Science-Based Coaching for All
by Nicole Hunt
"Here's what you have done for me! In
the space of about a year I have gone from a world class sofa-spud who
hadn't even run across the street in 18 years to a finisher in the Bridger
Ridge Run!! Yes, and not only did I beat my original goal of 8 hours, or my
later amended goal 7 hours, I pushed the goal up to 6 hours and beat that by
over 2 minutes at an official 5:57:55. I could go on and on about the
experience, but I'd be up all night typing. So far, besides the birth of my
children, it has been the highlight of my life. Thanks for helping me
~ Ken Nevin, Athlete
Your program will emphasize your
running goals. I will work with you to create a science-based training
program that is tailor fit for you. Together, we will build a solid
foundation of trust and commitment that will allow you to grasp your goals
while reaching for your dreams.
customized training schedule, running specific weight and plyometric
programs will incorporate the latest scientific research, my own personal
experiences that have worked best for me and numerous other recreational and
elite athletes and what I learned from training with the Olympians.
I have successfully coached athletes from the
800m to the 50k.
I will help you
increase your power, vo2 max, lactate threshold, specific endurance, speed
and running economy.
fortunate to be coached by Dr Joe Vigil and train with Olympic Marathon Bronze
Medalist, Deena Kastor, (above)
as she was preparing for her marathon.
feedback about training progress with observations and tips
based upon your reports. |
|Training modifications as needed due to
sickness, inclement weather, etc. |
|Advise athlete on physiology of
training, race strategy, motivation, tapering, and
other tricks of
the trade needed to hit a
peak performance when it counts. |
|Running Specific Resistance Weight
Explosive Strength programs included. |
|Based on your body weight- pre and post
race/workout nutrition tips
for optimal running performance. |
|Motivation when you are down, and a reasonable voice when you push too hard.
to evaluate how you are progressing through the program
|vVo2 max testing- with
results we can predict race performance from 5k to marathon and incorporate
excellent vVo2max workouts which are scientifically proven to boost
|Based on present fitness, I will formulate
your training paces for Recovery, Easy, Moderate, Stamina, Marathon, and
Goal Training Paces|
training - After HR max is determined, I will formulate your HR
zones for recovery, easy, moderate, lactate threshold and marathon pace
|Long Run/Marathon Hydration Plan based on the
|Fine tuning of your training schedule based on your feedback|
|Race Preparation Advice|
After I receive your questionnaire I will:
|Analyze athlete's running history.
|Assist athlete in defining challenging
but viable running goals and objectives.
|Design safe workout plan based on present
fitness level, goals, and training experience.|
|Utilize periodization techniques to
develop individualized training program which will include cycles of General Strengthening, Running Specific Strengthening, Hills and Explosive
|Schedule a phone visit to review questionnaire, discuss training program
and goals and answer any questions you may
|Design a Running Specific Strength Program based on your goals,
fitness and lifestyle|
| 2 months of personal workouts in advance will be sent to you
or more depending on your goals and preference|
All level of abilities are welcome from
recreational beginner to competitive.
Please read the
Athlete Testimonials and
Are you interested!?! Please
EMAIL me. I am committed to help you achieve your goals.
I currently have a waiting list for
long-term coaching. Please contact me for details. Thank you!
Please email me at
There are no
limits on personal contact with me nor are there varying levels of
service/benefits. All my athletes receive the same level of service.
program can be paid through secure PayPal or personal check, payable to
give 5 weeks notice if decide to terminate coaching.
Sample Week for novice 5k-10k runner
Endurance/ General Strength Phase
Foam Roller Exercises
1-2 x this week
Monday, Dec 15
Tuesday, Dec 16
The Rock Circuit – 5-7 miles
Wednesday, Dec 17
3-4 mile easy run
Thursday, Dec 18
7-8 mile moderate run including
jello maker hills:
90, 85, 80, 75, 70, 65, 60, 55,
50, 45, 40, 35, 30, 25, 20 sec HILL reps@ mile effort w/easy jog down rest
Friday, Dec 19
The Rock Circuit – 3 miles total
Saturday, Dec 20
6 mile moderate run including 10
strides and 2 min hill @ 3k effort
Sunday, Dec 21
10-12 mile moderate run
including 15-18 x 1 min @ 5k effort w/3 min jog rests