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Run The Long Road Coaching

personalized coaching for distance runners

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Run The Long Road Coaching

New Year's Sale!

January 1, 2015 by Kristy Leave a Comment

Happy New Year from Run The Long Road Coaching!  

Are you ready to make 2015 the year to achieve your running goals?

Get 1 month of ONLINE coaching FREE!

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Are you new to running and hoping to run your first race?  Are you stuck in a rut with training?  Looking to run a PR or qualify for Boston?  I can help!  Online coaching is my most popular service and now through January 14th, 2015 you can get 1 month of online coaching FREE (an $80 value)!

Get a personalized training plan based on your current fitness and goals, access to a coach for guidance and support, race day strategy, and much more.

Ready to get started?  Complete my online coaching questionnaire and I will contact you shortly.

  • Sale is for new clients only.
  • Sale applies to online/virtual coaching only.
  • Sale requires a 4-month commitment. Month 1 will be the free month with Months 2 through 4 at $80 per month. After Month 4, the price remains at $80 per month.
  • All 4 months must be used in 2015. You may pick any 4 consecutive months throughout 2015.
  • An $80 cancellation fee applies if you discontinue coaching prior to the 4-month commitment.
  • An initial consultation via phone will take place after completion of the coaching questionnaire and signing of a liability waiver and sale contract.
  • Your training plan will be delivered in 3 to 4 week increments via Final Surge. You will be required to log your runs in Final Surge so that I can constantly adapt and adjust the plan based on how you are progressing.
  • In addition, there will be check-ins to track your progress, unlimited access to a coach for questions/advice, and a race day strategy/plan.

Online Coaching Sale!

April 7, 2014 by Kristy Leave a Comment

RTLR Coaching is having its first ever SALE!

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Sale on ONLINE coaching services!

Your first MONTH of online coaching is FREE!

Now is the time to think about training for those Fall races.  Marathon, half marathon, 10K, or 5K – let me help you achieve your running goals.

Sale runs from April 7th to April 21st.

Ready to get started?  Complete my coaching questionnaire.

Details: 

  • New clients only
  • Online/virtual coaching only
  • Requires a minimum 4-month commitment.  May 2014 is the free month with June to August 2014 at $80 per month.  After August 2014, price remains at $80 per month.
  • A $80 cancellation fee applies if you discontinue coaching prior to the 4-month commitment.
  • An initial consultation via phone will take place after completion of the coaching questionnaire and signing of a liability waiver and contract.
  • The training plan will be delivered in 3 to 4 week increments so that I can constantly adapt and adjust the plan based on how you are progressing.
  • In addition, there will be weekly check-ins, unlimited access to a coach for questions/advice, and a race day strategy/plan.

Be Your Own Coach

May 5, 2013 by Kristy 8 Comments

Most of my running clients are half marathoners and marathoners.  Some are first timers and some have a few races under their belts and are looking to improve their time.

When they first contact me, they complete a questionnaire where I ask them all sorts of questions.  I call this “getting to know them more as a runner”.  It’s so important that I gather as much information as possible so that I can properly develop a plan for their goal race.

When I begin to lay out a training plan and begin to work with my clients I always keep the following in mind…

Plan, plan, plan
I always tentatively plan the long runs first.  I say tentatively since my training plans are highly adaptive and, in general, I only plan 3 weeks of training at a time.  I would be weary of a coach that hands you a 16-week training plan at once (unless you asked for it).

Long runs are the bread and butter of any endurance training plan.  I take into account tune-up races, drop back weeks, vacations, and any other things I may need to work around.  It’s easier to manipulate the long runs later on if you pencil them in for the entire training plan.

Keep your eye on the prize
Speaking of tune-up races, I ask my marathon clients to keep racing to a minimum during marathon training.  I generally allow 1 HM and they either race it or use it as a marathon-paced training run.  Either way, it’s a great confidence booster for race day.

For chronic racers, marathon training can get a bit boring.  Long runs are the priority and racing has to take a backseat temporarily.

The more you run, the better you get at it
I have my clients run as much as they can.  What constitutes high mileage is unique to each runner.  Thirty miles can be enough for some while 70 is enough for others.  I like to have enough time during marathon training to do adequate base building…slow and gradual increases in overall mileage and long run distance.  This increase in aerobic capacity will not only make you faster but will lay a solid foundation for marathon or HM-specific speed work.

There’s a time and place for speed work
Many clients want to jump right into speed work thinking it is the only thing that will make them faster.  Speed work will make you faster…to an extent.  Over time, without proper increases in aerobic capacity, your speed will plateau.  As I said above, the right time for speed work is after we have a solid foundation of base mileage.  Your body is stronger and can handle the increased stress of speed work.

When clients begin training for a HM or marathon after a period of low mileage, I begin with so-called “pre-training” to base build.  After an adequate base is established, then we can layer on the speed work.  I sometimes use strides and hill repeats during the base building phase just to break up the monotony of all those slow miles and to help with leg turnover.

That’s just a few of my basic principles I follow when coaching.  To find out more, hire me as your coach! Winking smile

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