s Olympic Marathon Selection
- Comeback is Cold Comfort
- Women Run Canada – Episode 45
SOCIAL
Rachel Lorson –
I worked with Emily for 6-7 months to keep up with training on my busy schedule. I had originally planned to run a marathon toward the end of our training but my body was struggling to handle the long runs. Emily did amazing job identifying my strengths and helping me pivot to race
a half instead. I won the race and set a huge PR on a tough course. More importantly, I gained a lot of fitness despite working up to 6 days/week for 12+ hours/day. Emily was very encouraging, kind, and easy to connect with. There was not a single run that when by when she did not comment SOMETHING positive. She helped me build confidence and skill during a very busy season of my life.
Laura Carlson –
I started working with Emily in June to train for a fall 2024 marathon. She has been such a wonderful, encouraging coach- she is always easy to reach and is super supportive of my personal running goals. She helped so much with my pacing, running equipment, and fuelling. Our work together led to a marathon PB this fall: would highly recommend her for any runner!
Lauren Frey –
LOVE HER! Inspiring, knowledgeable, engaging; she has made me stronger and faster despite many things that have come up along the way! Always thought my dream was out of reach until I found Emily. Mindsets, strength work, variations in speed training. She makes the impossible possible. So grateful she is helping me meet my running goals. My only regret is that I didn’t reach out to her sooner when I knew I had plateaued. Infinite thank-yous, Emily!
Kate P –
Emily is an amazing human and coach. She is kind, encouraging, patient, honest and very supportive. I have set a 5km (did not think this was in the cards at 44 years old) and marathon PB (37 min improvement!) since working with Emily. She is an inspirational athlete. I feel grateful to know her. Her coaching is the perfect fit for me.
Lindsay Wilkins –
Emily has been amazing! Her workouts are fine tuned to your needs and she’s flexible to adjust/tweak things when needed. She’s very responsive and works with you and your needs. She’s supportive and encouraging and there to get you to your goals. I’m very happy with my decision to work with Emily!
Jenn Kehoe –
It is such a joy working with Emily! She is so knowledgeable about running and is such a kind person. I have really been having a lot of fun getting back into running. Her workouts, feedback, and encouragement are key to why this process has been so enjoyable. I highly recommend Emily for anyone who is looking for a coach who has both expert running knowledge and will provide thoughtful, unconditional encouragement.
Conor Fitzpatrick –
Emily has been incredibly helpful in my running journey the past 4 months, and has helped me so much with becoming a better runner. I have really enjoyed having the structure and feedback from the workouts, and she has always been super helpful and responsive to any questions I have. Highly recommend!
Dina Lewis –
I’m so grateful to have Emily as my running coach, she truly cares about her athletes .
As I returned to running postpartum, Emily was instrumental in helping me get back on track.
Her expertise, guidance, and support have been invaluable in my journey to regain my fitness level and prepare for the NYC Marathon in November. Emily is always on top of everything, providing personalized attention and adjustments to ensure I’m progressing in the healthiest way possible. Her encouragement and belief in me is a true gift
Alexis –
I started working with Emily in March. It has been such a great experience. She is knowledgeable and incredibly understanding. I hadn’t ran in a couple years, I was hesitant to get started again because of how terrible my shin splints used to be. Emily gave me the tools to help relieve some of the pain and the confidence to work through it at my pace and not let it hinder me. My running has improved significantly!
richard chandler –
I recently started working with Emily. I instantly feel like we have a great coach/athlete relationship. Emily is very personable and easy to work with. She gives me the confidence and the skills I need to succeed. I am 58 years old, and I truly feel she can get me to the starting line in Boston 2026.