Services & Fees.

Your training program will be developed using a shared Google Sheet that will be tailored individually towards your race goals and will be updated weekly based on your progress and needs. I offer 3 different one-on-one coaching services to choose from: Flexible Coaching; Casual Coaching; and Dedicated Coaching.

1.  FLEXIBLE COACHING - 3-months minimum term. Fees include:

• an athlete questionnaire for you to answer;
• a follow-up phone call based on your completed questionnaire;
• your personalized running journal that will be regularly updated based on your progress with weekly goals and advice, and specific details for each activity that you schedule on a daily basis;
• +$30/month for supervised and guided 1-on-1 strength sessions once per week designed specifically for your own running needs, focusing on proper form/technique, and scheduled for up to 45 minutes per weekly session at my home gym (equipment includes 5-55lbs dumbbells, barbell with weight plates and bumper plates, squat rack, adjustable bench, resistance bands, core wheels, slosh ball, foam plyometric box, Swiss ball, and yoga mat) when convenient for both of us;
• +$20/month for personalized strength exercises that you can do on your own from home or at the gym that are tailored to your training needs and updated with a new set of exercises twice monthly, plus access to foam rolling videos, as well as detailed instructions for stretching, thoracic mobility, hip mobility, and recovery exercises for maintaining healthy and effective training to handle ongoing physical stress; and,
• +$20/month for customized Strava Routes for workouts and long runs on Squamish trails for individuals living in Squamish, designed specifically for you to keep you motivated and training effectively towards your goals.

2.  CASUAL COACHING - 3-months minimum term. Fees include the same services listed above for Flexible Coaching and include:

• your personalized training program (instead of a weekly journal format in which you schedule each activity on a daily basis), including scheduled and detailed daily activities that will be regularly updated based on your progress;

3.  DEDICATED COACHING - 6-months minimum term. Fees include the same services listed above for Casual Coaching and include:

• detailed discussions with up to 2 phone calls per month and unlimited emailing and texting;
• personalized strength exercises that you can do on your own from home or at the gym that are tailored to your training needs and updated with a new set of exercises twice monthly, plus access to foam rolling videos, as well as detailed instructions for stretching, thoracic mobility, hip mobility, and recovery exercises for maintaining healthy and effective training to handle ongoing physical stress; and,
• customized Strava Routes for workouts and long runs on Squamish trails for individuals living in Squamish, designed specifically for you to keep you motivated and training effectively towards your goals.

Click here to take a 1-minute survey to find out which one-on-one coaching service is best for you.

Whether you are training towards a 5k road race or marathon, your first trail running race or another 100k mountain race, I can develop a customized training program to help you achieve your race goals without the commitment of one-on-one coaching. Your 12-week or 16-week training program will be created personally for you (just you!) using a shared Google Sheet based on your responses to a detailed questionnaire and a 1 hour follow-up call to answer each other's questions. Once your training program has been prepared, you can review it and provide feedback so I can make any final edits. Your training program will also serve as your own running journal, and will include weekly run time and elevation gain goals, your preferred cross training activities, customized Strava routes for individuals doing workouts and long runs on Squamish trails, and automated statistics based on your completed training.

Use the table below to compare the coaching services offered in The Shire. Turn your phone to landscape view to fully see the table. 

Please provide your first and last month’s fees up front for one-on-one coaching services. Please contact me to arrange payments. Fees are subject to increase, which do not apply to existing or previous members of The Shire Racing Team. Refunds are not available.

If so, I look forward to helping you achieve your race goals.

To get started, please fill out the contact form.