Big River Personal Coaching

A Training Plan includes:

• Initial Zoom or Phone Consultation: Start with a 30 minute one-on-one virtual call to review your training history, current fitness, lifestyle, and running goals. This sets the foundation for a fully personalized training plan.
• Your plan is written based on your unique needs, including your schedule, fitness level, preferences, strengths, and areas for growth. It’s not templated, written by AI or pre-made.
• Delivery via Training Platform: Your custom plan is delivered through the same intuitive online training platform used with 1:1 coaching clients. It’s easy to follow, access, and track your workouts.
• One-Time Plan Adjustment Included: Need to adjust due to travel, injury, or life? Your plan includes one complimentary modification during the training period.
• Turnaround Time: Custom plans are carefully crafted and delivered within 1–2 weeks after your consultation. Please keep this in mind and schedule your consultation appropriately for your goal race.

The 8 Week or 10 Week Training Plan is a good option for:

• an experienced runner with a strong aerobic base who is entering a pre-competition phase
• someone training for a 5K
• a high school athlete doing off-season training
• someone training for a law enforcement physical fitness test

The 12 Week Training Plan is a good option for:

• someone training for a half marathon
• an experienced runner with a strong aerobic base who is preparing for a marathon

The 16 Week or 20 Week Training Plan is a good option for:

• someone training for a marathon

*Feel free to consult one of our coaches to determine which coaching service would be best for you.

Monthly One-on-One Personal Coaching includes:

• Initial Zoom or Phone Consultation: Kick things off with an in-depth virtual conversation with your coach. We'll evaluate your running history, set goals, and outline your roadmap to success. These calls can last anywhere from 30 - 60 minutes.
• 1:1 Virtual Run Coaching: Tailored to your goals, fitness level, and schedule. Your weekly training plan includes structured runs (speed, long, recovery, etc.), with strategic periodization to support races, progression, and peak performance when it matters most.
• Weekly Training Delivery via App: Your training is delivered through the VDOT app, complete with detailed run workouts, pacing guidance, and recovery strategies.
• Recovery Support + Coaching Resources: Get expert guidance on rest, mobility, nutrition, race prep, and more. You'll also receive downloadable resources and educational tips during the onboarding process and throughout your journey.
• Unlimited Coach Communication: Stay connected with your coach via in-app messaging, email, or text. We believe questions, adjustments, or feedback are crucial components of exceptional coaching.
• Monthly 1:1 Zoom Check-Ins: Once a month, option to hop on a Zoom call to review your progress, adjust your plan, and troubleshoot any challenges with your coach. Zoom calls are athlete initiated.

Monthly Strength Training Subscription includes:

• A runner-specific strength program designed to complement your run training, improve form, boost power, and prevent injuries. Updated monthly, delivered through our strength platform.

*Athletes participating in the strength training program must have access to basic exercise equipment, including but not limited to: dumbbells or kettlebells, stability balls, medicine balls, and mini-loop resistance bands.

*Feel free to consult one of our coaches to determine which coaching service would be best for you.

Please Note: "Monthly One-on-One Coaching with Strength Training" is only offered by Coach Laura Filla.

Pay-As-You-Go Coaching Session includes:

• 1 hour-long session.
• Sessions could include learning to improve your running mechanics, learning appropriate workouts such as speedwork, tempo running, hill workouts, etc., discussing race strategy and race day preparation, instruction on strength training and flexibility exercises, or simply having a support system present with you with a stop watch as you complete a hard workout!
• An opportunity for new Personal Coaching clients to test the waters before committing to Monthly Coaching.
• Also a good option for existing Personal Coaching clients who have purchased a Training Plan and want ad hoc support during the training cycle or for Monthly clients who want support but are in between phases.

The three sessions can be spread out over time. This is a useful option for someone on a longer training plan who wants periodic in-person support.

***Session location, day, and time will be coordinated based on availability and are ultimately determined at coach discretion to ensure the best experience for everyone.

*Feel free to consult one of our coaches to determine which coaching service would be best for you.