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Image of couple runing on the Onlin Cardio Programs service page

Running Program

The path to a quicker mile time, faster sprint, or improvement in cardiovascular ability starts with a solid cardio 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'll create a high-level program designed to optimize performance and prepare for upcoming races. We can also create programs for cyclists, person who prefer equipment such as ellipticals, etc.


Each week you complete the week of 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 and phone calls upon request

  • Form video review-we analyze video of your exercise form and provide feedback; we schedule these reviews every two weeks 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. and an example meal plan to help you understand how to put it all together

  • 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 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 plan that fits the needs, abilities, and schedule of anyone.


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


For the athlete, we'll create a 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 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 program, we send you an email confirming payment. This email includes new client intake paperwork that everyone must sign, such as the new client questionnaire and health questionnaire. You fill these out, return them to us, and we review them. If we have any questions, we either ask via email or schedule a time to talk on the phone. If there are no questions, we move on to the next step.


The next step in the online 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're 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 this 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 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 training plan page or via the interactive calendar. Every exercise includes a video instructional, and each workout includes a text explanation for how to track, how long to rest, how to safely perform workouts, etc. 


The app works on iOS and Android phones as well as all desktop, laptop, and tablet computers. You can track in the app in real-time, or print the workout for the day and add the tracking later. You complete workouts during the week, and we provide feedback as needed. At any time, you can use the app to send a message. At the end of each week, we review the week of workouts, set-up workouts for the next week, and provide you a cumulative feedback message, if needed.


At the end of each four-week period, we take a close look at your progress.


The process continues like this for the duration of the 12 weeks. At the end of the 12 weeks, we take a look at your progress and other factors and determine how to approach the next training cycle.


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 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.

See more reviews here.


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.

Related services


Strength Program

Online Nutrition Coaching

Cross-training Program



Need help or want more information?


Message us using the contact form on the homepage or you can learn more on the About Us page, the Reviews page, the FAQ page, the Screenshots and Forms page, or the Privacy Policy page.


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