Run/Walk and Run Programs

 Run/Walk Programs For 5K Race

Our Individualized and Group Run/Walk Programs are ideally suited for athletes with no prior road racing or running experience, or have taken a long-time break from running. Based on established run walk protocol, these programs utilize intervals of short runs with walking breaks, gradually progressing to longer runs and shorter walks. The 8-week courses prepare athletes for their first 5K race. 

- - - - - - Run Programs  - - - - - -

Our Run Programs cater to runners with varying levels of conditioning and road race experience. Based on Daniels' Running Formula, authored by Jack Daniels, PhD, "the world's best running coach," these programs utilize the VDOT system. Each program involves a combination of running paces, from easy to fast repetition. Workouts are precisely designed to stress your current fitness level, promoting breakthroughs to new levels of performance.

Individualized Run Programs

 Designed for runners of all abilities with specific race objectives.   The 8 to 18 week courses prepare runners for 5K to full marathon races.  The program includes up to 5 weekly workouts.  Coaching is done virtually with an in-person option at an additional fee.

Group Run Programs

Group run programs consist of up to 4 virtual workouts plus one weekly in-person workout.  For in-person workout locations, click here. 

Group Run Program for 10K Race

Ideally suited for "weekend warrior" runners or athletes with good aerobic endurance from activities like Pilates, spinning, outdoor cycling, swimming, or treadmill running. This 12-week course prepares runners for a 10K race.

Group Run Program for Half Marathon Race

 Designed for experienced runners whose fitness or race results have plateaued or who are plagued by injuries due to overtraining.   This 15-week course prepares runners for a half-marathon race.

Group Run Program for Marathon Race

 Perfect for experienced, high-performing athletes with specific race objectives that are currently unmet.   This 18-week course prepares runners for a marathon race.    NOTE: We require at least a half-marathon finish as a prerequisite for signing-up for this program. 

All of our programs provide fitness routines involving stretch and strengthening exercises.  Each program begins with a dynamic stretch routine (the "warm-up") and end with a  strength and static stretch routine (the "warm-down').  The focus of these routines is strengthen the core and postural muscles which promote proper running form.  

Our certified personal trainers may provide individualized exercise sessions for an additional fee.  These sessions will further strengthen the core and postural muscles as well as develop explosive speed with plyometric (jumping) and SAQ (speed, agility and quickness) exercises.

As athletic coaches, we can provide you with general nutritional guidance to insure that you are consuming the appropriate foods groups and hydration to complement your running programs. 

If you need specific food guidance, our certified sports nutritionist can provide you with more in-depth guidance for an additional fee. 

As you approach each of your races, we will provide you with guidance to help you prepare and execute your race day.  We will provide you with race pacing, hydration and nutritional guidance and strategies to help maximize your race day performance.