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Strengthen Your Stride

Strengthen Your Stride

Karen Dunn - Running Coach

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Run Coaching and Training Plans

Individual Run Coaching, Customized and Ready-To-Go Training Plans

Below I list the three training options I provide to runners. The first is “Personalized Coaching” and the second is a “Customized Training Plan”. I recommend these options be considered first as they take the individual into consideration – building a plan based on your background, needs, and your specific goals. The third option is a “Ready-To-Go Running Plan”. I provide a short description of what each entails to help you determine which option fits your needs best. If you have trouble deciding, book a consult with me to talk through which option would suit you best.

Run Coaching

This gives you day to day individual coaching – training that can be adjusted along the way based on your schedule and how you are responding to the workouts.

  • FREE CONSULT  – we will discuss your goals/background, miles you run currently, miles you want to peak at, days you want to dedicate to long runs and/or speed work, rest days, length of training cycle, etc.
  • Customized training – based on your goals, your background, your needs, and other information we’ll discuss in our consultation together.
  • Training paces specific to your VDOT throughout your training cycle.
  • Access to the training calendar – to view/update your daily workouts, communicate with me about your workouts, get answers to questions and more.
  • Synch your GARMIN – with the training application to automatically upload the data from your workouts. I can see pace, elevation, heart rate, cadence, and more. I look at the data to see how responding/adapting to certain paces and if anything needs adjusted. It also enables me to provide pertinent training tips throughout your training in the moment of need – HUGE benefit! I can’t stress how valuable this part of the experience is. This is where I can provide information that you can incorporate and carry forward in your training. This is where my clients learn a lot about why they are doing certain workouts and how it aligns with their goals. This is also where my clients receive links from me to articles that are pertinent to them at that point of time in their training.
  • Recommended races and placement in your training.
  • Unlimited access to email/contact me with questions.
  • Education, tips, and links specific to your training.
  • Support, motivation, and encouragement! I’m in your corner!

Schedule Your Consult


Customized Running Plans

One time running plans customized for you and your goals.

  • FREE CONSULT – we will discuss your goals/background, miles you run currently, miles you want to peak at, days you want to dedicate to long runs and/or speed work, rest days, length of training cycle, etc.
  • Training plan designed specifically for you and aligned to meet your goals.
  • Identify your VDOT training paces.
  • Length of the training plan is determined by your needs and what will provide the best opportunity to meet you goals.
  • Race taper plan.
  • Monthly check-in with me to discuss your progress and potential VDOT update.

Schedule Your Consult


Ready-To-Go Running Plans

The running plans listed below should be initiated after establishing a solid base of running. Note that you should consult a doctor before beginning any new exercise routine.


Marathon

This running plan offers 16 weeks of suggested workouts following 4 weeks of base building mileage (20 weeks in total).

  • Provides a 4 week example of base building mileage.
  • 16 week training plan including a 2 week race taper.
  • Includes speed work at 4 different paces (marathon, lactate threshold, interval, repetition) – targeting different physiological systems.
  • Incorporates VDOT training methods and when to change your training paces.
  • Includes ways to adjust mileage and train for uphill/downhill races.

*You accept the risks associated with exercise when you purchase or begin any new exercise routine.

Marathon Beginner Plan

$20

For the runner who:

  • Is newer to running or averages a lower number of miles each week (30 or less).
  • Does little to no speed work.
  • Has minimal or no race experience longer than a half marathon.

Marathon Intermediate Plan

$20

For the runner who:

  • Has been running for some time and averages a moderate number of miles per week (40-50+).
  • Does or has done some type of speed work.
  • Completed a few races at half marathon distance or longer.

Marathon Advanced Plan

$20

For the runner who has:

  • Been running for a long time and averages a higher volume of miles per week (50+).
  • Done speed work before.
  • Completed a few races at half marathon distance or longer.


Half Marathon

This running plan offers 16 weeks of suggested workouts following 4 weeks of base building mileage (20 weeks in total).

  • Provides a 4 week example of base building mileage.
  • 16 week training plan including a 2 week race taper.
  • Includes speed work at 4 different paces (half marathon, lactate threshold, interval, repetition).
  • Incorporates VDOT training methods and when to change your training paces.
  • Includes ways to adjust mileage and train for uphill/downhill races.

*You accept the risks associated with exercise when you purchase or begin any new exercise routine.

These plans are coming soon, click the Notify Me button to receive an email when they are available.

Half Marathon Beginner Plan

$20

For the runner who:

  • Is newer to running or averages a lower number of miles each week (30 or less).
  • Does little to no speed work.
  • Has minimal or no race experience longer than a 10k.

Half Marathon Intermediate Plan

$20

For the runner who has:

  • Been running for some time and averages a moderate number of miles per week (40-50+).
  • Does or has done some type of speed work.
  • Completed a half marathon or a few 10ks.

Half Marathon Advanced Plan

$20

For the runner who has:

  • Been running for a long time and averages a higher volume of miles per week (50+).
  • Done speed work before.
  • Completed a few half marathons or various races longer than a 10k.


5k and 10k

This plan offers 12 weeks of suggested workouts following 4 weeks of base building mileage (16 weeks in total).

  • Provides a 4 week example of base building mileage.
  • 12 week training plan.
  • Includes ways to fit races into your training over the span of the 12 week plan.
  • Includes speed work at 3 different paces (lactate threshold, interval, repetition)
  • Incorporates VDOT training methods and when to change your training paces.
  • Includes ways to adjust mileage and train for uphill/downhill races.

*You accept the risks associated with exercise when you purchase or begin any new exercise routine.

These plans are coming soon, click the Notify Me button to receive an email when they are available.

5k and 10k Beginner Plan

$20

For the runner who:

  • Is newer to running or averages a lower number of miles each week (20 or less).
  • Does little to no speed work.
  • Has minimal or no race experience.

5k and 10k Intermediate Plan

$20

For the runner who has:

  • Been running for some time and averages a moderate number of miles per week (30+).
  • Done some type of speed work.
  • Race experience at any distance.

5k and 10k Advanced Plan

$20

For the runner who has:

  • Been running for a long time and averages a higher volume of miles per week (40+).
  • Done speed work before.
  • Race experience at the 5k and/or 10k.

Achieve Your Goals

My custom running plans and personal training starts with a free consultation.

Schedule yours today.

Book Now

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Strengthen Your Stride

Be your best and reach your fitness goals with running plans and personal training from Coach Karen Dunn, an elite master runner certified (RRCA, VDOT, ACE) both as a personal trainer and running coach.

 

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