Coaching Services

Whether you want to run your first race or earn a PR in your favorite distance, Go Run It Well will work with you from the start of training until after you cross the finish line to help you achieve your goals! I offer three levels of coaching services, each designed to meet your budget and training needs.

The first level is your most basic individualized plan: a static training plan customized to your individual abilities, needs, and goals. This level is great for runners who want to take the guesswork out of training but do not want individualized coaching throughout their training cycle. The second level is e-coaching with a monthly consultation. You will receive a customized training plan each month that adapts to your specific needs and schedule during your training cycle, along with monthly feedback and specific preparation for your goal race. The top level, e-coaching with a weekly consultation, is for athletes highly committed to their goals: your training is adapted to your schedule and needs each week, you receive weekly feedback, and you have unlimited communication with me as your coach. Read below to find out more about the benefits of each of these services!

If you have any specific questions about costs or services or to sign up for one of these coaching services, please email me at lauranorris@thisrunnersrecipes.com and I will respond as soon as possible.

Pricing

Customized Training Plan:                                                  $45-65 (based on duration of plan)
Individualized E-Coaching (Monthly Consultation):     $70-75/month
Individualized E-Coaching (Weekly Consultation):       $150/month

All students (undergraduate and graduate) with a university email address will receive a 10% discount off of all training services.

Customized Training Plan

If you’re ready to move beyond cookie cutter training plans but do not want to hire a full-time coach, then this is the best option for you. After a brief consultation via email or over the phone, I will design a customized and 8-20 week training plan (based on race distance and available training time) for your specific training needs. This plan will include detailed paces, duration, intensity, and distance for each workout along with, if you desire, supplemental workouts, for the entire length of your training cycle. This plan does not include ongoing coaching services, although you are welcome to contact me via email and during “office hours” on Google+ with any questions regarding your training.

8-10 Week Plan: $45
12-14 Week Plan: $55
16-20 Week Plan: $65

Individualized E-Coaching/Monthly Consultation

This level of e-coaching will provide you with monthly meetings and feedback on your training and an adaptive, customized, and detailed training plan that evolves as you train. The plan will be specifically adapted to how your training goes, any setbacks or obstacles you encounter, and any changes in your schedule or goals. This level of e-coaching provides you with the guidance of a coach with a lower price tag. In between the monthly meetings, you are welcome to contact me via email and during the Google+ “office hours.”

This service includes:

  • an initial consultation to evaluate your fitness, goals, and training needs
  • a complete training plan with based on your individual needs and preferences with detailed paces, duration, intensity, distance, and (if desired) supplemental workouts
  • monthly communication and assessment via phone, email, Skype, or Google+ hangouts
  • monthly adaptions to your training plan to best suit your current fitness, adjust to how your training is going, and to help you meet your goals despite any setbacks
  • unlimited communication via email and Google+ office hours
  • mental training and race strategies
  • pre-race day pep talk
  • fueling and hydration recommendations and guidance
  • a shared Google spreadsheet to track your workout
  • post-race assessment

If you are not training for a race and simply looking to begin running, build a strong base, use run as supplemental training for another sport, or stay motivated during winter training, then this is the plan for you. Since you will not make use of some of the race-specific services, non-racing clients will receive this service for $70 per month.

This plan is priced at $75 per month. While you are not required to sign on for a certain number of months, it is recommended that you plan on committing to at least 3 months to provide you with proper training for your race.

Individualized E-Coaching/Weekly Consultation

This service will provide you with weekly meetings and feedback on your training and an adaptive, customized, and detailed training plan that evolves as you train. The plan will be specifically adapted to how your training goes, any setbacks or obstacles you encounter, and any changes in your schedule or goals. This level of e-coaching is highly hands-on, as I as your coach will guide you through each week of training. Since we will be in more frequent contact with this level of coaching, I will also provide guidance to help you set your goals, including your primary goal for the race and smaller goals for the training cycle. If needed, you can contact me between our weekly meetings via email and the Google+ “office hours.”

This service includes:

  • an initial consultation to evaluate your fitness, goals, and training needs
  • guidance in long-term and short-term goal setting
  • a complete training plan based on your individual needs and preferences with detailed paces, duration, intensity, distance, and (if desired) supplemental workouts
  • weekly communication and assessment via phone, email, or Google+ hangouts
  • monthly adaptions to your training plan to best suit your current fitness, adjust to how your training is going, and to help you meet your goals despite any setbacks
  • unlimited communication via email and Google+ office hours
  • pre-race day pep talk
  • mental training and race strategies
  • fueling and hydration recommendations and guidance
  • a shared Google spreadsheet to track your workout
  • post-race assessment

This plan is priced at $90 per month. While you are not required to sign on for a certain number of months, it is recommended that you plan on committing to a minimum of 3 months to provide you with the appropriate duration of training for your race.

Office Hours

If you have any questions regarding your training, you can reach me via email (lauranorris@thisrunnersrecipes.com) and during special office hours (M-F at 12-2 pm Pacific Time) on Google+ chat open to all of my clients.