Coaching Services

A 60-minute in-person consult. 30-minutes to review your client intake form, goals and needs, discuss specific issues, get your key questions answered and assess coaching fit. Followed by a 30-minute very basic workout/assessment. Athletes complete a background and needs assessment form in advance. Session may be shared with a sibling or significant other for an additional $20 (due during the session via cash or Zelle).

Session Length: 60 minutes; Fee: $70

In-person video capture, expert analysis, and assessment of your running form (posture, arm swing, shoulder rotation, pelvis, head and body tilt, foot strike, and breathing).

Client meets with Coach for 60 minutes in-person, during which cleint warms-up, completes a set of strides, and a brief run while being observed and recorded. Coach and client review the videos, discuss the videos and client’s running form.

Recommended for: 1) beginners, unfit runners, and runners with an average running pace slower than 10 minutes/mile.

Expert analysis and assessment of client’s running form (posture, arm swing, shoulder rotation, pelvis, head and body tilt, foot strike, and breathing); running dynamics (pacing, heart rate, running cadence, vertical oscillation, ground contact time and stride length).

Client meets with Coach for 60 minutes in-person, during which time they warm-up, complete a set of strides, run a 1600 or 3200m time-trial, and cool down. Running form videos and Garmin running dynamics data are captured.

Coach then spends 90 minutes remotely reviewing/analyzing the videos and Garmin data and writing an in-depth 8 to 9-page report within 48-hours.

Report includes: 1) running form videos and images; 2) running form data and charts; 3) running form checklist; 4) analysis of your time trial; 5) glossary of key terms; 6) prioritized list of problem areas with recommended solutions; 7) list of primary workouts for distance runners with prescribed aerobic training paces (recovery, long, lactate threshold/tempo and VO2max runs, etc.,).

Client then schedules a 30-minute Zoom call to discuss the report, good running form, and next steps.

Recommended for: 1) fit and competitive runners seeking new PR’s; 2) any runner that regularly experiences abnormal discomfort/pain during or after running.

You may invite an additional runner to  share the session. There is an additional charge of $120 per additional runner. All runners must complete the new client intake questionnaire in advance.

Session Length: 60 + 30 minutes; Coach’s Time: 180 minutes; Fee: $180

An intense 60-minute workout focused on one or more of the following critical workouts for middle- and long-distance runners:

• Aerobic Threshold
• Lactate Threshold
• Race Pace
• VO2Max
• Special Endurance II
• Special Endurance I
• Speed Endurance
• Absolute Speed
• Acceleration

Athletes not only get a great supervised workout, but they learn the why and how and tips to adjust workouts and complete them on their own. For best value, athletes should arrive 15 minutes early to warm up and spend 15 minutes after the session to cool down without coach supervision.

You may invite up to 4 equally matched runners to  share the session and split the cost of the session. There is an additional charge of $10 per additional runner. All runners must complete the new client intake questionnaire in advance.

Session Length: 60 minutes; Fee: $60

Field testing of endurance athlete’s fitness level to measure current fitness level and determine ideal aerobic training paces for the next 3-4 weeks. Training paces for your recovery, long (aerobic threshold), lactate threshold, tempo and VO2max runs should be updated every 3-4 weeks on average, based on new testing or actual race results. Includes a warm-up, mini-consult and a 1-mile, 2-mile or 12-minute VO2max run test. Following a rest recovery, clients complete a supervised VO2max intensive work out. Coach provides you with your updated VO2max pace and training paces within 24 hours. For best value, athletes should arrive 15 minutes early to warm up, extend the workout and spend 15 minutes after the session to cool down without coach supervision.

You may invite up to 2 equally matched runners to  share the session and split the cost of the session. There is an additional charge of $30 per additional runner. All runners must complete the new client intake questionnaire in advance.

Session Length: 60 minutes; Fee: $60

A 60-minute consult to help improve problem areas identified in a running form assessment, other sessions or already known by the client.

Problems with:

• overtraining and burnout
• running form
• setting and achieving goals
• running dynamics
• breathing
• race preparation
• race start, middle or finish
• race strategy and tactics
• and more…

Perfect running form should never be the goal. I’ll help you to focus on the 1-3 problem areas that will provide you with the greatest benefit. Keep in mind, most problems cannot be fixed overnight, and you will have to do most of the work on your own at home with guidance from me.

Session Length: 60 minutes; Fee: $60

A hands-on workshop where distance runners learn how to execute and seasonally adjust the most critical workouts and training paces required for their event. The middle distance (800-1600m) events are the most complex and their training plans require the most training paces of any running event. Training plans for the Marathon event require the least.

