BASIC TRAINING PLAN INFORMATION AND RATES
A Training Plan is designed for your personal needs. You follow the plan and gain benefits. It's an "on-your-own" setup. After you provide me with your history of training, your goal races, your schedule conflicts or needs, and your general perspective on your abilities (speed, endurance oriented, fragile, etc.); I will provide you with a schedule to follow.
(1) Simply go to PayPal and input my PayPal email account (toms1967@yahoo.com)
(2) Send an email to me at runfastcoach@gmail.com, stating that you purchased a plan and for the number of months you chose. List the races that you intend to run, so that I can appropriately design your training plan. Rate the importance of each race on your schedule as follows: Low, Medium, High, or Very High - the Peak of the racing season. For example: March 17th, 2013: Shamrock Shuffle 8km in Chicago is a "Medium-Key race. Also, please not anything I might need to know. For example: "It's a hilly course." or "It's usually hot and humid at this race."
(3) Describe your recent training with some details. I need to know how many miles per week you have been running and what sort of workouts you have achieved in the last four weeks. If you don't keep a log, send it to me. If you don't have a log but you have a good idea what you
did in training, just explain it for me. *It is important that I know your training background.
(4) Identify your performance level right now. Can you run a 5km race in 18:00 today, or have you done it recently in a race? Training paces and training loads are based on performance level and history of training, as well as your goal race (duration) for the season.
Ideally I need times from two racing distances. If you are a middle distance runner, tell me what you can do in the 400 and 800m today, or the 400 at 1500m/1600m, or the 800 and 1500/1600m. If you are a long distance runner, tell me what you can run in the mile (1500m or 1600m is fine), as well as your current distance time (for 3000 to 10000 meters).
If you don't have a clue what your performance level is now, just estimate. I will probably schedule a time-trial over 2000m (about 1.25 miles), or I will suggest that you run a local 5km race. *The time you achieve is used to set your training paces. Also, based on your performance level, I can determine how much quality work you should run and what type(s) of training will be most beneficial for you. If you tell me the speed you have over shorter distance, this will help me understand your muscle fiber type, too. For example, can you run the 200m in 30 seconds or 25 seconds? That makes a lot of difference in how I train you!
*Note that training plans are limited to the design of the plans and one email per month; if you need clarification questions answered, feedback, and accountability, consider using the Personal Coaching Service option on the next page. Personal Coaching provides you with regular feedback, evaluation of your training and racing progress, adjustments to your training schedule as needed, and access to my technical knowledge.
For example, you might need personal coaching if you become ill, have to travel, have to work more next week than usual, or have family demands that keep popping up without warning. All of these may require adjustments to your training plan. Also, humans tend to perform at a higher level when they are held to a standard: accountability is far greater with personal coaching, than on your own training. That's because you feel committed to a coach who wants you to succeed. (I motivate you to keep going!)
If you have questions, feel free to send an email to me. My email: runfastcoach@gmail.com
A discount is given for anyone who commits to a longer Training Plan. For 1 or 2 months, the price is as follows: 1-month = $85; 2-months = $160; 3-months = $225; 4-months = $280; 5-months = $325; and 6-months is $360.
(1) Simply go to PayPal and input my PayPal email account (toms1967@yahoo.com)
(2) Send an email to me at runfastcoach@gmail.com, stating that you purchased a plan and for the number of months you chose. List the races that you intend to run, so that I can appropriately design your training plan. Rate the importance of each race on your schedule as follows: Low, Medium, High, or Very High - the Peak of the racing season. For example: March 17th, 2013: Shamrock Shuffle 8km in Chicago is a "Medium-Key race. Also, please not anything I might need to know. For example: "It's a hilly course." or "It's usually hot and humid at this race."
(3) Describe your recent training with some details. I need to know how many miles per week you have been running and what sort of workouts you have achieved in the last four weeks. If you don't keep a log, send it to me. If you don't have a log but you have a good idea what you
did in training, just explain it for me. *It is important that I know your training background.
(4) Identify your performance level right now. Can you run a 5km race in 18:00 today, or have you done it recently in a race? Training paces and training loads are based on performance level and history of training, as well as your goal race (duration) for the season.
Ideally I need times from two racing distances. If you are a middle distance runner, tell me what you can do in the 400 and 800m today, or the 400 at 1500m/1600m, or the 800 and 1500/1600m. If you are a long distance runner, tell me what you can run in the mile (1500m or 1600m is fine), as well as your current distance time (for 3000 to 10000 meters).
If you don't have a clue what your performance level is now, just estimate. I will probably schedule a time-trial over 2000m (about 1.25 miles), or I will suggest that you run a local 5km race. *The time you achieve is used to set your training paces. Also, based on your performance level, I can determine how much quality work you should run and what type(s) of training will be most beneficial for you. If you tell me the speed you have over shorter distance, this will help me understand your muscle fiber type, too. For example, can you run the 200m in 30 seconds or 25 seconds? That makes a lot of difference in how I train you!
*Note that training plans are limited to the design of the plans and one email per month; if you need clarification questions answered, feedback, and accountability, consider using the Personal Coaching Service option on the next page. Personal Coaching provides you with regular feedback, evaluation of your training and racing progress, adjustments to your training schedule as needed, and access to my technical knowledge.
For example, you might need personal coaching if you become ill, have to travel, have to work more next week than usual, or have family demands that keep popping up without warning. All of these may require adjustments to your training plan. Also, humans tend to perform at a higher level when they are held to a standard: accountability is far greater with personal coaching, than on your own training. That's because you feel committed to a coach who wants you to succeed. (I motivate you to keep going!)
If you have questions, feel free to send an email to me. My email: runfastcoach@gmail.com
A discount is given for anyone who commits to a longer Training Plan. For 1 or 2 months, the price is as follows: 1-month = $85; 2-months = $160; 3-months = $225; 4-months = $280; 5-months = $325; and 6-months is $360.