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RUN COACHING

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PERSONALIZED PROGRAM

This online program will be distributed through “TrueCoach”. It will be a personalized program based on your goals. The program can be designed for the following races: 5k, 10k, half marathon, marathon, and 50k. You will receive both a running program and a strength training program that compliment each other. Local members may choose to add monthly in-person coaching sessions for an additional cost ($30). You will have access to a 45min check-in every three weeks over the phone to discuss your progress throughout the program.

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BASE RUN/STRENGTH PROGRAM

This is a fixed program that will not be catered for any race or specific distance. This would be a great option for those looking to improve their overall endurance and strength or those looking to keep a good baseline of fitness. 

 

The program is  12 weeks long and includes 3-4 days a week of running and 2 days a week of strength training. Strength and running routines will be distributed through “TrueCoach” and will include video demonstrations of every skill. CLICK HERE to see our minimum equipment list to make sure you have everything you need before you get started! For an additional $40, you may choose to receive 1 feedback video per week for the strength skills.

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BASE RUN PROGRAM

*For members who already have a membership in the gym and are taking at least one strength class a week. This is a fixed program that will not be catered for any race or specific distance. 

 

With this program, you will receive an online guided running plan through “TrueCoach” that compliments the strength training you are already doing at the gym. You will receive up to 4 days of planned runs per week. The combination of light running and speed-oriented runs will help you build your aerobic and anaerobic  capacity while also helping you to recover quicker from your strength training sessions. This program is a great option for someone looking to stay consistent with their running without having to plan their runs out for themselves! Each run is based on RPE (rate of perceived exertion) – just like in the gym!  

MEMBERSHIP PLANS 

PERSONALIZED PROGRAM

$175 - per month 

$85 - per month for in-person members

WHAT'S INCLUDED:

  • Free 45 minute in-person or virtual intro assessment 

  • Weekly updated running and strength program (updated by Sunday before new week)

  • Up to 2 days a week of strength training

  • Up to 6 days a week of running

  • Video demonstrations for all strength lifts/warm-ups and sprint drills

  • Feedback on up to 2 strength training videos per week (videos must be sent in by Sunday to receive feedback by Monday of each week)

  • Feedback on runs by Sunday 

  • Once a month in-person sprint training session for an additional $30 a month (in-person training sessions needs to be scheduled at least 2 weeks in advance)

  • 45min phone-call check-ins every three weeks to discuss progress and future programming

BASE RUN/STRENGTH PROGRAM

$60 - per 12-week program

$100 - for weekly feedback

WHAT'S INCLUDED:

  • 12-week running and strength training program with weekly progressions (updated by Sunday before new week at the latest)

  • 2 days a week of strength training

  • 3-4 days a week of running (one sprint day, an optional tempo day, and easy runs)

  • Video demonstrations for all strength lifts, warm-ups, and sprint drills

  • No personalization of programming 

  • FOR AN ADDITIONAL $40 - Feedback on 1 strength training video per week (videos must be sent in by Sunday to receive feedback by Monday of each week)​

BASE RUN PROGRAM

$35 - per month

WHAT'S INCLUDED:

  • An online weekly running plan that is made to complement the SFL or KB Strong classes at Fluid Strength. (In your contact form, please mention which class you most often attend.)

  • 2-4 days of programmed running per week (one sprint day, an optional tempo day, and easy runs)

  • Weekly progressions are updated through TrueCoach by Sunday of each week.

  • Video demonstrations for all strength lifts, warm-ups, and sprint drills

  • No personalization of programming or video feedback

Ready to get started?

fill out the contact form and we will be in touch!

Contact Fluid Strength
What service are you most interested in? Required
The Intro Assessment is about an hour and fifteen minutes and is $85 if you do not sign-up for any service after. However, if you sign-up for a service the Intro will be comped. Are you OK with that?

Thanks for inquiring, we will be in touch soon!

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