No matter what type of exercising you are planning to do, fun, health or performance, we could give you helpful information to make workouts productive and safe!
Our coaching secrets are: set up your training properly, make workouts simple, and, keep them convenient!
For your convenience, we offer an "INITIATION PROGRAM"
For $100.00 you get a five weeks training, structured to your ability and needs, and unlimited, either online or over the phone, assistance with your training.
We monitor daily workouts, assess your progress, and, work closely with you to establish a training routine that's most effective for you. After the initial five weeks, coach provides follow up training schedules and additional support for as little as $15.00/week.
You pay only for the time that you need and we guarantee
"HAPPY RUNNING''
For $100.00 you get a five weeks training, structured to your ability and needs, and unlimited, either online or over the phone, assistance with your training.
We monitor daily workouts, assess your progress, and, work closely with you to establish a training routine that's most effective for you. After the initial five weeks, coach provides follow up training schedules and additional support for as little as $15.00/week.
You pay only for the time that you need and we guarantee
"HAPPY RUNNING''
Personal Coaching available on an hourly basis at the rate of $65.00 / hour
Group rates for athletes with same abilities and goals are also available at a rate of $10.00/week / runner
Group rates for athletes with same abilities and goals are also available at a rate of $10.00/week / runner
More about training
You, as a jogger, recreational runner, or as a runner looking to compete at your peak potential, need your own set of parameters to pace your jogging and running. Different reasons for exercising require different amounts of quantity and separate degrees in quality of training. And, to achieve success in running, or in any other sport for that matter, not only physical training is necessary, mental training is also important. In fact, your best performance can only be achieved by following a properly structured and complete "Training Program".
How to Design your Training Program:
First, you need to have a plan, an overall view of where you're going. The next step, you plan everything that you need to do and how to get there. A program should include appropriate sessions designed to help develop both, the specific to goal physical conditioning, and, a correct level of mental fitness, as well.
Sample Training Program:
Having your goal set, you write down at the bottom of your work sheet... the date of your event. Then, the program is broken down into four phases of training that last for various numbers of weeks: phase - I endurance
- II, stamina
- III, economy
- IV, speed.
And now, after you've determined (based on your fitness needs) the ideal length of each training phase, (or the number of weeks you will spend in each phase), you fill in all the training you will do up to your event, such as:- number of days you will run per week
- total miles / week
- distance of each run
- the intensity of each workout
- the recovery days
- psychological skills sessions
- time trials, and,
- the sharpening period, or, getting to a peak for your main race.
The number of training weeks that you need in each phase, the volume & intensity of workouts will depend on the present fitness level and your goal. You want to get to the starting line, not undertrained, nor overtrained, but, properly trained and injury free, the only way to achieve your best on race day. So, you need to spend the appropriate amount of time in the training phase(s) that will develop the specific conditioning that you know you will need to achieve your best on race day.
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How to Design your Training Program:
First, you need to have a plan, an overall view of where you're going. The next step, you plan everything that you need to do and how to get there. A program should include appropriate sessions designed to help develop both, the specific to goal physical conditioning, and, a correct level of mental fitness, as well.
Sample Training Program:
Having your goal set, you write down at the bottom of your work sheet... the date of your event. Then, the program is broken down into four phases of training that last for various numbers of weeks: phase - I endurance
- II, stamina
- III, economy
- IV, speed.
And now, after you've determined (based on your fitness needs) the ideal length of each training phase, (or the number of weeks you will spend in each phase), you fill in all the training you will do up to your event, such as:- number of days you will run per week
- total miles / week
- distance of each run
- the intensity of each workout
- the recovery days
- psychological skills sessions
- time trials, and,
- the sharpening period, or, getting to a peak for your main race.
The number of training weeks that you need in each phase, the volume & intensity of workouts will depend on the present fitness level and your goal. You want to get to the starting line, not undertrained, nor overtrained, but, properly trained and injury free, the only way to achieve your best on race day. So, you need to spend the appropriate amount of time in the training phase(s) that will develop the specific conditioning that you know you will need to achieve your best on race day.
Back to top