RunCanvas Coaching

WELCOME TO RunCanvas Coaching!

What we offer, customized training plans for ALL runners. Mile to Marathon

RunCanvas Coaching is seeking passionate runners of ALL ABILITIES. Who are committed to challenging their mind body and spirit though the gift of running. Runners who are willing to engage in frequent two-way open communication in an effort to partner with a qualified coach that will build a custom plan, then guide you through the entire training cycle.

VDot certified!

All RunCanvas Plans are currently on special for New Years! Take advantage before the price increase!

Customized Training Plans-This is done through a one time consultation.  The certified coach creates a unique training plan based on your individual history,schedule and needs and then uploads it into the app.  From there you complete the workouts and modify on your own.   This is a great budget friendly option, that allows motivated runners the chance to work with certified coaches without the daily/weekly check-ins and modifications.

Beginning runner training plan – 8 weeks

8-week plan is for new or re-emerging runners. This plan incorporates running and walking intervals and cross training. An initial consultation sent to the athlete via email is necessary to begin developing this plan; additional communication with the athletes may be necessary to finalize the customized plan before uploading to the vdot training app. Self-motivation and individual commitment are required for this plan, as there is no additional communication available after the plan is uploaded to the athlete’s VDOT O2 calendar. Any questions or concerns will need be discussed thoroughly in the initial consultations. This plan is ideal for someone who is wanting to tackle a 5k but is not yet ready for the 5k training plan .

$35.00

 

Customized 5k Training Plans – 12 weeks

This plan is perfect if you’re looking for some training guidance leading up to an important 5K event. This plan will be fully customized to meet your current fitness level and help guide you to where you want to be. An initial consultation by means of email, phone and/or text will help to gather general information about the athlete, prior or current fitness and training, and where they want to go with training. An individual plan specifically designed to train a person to 5k ofitness will be available to you within the VDOT app and will automatically sync with your smart watch GPS data Self-motivation and individual commitment are required for this plan, as there is no additional communication available after the plan is uploaded to the athlete’s VDOT O2 calendar. Any questions or concerns will be discussed thoroughly in the initial consultations. Minimum- Runners should already be comfortable run/walking 3 days a week before signing up for this plan

$50.00

Customized 10k Training Plan-12 week plan

This plan is perfect if you’re looking for some training guidance leading up to an important 10K event. This plan will be fully customized to meet your current fitness level and help guide you to where you want to be. An initial consultation by means of email, phone and/or text will help to gather general information about the athlete, prior or current fitness and training, and where they want to go with training. An individual plan specifically designed to train a person to 10k fitness will be available to you within the VDOT app and will automatically sync with your smart watch GPS data Self-motivation and individual commitment are required for this plan, as there is no additional communication available after the plan is uploaded to the athlete’s VDOT O2 calendar. Any questions or concerns will be discussed thoroughly in the initial consultations. Minimum- Runners should already be comfortable run/walking 3 days a week before signing up for this plan

$54.81

Customized Half Marathon Training Plan – 16 weeks

This plan is perfect if you’re looking for some training guidance leading up to a goal half marathon. This plan will be fully customized to meet your current fitness level and help guide you to where you want to be. An initial consultation by means of email, phone and/or text will help to gather general information about the athlete, prior or current fitness and training, and where they want to go with training. An individual plan specifically designed to train achieve your half marathon fitness goals will be available to you within the VDOT app and will automatically sync with your smart watch GPS data Self-motivation and individual commitment are required for this plan, as there is no additional communication available after the plan is uploaded to the athlete’s VDOT O2 calendar. Any questions or concerns will be discussed thoroughly in the initial consultations Runner should be comfortable running 4 days a week and preferably averaging at least 30 miles per week before signing up for this plan. Experience with other race distances is also preferred.

$60.00

24 week customized marathon Training plan

This plan is perfect if you’re looking for some training guidance leading up to a marathon event. This plan will be fully customized to meet your current fitness level and help guide you to where you want to be. An initial consultation via email, phone and/or text will help to gather general information about prior or current fitness and training, and where they want to go with training. An individual plan specifically designed for a marathon will be available to you within the VDOT O2 app and will automatically import GPS data from Garmin or Strava. Self-motivation and individual commitment are required for this plan, as there is no additional communication available after the plan is uploaded to your VDOT O2 calendar. Any questions or concerns will be discussed thoroughly in the initial consultations

