• You are 30+

• You are coming back from a little time off, or have been on a maintenance or spotty run schedule

• You want to improve your running game in 2023

• You are >12 weeks postpartum and want to return to running

• You have wondered in recent years, “why can’t I just ‘go out and run’ like I used to, without having some issue??”

• Anyone under 12 weeks postpartum. We have tons of experience with this and have programs, especially for you! This is evidence- and clinical-experience-based. No exceptions, please. Book a call here!

• Anyone currently runs more than 15 miles per week, or 3-4 days of 3-4 miles daily.

• Unsure? Book a call here!

• Register by Friday 1/13.

• Initial Run-Readiness Assessments will take place between Jan 23 - Feb 3.

• Training will start the week of Feb 6 and go through March 31.

• Post-program assessments will take place between Mar 26- Apr 7 (subject to change based on the race we decide on as a team).

No problem! You can do it all virtually! Book your virtual assessment.

• $400 paid in full or 3 monthly payments of $140

• See below for inclusions, but y’all, this is less than $7 per day for a kick-ass run season?! YES PLEASE!

• Two run-readiness assessments (pre and post) with Dr. Natasha, a Doctor of Physical Therapy who specializes in female-bodied* runners and Claire Donskey, Certified Strength & Conditioning Coach (Value of $310) *

• 8 weeks of online run-specific workouts* through the Train Heroic app, where you can see how your teammates are doing for motivation and a little friendly competition (Value of $300)

  • *3 days per week, 30-45 min, with a perfect mixture of mobility, stability, and strength tailored to exactly what the running body needs to improve efficiency and feel great running!

• Themed group workshops (virtual/in-person), where you will go over running form tips, breathing tips, and go over any of your questions and concerns (Value of $100-200) We will vote on topics and workshops as a team!

• Ongoing support from Natasha and Claire through the Train Heroic app to address questions/concerns (priceless 😂)

Sign me up!

Race entry is not included in the price of the program. We will decide as a team on a race to do together in April. This is totally optional and will be paid for either individually or as a team, per race requirements and allowances.

If you are out of town, you can choose a race of similar distance or anyone may choose a virtual option!

No problem!

• Injury assessments will require additional time and will be added on for $75 at the initial assessment. At that point, you and your PT will decide on the best plan for you throughout the 8 weeks. (If you are unsure, it is totally worth booking a free call to talk about it!!)

• Additional PT, if necessary, will be added at a discounted rate of $105 (reg $155)

• Individualized PT exercises as “prep work” for the workouts will be added at no additional fee!

• 1-2 resistance bands

• One medium and one heavier weight, such as a dumbbell, kettlebell, or a household item like a backpack with different weights of books thrown in or even. a cast iron skillet! You can get creative!

• Something sturdy you can stand on, like a box, bench, step, or sturdy chair.

Absolutely!

If you sign up for Run Team Coaching, we ask that you are not currently training for a race longer than a half marathon.

Why? The training we will be doing focuses on building strength, power, and endurance for those returning to running after a hiatus or those starting to build on their winter maintenance program. Therefore, high volumes of running are not recommended for this particular program. We have other training for folks who are running more than 15 miles per week. Book a call here!

Not possible!

The assessment is meant to be a baseline measure to see where you are, where you need to go, and then how well you have done at the end of the 8 weeks. It doesn’t mean you can’t run while you train. We just recommend lower volume, so what you would find in a half marathon training program or less.