Personalized coaching (PC) provides a premium training opportunity for Run Tampa members desiring a more individualized program that accommodates the runner’s life/work schedule while targeting the runner’s specific goals. PC is appropriate for athletes wishing to train at a higher level with scheduled accountability and guidance.
Besides following their individualized schedule, these runners will have a once-weekly quality workout at the same time as the general Run Tampa track workout, maximizing the group environment; however, their workout will be tailored to their schedule and goals with regard to times and distances. PC athletes are encouraged to continue participating in Run Tampa group runs but will have a more defined schedule as it relates to distance, paces, and objectives.
Spaces for this service are limited.
While distanced running is predominantly an individual sport, it is greatly influenced by the people with whom the runner trains. This program will provide the best opportunity for individual achievement for those who have specific race goals, while maintaining the family atmosphere of Run Tampa, making it possible for every runner to experience maximum satisfaction.
The training methodology will utilize a combination of proven training protocols used by the best athletes in the world and focusing on creating a “command performance” for each athlete. The minimum time for a goal marathon should be 4-6 months. Goal setting will be discussed prior to beginning training and necessary training duration will depend on said goal and starting level of fitness.
Half-marathon and marathon training will be broken up into three phases: (1) The modified Lydiard Base Phase, (2) The Performance Phase, and (3) The Recovery Phase. Each macrocycle phase will be divided into mesocycles, focusing on different specific training adaptations. Each phase is essential to the development of the aerobic and anaerobic systems necessary for dominating the half and full marathon distances. These phases are based on decades of training theory distilled into a highly effective and time-tested half marathon and marathon training regimen and will include:
- A Modified Lydiard Base Phase (10-14 weeks) – allowing the aerobic system to develop more effectively and helping the body develop the stamina necessary for the 13.1 and 26.2-mile distances. This development depends on the athlete’s starting fitness and fatigue state but at minimum establishing a base depth of 10 weeks that allows for a recovery week every 3rd or 4th week will help any athlete find a point at which to build to peak performance.
- The Performance Phase (10-14 Weeks) – taking the stamina developed in the base phase and fine-tuning it to the rigors of the marathon distance at the fastest pace possible, while also addressing physical and mental training and racing techniques critical to culminating extensive training with a command performance.
- The Recovery Phase (2 weeks) – providing specific recovery-focused workouts in the 2 weeks after the marathon to effectively recover and decompress from the race and the training process. This phase, in turn, will increase the recovery adaptations and decrease the recovery time and likelihood of injury. This phase will make it easier for the athlete to transition back into the Lydiard base phase for the next goal race.
What to Expect:
This program includes (1) one-on-one communication with your coach, by phone or text, a weekly individualized schedule delivered online via the Training Peaks application and (2) bi-monthly one-on-one or sometimes small group meetings (if multiple athletes are doing the same race or have similar targets) to discuss progress and issues. Additionally, if the athlete can participate in the group speedwork, they will have an opportunity for some individual coaching at the quality Thursday evening workouts. Basic fueling and training nutrition, as well as injury prevention and advice, are also part of this training.
Participating in PC will require the use of the Training Peaks application, including uploading the runner’s training information via a GPS-enabled fitness watch (e.g., Garmin, Apple Watch, etc.), Setting up Training Peaks is relatively simple, and assistance will be provided for those who have not used the app before.
$115 a month ($28.75) a week.
***Runners interested in signing up for Personal Coaching will need to (1) have a one-on-one meeting with Coach Karen Smith and (2) complete a running background document.