1. The Recovery Run
2. The Long Run or Aerobic Threshold Run
3. The Lactate Threshold or Anaerobic Threshold or Tempo Run
4. Aerobic Capacity or VO2Max Runs
5. Long Hill Runs
6. Race Pace Runs
7. Special Endurance II Runs
8. Special Endurance I Runs
9. Speed Endurance Runs
10. Acceleration Development Runs
11. Speed Development Runs

You may invite up to 4 equally matched runners to  share the session and split the cost of the session. There is an additional charge of $10 per additional runner. All runners must complete the new client intake questionnaire in advance.

Session Length: 90 minutes; Fee: $90

For Houston area clients that would prefer in-person sessions close to home, the Coach will travel to your preferred training location within 30 miles of Humble Middle School, 11207 Will Clayton Parkway, Humble, TX 77346. Client accepts responsibility for providing the training location and making sure it is accessible. The travel fee covers round-trip mileage, tolls and travel time. Expect to pay approx. $1 per round-trip minute-mile, plus tolls, if any. The rate is higher during rush hour. Rates are set using Google Maps mileage and travel time estimates. Coach will send you a custom travel fee quote, prior to booking so there are no surprises.

Coach’s Travel Time: TBD; Fee: Request quote then enter quoted amount at checkout, e.g., $120 = 12 x $10.00. 

A convenient 30-minute consult via phone, Face Time, WhatsApp, Facebook Messenger, or Zoom to review your client intake form, goals and needs, discuss specific issues, get your key questions answered and assess coaching fit.

Expert analysis and assessment of your running form (posture, arm swing, shoulder rotation, pelvis, head and body tilt, foot strike, and breathing) and running dynamics (pacing, heart rate, running cadence, vertical oscillation, ground contact time and stride length).

Client should plan on spending 60 minutes at a 400m running track during which time they warm up (15), run nine 30-meter strides (10), rest (5) run a 1 to 2-mile time-trial (5-16), walk a lap, cool down (10), and stretch (10) while intermittent video and Garmin running dynamics data are captured.

Coach will review/analyze the video and data and provide client with an in-depth 8-9 page written report within 48-hours of receipt. Client then schedules a 30-minute Zoom call to discuss the report, good running form, and next steps.

Recommended for:

1. fit and competitive runners seeking new PR’s
2. any runner that regularly experiences abnormal discomfort/pain during or after running

A 30-minute emergency online consult to improve your odds of passing the 1.5-, 2- or 3-mile run component of your Physical Fitness Test when you only have a few days left.

Recommended for those that are either:

1. Unprepared due to procrastination, poor planning, injuries, poor training, illness …
2. Prepared but lack confidence
3. Prepared and confident but want a little insurance

We’ll discuss your preparation to date, current fitness and health and target time, and address any specific issues and questions. I’ll evaluate your case; we’ll discuss a few options and you’ll leave with your best personalized plan to execute during the run test.

Consult is by phone, email, Skype, FaceTime, What’s App, Zoom or Facebook Messenger.

Session Length: 30 minutes; Fee: $50

A unique service that give you 30 minutes of online access to an elite endurance running coach in order to:

• Pick their mind
• Get a second opinion
• Get your questions answered
• Get your race and training data and/or videos analyzed
• Get your training plan, workouts and training paces assessed
• Connect with me on Garmin Connect and get specific races or workouts analyzed
• Discuss and fine-tune race strategy and tactics
• Discuss new methodologies and approaches you are thinking of incorporating into your training plan
• Bounce ideas and more…

Communication options include phone, email, Skype, FaceTime, What’s App, and/or Face Book Messenger. To get the most out of your session, prepare your list of questions, running data and videos and email them with links in advance.

Sessions can be stacked for an extensive consult or split and used as two 15-minute mini-consults.

Session Length: 30 minutes; Fee: $30

A personalized training plan for those looking to improve their running score on their 1.5-, 2- or 3-mile military, police, fire, game warden or FBI, etc., Physical Fitness Test. Clients complete an intake/needs assessment form in advance and also submit a three(3) 10-second video clips of them running (from the front, side and rear) at their goal PFT run pace/speed.

Package Includes:

• A 15-minute review and assessment of running videos and client intake form.
• A 30-minute online consult to review your profile, goals and needs, discuss specific issues and get your key questions answered.
• A 1- to 4-week personalized training plan to get you from where you are today to the running score you need, with custom-tailored workouts for you to complete.
• Two (2) 15-minute online consults to monitor progress and hold you accountable.
• A final 15-minute pep talk 1-2 days before the PFT date.

For longer training plans, add $30 for every additional 1-4 weeks and $15 for every additional online consult. We even offer a Mayday consult for those not ready for their PFT in a few days.
Coaching is by phone, email, Skype, FaceTime, What’s App, Zoom and/or Facebook Messenger.

Coach’s Time: 120 minutes; Fee: $120