Running Plans

Personalized coaching is great way to train for races from Couch-to-5K to Marathon. Coach Pam works your current fitness to create a safe plan to obtain your goals. Your daily workouts will appear in Final Surge app on your iPhone/Android. This app is free to you. The other important part to your training is communication in reaching your goals, which you can text, email or call coach Pam.
Download the registration form, fill it out and mail with payment or schedule a time to meet with Coach Pam.

Couch-to-5k

7 Week program that takes you from run/walk to running 3.1 miles. You run 3 days a week with cross-training or rest day between each run day.

Cost: $80 for 7 weeks
Fill out registration form:
MS Word Format: RunningRegistrationForm
PDF Format: RunningRegistrationForm

Personalized Half Marathon/Marathon Plan

  • A periodization training plan, which is based on the your goals to go from base period to peak on race day…
  • Weekly Online Training Program,which includes daily workouts of speed, strength training and rest/recovery days
  • Heart rate zones for each workout, calculated on track doing Lactate Threshold field tests or age and resting heart rate.
  • Nutrition information
  • Unlimited email, text and phone call access for support or questions.

Cost: $75 per month 
(Half Marathon minimum 3 months/Marathon minimum 4-5 months)
Fill out registration form:
MS Word Format: RunningRegistrationForm
PDF Format: RunningRegistrationForm

Private Sessions or Running Analysis Session

  • Video the runner from 3 different directions (front, back and side)
  • Analyze the video with you in real time
  • Go through corrections including drills
  • Stretches for the tightness
  • Strength exercises for weakness
  • Private sessions can be for personal training

Cost: $50 for Hour
Fill out registration form:
MS Word Format: RunAnaysisRegistrationForm
PDF Format: RunAnaysisRegistrationForm

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