Coaching that adjusts to your training, not the other way around.
Online coaching, running, and strength programming — built for your goals and updated every week based on how training actually goes.
Coaching options
Online Coaching
The core of what I offer. You train, you check in, I review and adjust.
- Personalized weekly plan
- Weekly check-in and feedback
- Plan updates based on how the week actually went
- Direct notes and communication with your coach
Running Coaching
Race plans and general training blocks, built around your race calendar and current fitness.
- Race-specific training plans
- Base-building and off-season blocks
- Pace and mileage tailored to you
Strength Coaching
Strength programming that supports your primary goal, whether that's running, soccer, or general athleticism.
- Programming built around your schedule
- Integrated with your running or soccer training
- Adjusted as you progress
What a week looks like
One example week, so you can see what lands in your app. Sam is made up, and every real plan is built around the person.
Sam's week
- MonRest
- TueIntervals · about 6 mi6 × 800 m at 3:40–3:45, 90 sec jog between
- WedEasy run · 5 miPlus a 30-minute strength session: split squats, calf raises, core
- ThuEasy run · 4 mi
- FriRest
- SatLong run · 12 miEasy, with the last 2 miles steady. Fuel: 3 gels, first at 0:30, about 24 oz of fluid an hour
- SunRecovery run · 3 mi
Tuesday, up close
- Warm-up1.5 mi easy
- 6 × 800 m3:40–3:45 each, 90 sec easy jog between
- Cool-down1 mi easy
Why: sharpening the speed you'll lean on late in the half.
Cue: smooth, not a sprint. Rep 6 should feel like rep 1.
In the app you can start it step by step with timers, then log how it went and how hard it felt.
Sunday check-in
- Week
- 4 of 5 stars
- Energy
- 4 of 5
- Recovery
- 3 of 5
“Left knee a little tight after Saturday. Thursdays are hard with work.”
Thanks, Sam. Thursday's run moves to Friday, and Tuesday's reps drop to 5 next week while the knee settles. Your plan is updated in the app.
This is the weekly cycle in action: you train, you check in, and the next week is built around what happened. Try the fueling calculator to see how a long-run fuel plan works.
The Weekly Cycle
This is how ongoing coaching actually runs, week to week.
You check in
What you completed, how it felt, and anything going on that affects training.
I review and adjust
Your next week gets built around what actually happened, not a fixed template.
Your plan updates
The new week shows up in your app, ready to go.