WHAT IS YOUR RUNNING GOAL?
I’m here to help YOU find your full potential.
Let's get started!
RETURN FROM INJURY
TRACK & FIELD
WHAT IS THE COACHING PROCESS LIKE?
MEET YOUR COACH
Your coaching experience starts with an in-person or phone meeting with me. We will talk about your running experience, goals, and scheduling. This allows me to create a plan that is tailored to you.
Receive your customized weekly run training based on your current fitness, with workouts specific to your goals. We talk/email weekly to discuss your training and progress. *For in-person coaching, we will meet weekly during a workout.
RUN YOUR RACE
As your coach, I will guide and support you to put you in the best position to run your best! You will also receive a race strategy, fueling plan, & paces prior to your race.
FREQUENTLY ASKED QUESTIONS
ARE YOUR CUSTOM RUN TRAININGS REALLY CUSTOMIZED?
Yes, I build all run training from scratch using the experience and training from 14-years of run coaching. Each week is built based on your previous week’s runs and your current fitness. I believe each runner should have coaching tailored to their unique situation. You come with your own running history, fitness level, and race/training objectives.
HOW FIT DO I NEED TO BE TO GET STARTED?
It is actually best to start at the beginning with a coach because runners just starting out can have an elevated risk of injury as they are more likely to overdo initial running volumes and intensities.
WHAT TYPE OF RUN WORKOUTS DO YOU PRESCRIBE?
My training is centered around aerobic development, since it is the largest factor in distance racing. You’ll find many of the runs will be “easy paced” to stimulate aerobic development.
The quality workouts are dependent on YOUR running event/distance and running history. For example, the demands of racing 5km are different from a half-marathon, so the training will be different. A 5km racer would do more short distance repeats or interval workouts. You may also see long runs, tempo runs, hill workouts, etc.
HOW LONG DOES IT TAKE TO TRAIN FOR A 5K, HALF-MARATHON, MARATHON, OR ULTRA?
It depends on running history, current fitness, race distance, race objective, course difficulty, etc. Most people with general fitness and some running history can prepare for a half or full marathon in about 16 weeks. Shorter races may require less time and longer races will often require more than 16 weeks to get ready.
Each individual and race are different, so the training preparation will be different. It will be something we will discuss to ensure your success.
DO I NEED ANY SPECIALIZED EQUIPMENT?
For the most part, just some running shoes! If you also like to incorporate some weight training and have some access to equipment, then we can talk about ways to support your run training. However, a gym memberships or access to weights is not necessary for running success. We can do a lot with run training and bodyweight exercises.
WHAT IS THE DIFFERENCE/BENEFIT BETWEEN ONLINE AND IN-PERSON COACHING?
For those in the Kansas City metro, in-person coaching is available. The biggest difference is having a coach you can meet weekly during key workouts to provide extra support. The training design between in-person and online are the same; all of my coaching is grounded in the same principles associated with sound athlete development.
WHAT IF I GET INJURED AND CANNOT RUN?
One of my top priorities is always keeping athletes healthy so you can stay training. If you are injured and unable to run, we would pause your training. Once you've been cleared by a medical professional/PT, we can resume your training.
Also, helping athletes return to running from injury is something I take pride in doing well.
WHAT IF I NEED TO CANCEL?
If you are paying weekly, you can cancel at any time via e-mail. If you have booked the 16-week or annual plan, we can pause training and then resume when you are able to train again.
WHEN AND HOW DO I GET MY TRAINING PLAN?
You will receive your training, via email, weekly on Sundays. This will have your training schedule for Monday through Sunday.
WHAT IF I NEED TO CHANGE MY RUNS FOR THE DAY/WEEK?
As your coach, that is what I am here for! If you need to adjust your training, I'm here to help make adjustments to your training to keep you on track and in the best position for success. Adjustments like this are precisely why hiring a personal coach is so beneficial.
WHAT IS YOUR REFUND POLICY?
We do not offer refunds, however, we do offer the ability to pay weekly, which allows you the flexibility to cancel anytime. For bundle plans, any unused weeks can be paused and resumed again when you’re ready.
For Runners in the Kansas City Metro
We begin with a consultation to discuss your personal running goals and abilities. You'll also get to know me and my coaching techniques. On a weekly basis, you will receive run training, which includes a variety of running workouts tailored for you. Along with online/text communication, we will also meet to train once a week where you will receive in-person coaching during a workout.
Same quality coaching, training, and support online
For those outside the Kansas City metro or wish to do things on their own, receive the same customized training plans, without the in-person training, with coaching still available via emails & text. We begin with a consultation to discuss your personal running goals and abilities. You'll also get to know me and my coaching techniques. On a weekly basis, you will receive training with variety of running workouts tailored for you.
"Before even getting started Coach O and I met up so he could get to know my running history and goals. The time he took upfront to listen showed me how much he really cares about his athletes. I enjoy the variety and challenges in my weekly running schedule. I'm getting faster and feeling stronger! Thanks Coach O for helping me reach my goals!"
"I’ve run 8 marathons plus more half marathons. I’m a seasoned runner. I decided I wanted to set a PR so I signed up for personalized coaching services with Coach O. It’s been a great experience to have someone to discuss my specific training issues with. Coach O is skilled at personalizing and adjusting training to meet my individual needs! I’m so glad I signed up!"
"While no one can do the actual work for you, Coach O is the person who will help you get there, and make the work manageable. My experience with him is relative to getting back on track after a debilitating injury. Coach’s direct and simultaneous encouraging manner, has helped me achieve progress that I didn’t think was achievable. I’m encouraged everytime I work with him. His dedication is proven in his willingness to meet at any time or place to accommodate the requirements of the athlete. 100% absolutely recommend."