RUN Coaching Program
Regardless of your need, we can create an online cardio program to help you achieve your cardio or running goals.
The path to a quicker mile time, faster sprint, or improvement in cardiovascular ability starts with a solid cardio workout program. 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.
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
- Personalized dashboard to see programs, track results, etc. using the mobile or desktop versions of the training app
- 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
- Access to video library-hundreds of videos illustrating proper exercise form
- 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
- Daily, weekly, and monthly review of your program progress-each day, week, and month we’ll review your workouts and make adjustments as needed
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 you can expect from the Cardio Fitness Coaching 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.
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 an online fitness program customized to you, that:
Is custom built to fit with your schedule
Focuses ON CUSTOM cardio you perform or the race you plan to run
Follows principles of exercise programming
12 WEEKS LONG AND PLANNED FOR YOUR CALENDAR
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
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 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.
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
Payments are recurring until canceled. You can cancel at any time. To review our intake documents which include our terms of service, click on the below button.
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.
“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.”
– Philip B
“I love the personal training experience you get. I live in Pennsylvania and do not belong to a gym but have workout equipment at home. Grace has created a personal workout routine for me and I am seeing good results! I am so glad I was recommended their program!!!”
– Sarah B
“Nathan’s services are thorough and catered to each individual. His consistent feedback is great. The app/website used to communicate and keep track of fitness progression is user friendly and easy to use. I highly recommend Nathan as a trainer for any fitness goal!”
– Aaron M
“I’ve been working for Nathan about 3 months and can say his service is top notch. He is incredibly responsive to any questions I have throughout the week and is always willing to make adjustments to the program to suit my needs. I’ve worked with several trainers in an online capacity and can say hands down Nathan has provided the best experience.”
– Brandon B