Coaching service offerings.

Running and Strength

Set programs with inclusions: (more programs coming soon, watch out triathletes!)

Our coaching service offerings are designed so that athletes can build their own packages to choose exactly what support they want and not have to pay for anything they don't.

*Programs can be combined into packages (such as running and strength) at a special rate.

  • Introductory consult to establish running goal(s), training (and injury) history and status, as well as any parameters we should be aware of. Athletes can choose either to complete an online form or have an online consult. 
  • Self-guided training sessions
  • Periodisation (training program design)
  • No load monitoring, this program is self-managed by the athlete
  • Introductory consult to establish running goal(s), training (and injury) history and status, as well as any parameters we should be aware of. Athletes can choose either to complete an online form, have an online consult, a call or in-person chat (location dependent).
  • Field-testing (time trials) to set up training zones
  • Periodisation (training program design)
  • Load monitoring
  • Weekly email check-ins
  • Functional strength training designed for runners
  • Periodised concurrently with running program
  • Includes limited testing protocol to gauge fitness/strength progression
  • Body-weight exercises with regressions/progressions
  • Includes mobility and stability exercises (prehab for runners)
  • Functional strength training designed for runners
  • Periodised concurrently with running program
  • Includes comprehensive runner specific strength testing protocol to: gauge fitness/strength progression and assign accurate weight and rep ranges for load bearing exercises
  • Ranges from body-weight exercises with regressions/progressions to load bearing exercises which match your training phases
  • Includes mobility and stability exercises (prehab for runners)
  • Additional consultations (in-person / online)
  • Laboratory testing (VO2MAX/Lactate Threshold)
  • *Unlimited instant-message communication with coaches
  • Race day preparation, strategy, or support/seconding (location dependent)
  • In-person coaching/training
  • Plant-based nutrition (coming soon)

FAQs

Why include strength?

Because 3 things in life are certain: death, taxes, and runners getting injured. At any given time, 25% of long distance runners are injured and 100% of them want to improve their performance! Scientific evidence suggests that improved strength can help reduce injury risk and improve running performance – it's a no brainer!

Why choose us?

Our coaching methods and advice are science-based and evidence led. Simon is one of the leading trail running researchers in South Africa, having recently published his first article on physiological performance indicators in trail running and registered for a PhD in Sport Science aimed at determining key performance indicators in trail running.

Which program should I choose?

We have specifically designed our offering to be relatively flexible! If you are a novice runner who doesn’t own any locomotion tracking or load monitoring hardware then we suggest maybe starting with our basic program and going from there. However that doesn’t stop you from including strength training in your package! If you’re a more serious runner and want to improve your performance or train for a specific goal/event then perhaps consider our personalised package. For the elite runners we suggest utilising the personalised package for now and including some laboratory testing and additional consults until our elite coaching package becomes available.

Where can I find out more?

If there is something that is unclear or if you are considering taking one of our packages, we recommend you contact us first so that we can discuss any questions/concerns you might have prior to starting your journey with us!

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