Coaching Services

This 60-minute in-person new client consult is ideal for runners within about a 90-minute drive of Humble, TX 77346.

We spend the first 30 minutes reviewing your client intake form, goals, and needs, discussing specific issues, and answering key questions, followed by a 30-minute basic workout, time trial, mini-running form assessment, or problem-solving session. We’ll end with a discussion about next steps.

You complete a background and needs assessment form in advance so our time together is focused and efficient. This session may be shared with a sibling, friend, or significant other who has also completed a client intake form, for an additional $30 due at the session via cash, Apple Pay, or Zelle.

In-person video capture, expert analysis, and basic assessment of your running form (posture, arm swing, shoulder rotation, pelvis, head and body tilt, foot strike, and breathing). Client completes a background and needs assessment form in advance.

Client meets with Coach for 60 minutes, during which client warms-up, discuss their client intake form, completes a breathing assessment and set of strides, and then completes a 400m run while being observed and recorded. Coach and client review and discuss the running form videos, and identify obvious running form issues that should be addressed. Coach provides client with a copy of all videos for in-depth review at home.

Session may be shared with a sibling, friend, or significant other for an additional $40 (due during the session via cash, Apple Pay, or Zelle). Shared session will be extended by 15 minutes.

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

This premium package provides an in-depth running form assessment that includes expert analysis of your posture, arm swing, shoulder rotation, pelvic position, head and body tilt, foot strike, breathing, and running dynamics such as pacing, heart rate, cadence, vertical oscillation, ground contact time, and stride length.

You meet with me in person for 60 minutes to warm up, complete a set of strides, run a 1600 or 3200 meter time trial, and cool down while I capture running form videos and Garmin running dynamics data. I then spend approximately 90 minutes reviewing and analyzing your videos and data and writing an in-depth 6 to 8 page report, delivered within 48 hours.

The report includes running form videos and images, running form data and charts, a running form checklist, analysis of your time trial, a glossary of key terms, and a prioritized list of problem areas with recommended solutions.

After you receive the report, you schedule a 30 minute Zoom call with me to walk through the findings, review good running form, and clarify next steps.

Recommended for fit and competitive runners seeking new personal records, and for any runner who regularly experiences abnormal discomfort or pain during or after running. You may invite an additional runner to share the 60 minute in-person session for an additional $175, which covers the shared session plus a separate written assessment and Zoom call for the second runner.

All runners must complete the new client intake questionnaire in advance.

This 60-minute intensive workout is designed for established clients and focuses on one key workout type for middle and long distance runners:

• Aerobic Threshold
• Lactate Threshold
• Race Pacing
• 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 receive tips on how to adjust workouts so they can 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 and stretch without coach supervision.

A 60-minute session to field test client’s current fitness level/performance. This data is used to  determine ideal aerobic and aerobic training paces.

Includes a warm-up, mini-consult and a 1-mile, 2-mile, 5K, or PFT time trial. Following an extensive rest recovery, clients use the balance of the 60 minutes to continue a supervised VO2max intensive workout.

For best value, athletes should arrive 15 minutes early to warm up and plan to spend 15 -30 minutes after the session to complete additional intervals, cool down, and stretch without coach supervision.

You may invite up to 10 equally matched runners to  share the session and split the base cost of the session. There is an additional charge of $20 per additional runner (due at the beginning of the session via cash, Apple Pay, or Zelle). All runners must complete the new client intake questionnaire in advance.

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.

A 90-minute 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 10 equally matched runners to share the session and split the base cost of the session. There is an additional charge of $20 per additional runner (due at the beginning of the session via cash, Apple Pay, or Zelle). All runners must complete the new client intake questionnaire in advance.

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.

Athletes complete a background and needs assessment form in advance.

Clients complete the following brief form that will provide me with the necessary information to prescribe custom training paces for each of your key aerobic workouts as a  distance runner:

1. Recovery Run (RR)
2. Easy Run (ER)
3. Long Run (LR)
4. Fartlek Run (FR)
5. Lactate Threshold Run (LTR)
6. Tempo Run (TR)
7. Goal-Paced Runs (GPR)
8. VO2Max Runs (VMR)
9. Extensive Tempo Runs (ETR)

Your written report will include a description of each workout with your custom training pace. Prescribed training paces work best when incorporated into an periodized training plan (#26 – sold separately). Your prescribed training paces should be updated every 3-4 weeks as your fitness level and speed improve throughout the season.

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

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 or 2-mile time-trial (5-16), slow walk a lap, cool down (10), and stretch (10) while client captures intermittent video (tripod or support person) and Garmin running dynamics data (Garmin Watch, HRM run strap or Running Dynamics Pod).

Coach will review/analyze the video and data and provide client with an in-depth 6-8 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 weeks or 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, FaceTime, What’s App, Zoom or Facebook Messenger.

A unique online service that gives existing clients a 30-minute coaching session with 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, WhatsApp, and/or Facebook 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.

This personalized online-only training plan is for adults who want to improve their 1.5-, 2-, or 3-mile run score for a military, police, fire, game warden, FBI, or similar Physical Fitness Test.

You complete an intake and needs assessment form in advance and also submit three 10-second video clips of you running (from the front, side, and rear) at your goal PFT run pace so I can evaluate your mechanics.

This package includes a 30-minute Zoom consult to review your intake form, videos, goals, and needs, discuss specific issues, and answer key questions; a shared Excel spreadsheet with a detailed 8-week run training plan that includes specific workouts and prescribed training paces, plus ongoing coaching support through weekly commentary on your completed workouts in the shared worksheet; and two 15-minute Zoom consults to check in during the 8-week training plan.

There is an additional charge of $50 for each extra block of up to 4 weeks of training with weekly commentary.