Run coaching

The path to a quicker mile time, faster sprint, or improvement in cardiovascular ability starts with a solid cardio workout program. Regardless of your need, we can create an online cardio program to help you achieve your cardio or running goals. Want to improve your mile time or 5k? We can help. Want to run your first competitive race? As your certified run coach and online fitness coach, we can build a program for you.

 

All running programs are made custom to your goals, ability, and other situational factors, such as schedule. For example, with a beginner, we might use a couch to 5K type of program to help that person learn how to start running, improve fitness, and/or lose weight. For intermediate, advanced, and athlete runners, we will create a high-level program designed to optimize performance and prepare for upcoming races. We can also create cardio training programs for cyclists, persons who prefer equipment such as ellipticals, etc.

 

Each week you complete the week of cardio workouts and track them in your personalized dashboard. We review your results and make adjustments, such as altering pace, warm-up, or other aspects. Additionally, if you submit videos of you completing cardio, we will analyze your form and offer recommendations for improvement. On top of that, we are always available for support via email, and available for calls as needed.

 

What you get:

 

  • Workout plan customized to you-a plan customized to you is the best way to reach your goals

  • Support—unlimited messaging with your trainer 

  • Form video review-we analyze video of your exercise form and provide feedback; we schedule these reviews every week but will complete more or less frequently as needed

  • Nutritional guidance-the training plan comes with basic nutrition education including specific calorie targets, specific macros targets, meal timing suggestions, food suggestions, etc. 

  • Nutrition tracking-connect your MyFitnessPal account and view your food tracking alongside your workout tracking; if you connect a MyFitnessPal account we can view your calorie and macro tracking, which allows us to provide better nutrition feedback and programming

  • Daily, weekly, and monthly review of your program progress-each day, week, and month we'll review your workouts and make adjustments as needed

  • Personalized dashboard to see programs, track results, etc. using the mobile or desktop versions of the training app

  • Personalized workout calendar-all your workouts and other reminders on an easy to use digital calendar

  • Workout tracking-see your workout progress, stats for specific exercises, and more

  • Body stat tracking-track and view changes in your weight, fat, body composition, and other numbers

  • Access to video library-hundreds of videos illustrating proper exercise form

 

As regular runners, we understand the effort that goes into running training and the importance of a good cardio workout program—it is much more than just putting one foot in front of the other.   We've worked with competitive runners and the average person who just happens to enjoy running, so we can create a cardio training plan that fits the needs, abilities, and schedule of anyone.

 

However, we can also create cardio workout programs for cyclists, the person who prefers cardio machines such as ellipticals, and everyone else as well. Regardless of your cardio workout program preference, ability, or other factors, we'll create a plan that works.

 

For the athlete, we'll create a cardio training plan that focuses on your race, and includes all of the necessary components for programming, including periodization, progression, and tapering. We'll create and adjust your paces over time, suggest auxiliary training methods to improve your performance, and just overall help you perform better.

 

For the person new to cardio or the avid casual cardio fan, we'll take a close look at your schedule and ability to create a cardio training plan that helps you improve cardio function and reach other goals, such as losing weight.

 

What to expect from the online cardio training program

 

After you pay for the cardio training program, you will receive a confirmation from PayPal. Once we receive confirmation of payment, we will send a setup link for the app and the intake documents. 

 

The next step in the online cardio training process is app account creation. Since we deliver all workouts as well as other content and all tracking occurs through the app, setting up your account and familiarizing yourself with it is an important step. We create your account on our end, then you receive a confirmation link and finish the set-up.

 

You can view more information about the forms and app here.

 

Once you are set-up for the app, you'll take your starting stats, such as body stats and cardio stats, which we'll use to track your progress over time. You'll be able to see cardio training progress in the app via the charts and other tracking information on your personalized dashboard.

 

Based on the information provided in your intake forms and through our communications with you, we create a 12-week online running/cardio program customized to you, that:
 

  • Is built around your schedule

  • Focuses on the type of cardio you perform or the race you plan to run

  • Follows the principles of exercise programming such as specificity, periodization, progression, variety, etc.

  • Is 12 weeks in length

 

The online running or cardio program will be built according to your skill level, among other factors. Why is this important? This helps determine:

  • Frequency of training (number of sessions per week)

  • Length of sessions (time spent during a single session)

  • Time between sessions (number of rest days between workouts)

  • Total rest days per week

  • Type of exercises included

  • Auxiliary work

  • Type of progressions (which variable changes over time)

  • Rate of progression (the pace at which intensity increases)

 


We input the training plan into your app account. You view the various workouts in the app, under your cardio training plan page or via the interactive calendar. You complete cardio workouts during the week, and we provide feedback as needed. At any time, you can use the app to send a message. The process continues like this for the duration of your time working with us.

All training cycles are 12 weeks (three months) in length. You can pay for three months or pay month-to-month. Both payment options are recurring until canceled. You can cancel at any time.

What you get with the app

The cardio training app we use is a super useful tool that will save you time and effort. With it, you can track your workout schedule on your customized calendar, view the exercise library, assess progress through helpful charts, and connect with us quickly and easily. 

Highlights:

  • Works on iOS and Android devices as well as all desktop, laptop, and tablet computers

  • Personalized dashboard to see programs, track results, etc. using the mobile or desktop versions of our app

  • Personalized workout calendar-all your workouts and other reminders on an easy to use digital calendar

  • Workout tracking-see your workout progress, stats for specific exercises, and more

  • Body stat tracking-track and view changes in your weight, fat, body composition, and other numbers

  • Nutrition tracking-connect your MyFitnessPal account and view your food tracking alongside your workout tracking

  • 24/7 access to us via the app message system-send us a message at any time

  • Access to video library-hundreds of videos illustrating proper exercise form

PLANS
Monthly
$200
Three Months
$500

Payments are recurring until canceled. You can cancel at any time. Review our intake documents which include terms of service here.

 

Once you submit payment, you'll receive a verification from PayPal noting that you paid for the program. Within 24 hours, excluding weekends, we'll follow-up with you to begin the program.

What our clients are saying

Philip B - Working with Nathan has been a very positive experience. His coaching and input helped me achieved my goal of running a half marathon. He is responsive to my questions and offers helpful input. The training plan he put together for me worked well for my schedule and ability level.

RELATED SERVICES
Nathan DeMetz Personal Training
  • Facebook
  • Instagram

© 2020 by Nathan DeMetz Personal Training.