All Coaching/Training plans are working directly with me, Courtney. My goal is to make your training a positive and personal experience. I look forward getting to know you and what you need to get the most out of your running goals. Every Runner has different speeds, injuries, schedules and backgrounds. In working together toward your goals we can get the ultimate success!
I provide personalized weekly and monthly training plans for every distance from the Mile to the Marathon, road or trail runs. Whether it's your 10th Boston Marathon or you're just getting started, I adapt and understand every phase of running. I believe it's the details that make you stronger and incorporate complimentary running elements with strength training and if needed, cross training.
As a professional runner for 14 years, I had the opportunity to work with and learn from the best athletes and coaches in the world. As a Division 1 coach of 2 All Americans and multiple Conference Champions I was able to lay the foundation for my coaching philosophies and successful plans. I draw from my own experience, as well as the latest scientific research to provide you the best opportunity for success!
3 Plans designed for you!
ALL PLANS ARE GIVEN IN A CALENDAR FORMAT AND DETAIL WHAT YOU SHOULD DO EVERYDAY
Weekly Training Plan
THIS PLAN IS RECOMMENDED FOR MOST RUNNERS. IT PROVIDES ACCOUNTABILITY, VARIATIONS IN TRAINING AND FEEDBACK IN A TIMELY MANNER.
CUSTOMIZED TRAINING PLAN - Designed to your goals and schedule and based of your personal progress each week.
WEEKLY PLAN ADJUSTMENTS - Week to week plan to accommodate for pace changes, missed workouts, illness, travel... allows for the greatest training benefit.
WEEKLY CHECK IN - In person, phone, email or Skype, to help you stay on track for your goals, assess the workouts for that week and and most importantly fit the workouts into your needs for your time
CUSTOM STRENGTH TRAINING - To compliment and improve your running, reduce injuries and implement an important part of running that often gets overlooked. Pictures and descriptions of every exercise provided if needed.
RACE PLANNING AND GOAL SETTING - For short and long term goals
RACE STRATEGY AND MENTAL TECHNIQUES - To focus on the areas you need to work to work on for your race. This is a very important part of racing!
FORM ANALYSIS - Improve your running stride and efficiency.
NUTRITION TIPS - General nutrition advice for racing and training. References for more detailed nutrition needs.
CLASSES INCLUDED - Come to any class anytime that works in the plan and fits in your schedule.
COST - $175/month (almost full)
Daily Training Plan
THIS PLAN IS GREAT IF YOU HAVE AN UNPREDICTABLE SCHEDULE, LIKE TO ADJUST AS NEEDED AND GET INFORMATION ANYTIME.
DAILY CUSTOMIZED TRAINING PLAN - Customized training plan designed to your goals and schedule
DAILY ADJUSTMENTS - Adjusted daily as needed depending on schedules, illness, or everyday life that can get you off schedule
UNLIMITED COMMUNICATION - Touch base anytime via phone or email and weekly in person, phone, email or Skype to stay on track and discuss workouts results
CUSTOM STRENGTH TRAINING - Custom Strength Training to compliment and improve your running and reduce injuries
RACE PLANNING AND GOAL SETTING - Race planning and goal setting for short and long term goals
RACE AND MENTAL STRATEGIES - Race Strategy and Mental techniques to focus on the parts of racing that will improve your running journey
FORM ANALYSIS ANYTIME - Form analysis to improve your running stride and efficiency as often as needed
FULL NUTRITION ANALYSIS - Nutrition consultation as requested
PHYSICAL TESTING - Possible VO2 max testing and lactate profile analysis
RACE PACING - I will pace you through all or part of your goal races! (there may be an added cost and fitness dependent:)
CLASSES INCLUDED - Any class anytime that works in the plan and fits in your schedule COST - $350/month
Monthly Training plan
THIS PLAN IS FOR THE SELF MOTIVATED RUNNER.
BEGINNERS - I would suggest starting with the monthly plans as you get a baseline and consistency with running. Once you start to add workouts and more miles, then a switch to the weekly plan would be good to get more feedback about how to do the workouts, adjusting paces and generally you would be getting more running information.
CUSTOMIZED TRAINING PLAN - Customized training plan designed to your goals and schedule for a full month
MONTHLY CHECK IN - Touch base monthly in person, phone, Skype, email to adjust and adapt as needed
GOAL SETTING AND RACE PLANNING - Race planning and strategy tips for all races
GENERAL STRENGTH TRAINING - Strength training and nutrition tips COST - $125/month