$100.00

Final 12 week Customized Marathon Training

This plan is perfect if you’re an established runner who has already tackled a marathon or two, has a decent mileage foundation and looking for guidance through the the final stages of their marathon training. This plan will be fully customized to meet your current fitness level and help guide you to where you want to be. An initial consultation via email, phone and/or text will help to gather general information about prior or current fitness and training, and where they want to go with training. An individual plan specifically designed for a marathon will be available to you within the VDOT O2 app and will automatically import GPS data from Garmin or Strava. Self-motivation and individual commitment are required for this plan, as there is no additional communication available after the plan is uploaded to your VDOT O2 calendar. Any questions or concerns will be discussed thoroughly in the initial consultations. It is recommended that athletes who choose this program are already comfortable running at least 4 days a week and have a mileage base of 40 miles per week

$63.00

Customized Online Coaching- This is an ongoing coaching program where the athletes works one-on-one with a coach throughout the entire training cycle.

Customized Online Training Program- 4 months minimum

Work one-on-one with a certified coach and receive custom workouts uploaded to your online training calendar. All workouts are customized based on your training history and current fitness. Once you have set up your calendar you will always have access to your workouts and can update paces in the future. The app records and organizes your PRs, recent and future race results.  Training plans include; Initial consultation Fully customized training plans Uploaded workouts and feedback Plan adjustments as needed Performance nutrition guidance Unlimited communication via text, phone calls or email with certified coach How it works Consultation This initial consultation is important part of the coaching process; getting to know you, the runner. During the initial consultation runners will answer questions about their goals, training history/habits, injuries (past and present), and preferences. This will help your certified coaching build the ideal training plan for you Customized Training Plan built by certified coach, just for you A training plan built just for you. Taking your from where you are now to where you want to be.  New PRs, distance and beyond Support and accountability the whole way More than a pre-written training plan. Your plan will come with feedback, and adjustments. Nudges to get your through the tough spots and grace to accommodate you when “life happens.” $75/month- 4 month commitment upfront

$200.00

6 months of Private Online Coaching

Work one-on-one with a certified coach and receive custom workouts uploaded to your online training calendar. All workouts are customized based on your training history and current fitness. Once you have set up your calendar you will always have access to your workouts and can update paces in the future. The app records and organizes your PRs, recent and future race results.  Training plans include; Initial consultation Fully customized training plans Uploaded workouts and feedback Plan adjustments as needed Performance nutrition guidance Unlimited communication via text, phone calls or email with certified coach How it works Consultation This initial consultation is important part of the coaching process; getting to know you, the runner. During the initial consultation runners will answer questions about their goals, training history/habits, injuries (past and present), and preferences. This will help your certified coaching build the ideal training plan for you Customized Training Plan built by certified coach, just for you A training plan built just for you. Taking your from where you are now to where you want to be.  New PRs, distance and beyond Support and accountability the whole way More than a pre-written training plan. Your plan will come with feedback, and adjustments. Nudges to get your through the tough spots and grace to accommodate you when “life happens.” Regular Price -$75/month

$300.00

1 year Personal Online Coaching

Work one-on-one with a certified coach and receive custom workouts uploaded to your online training calendar. All workouts are customized based on your training history and current fitness. Once you have set up your calendar you will always have access to your workouts and can update paces in the future. The app records and organizes your PRs, recent and future race results.  Training plans include; Initial consultation Fully customized training plans Uploaded workouts and feedback Plan adjustments as needed Performance nutrition guidance Unlimited communication via text, phone calls or email with certified coach How it works Consultation This initial consultation is important part of the coaching process; getting to know you, the runner. During the initial consultation runners will answer questions about their goals, training history/habits, injuries (past and present), and preferences. This will help your certified coaching build the ideal training plan for you Customized Training Plan built by certified coach, just for you A training plan built just for you. Taking your from where you are now to where you want to be.  New PRs, distance and beyond Support and accountability the whole way More than a pre-written training plan. Your plan will come with feedback, and adjustments. Nudges to get your through the tough spots and grace to accommodate you when “life happens.” Regular Price -$75/month

$550.00

One-On-One Coaching Sessions-$60/ 1 hour sessions

  • In-Person Coaching is exclusively for runners in the Kansas City area, or runners visiting from out of state. In-Person Coaching offers the benefit of live coaching sessions during your training that help ensure that the workouts are performed correctly, provide motivation and stimulus for improvement, and give the athlete an opportunity to seek feedback on technique, pacing, and other factors influencing performance.
  • This package can also include one-on-one goal specific race pacing.  (some limitations apply).
  • If you are interested in this package please email runcavas@ yahoo.com

Small Group Coaching Sessions- Inquire for pricing

  • Like In-Person Coaching, small group sessions offers the benefit of live coaching sessions during your training that help ensure that the workouts are performed correctly, provide motivation and stimulus for improvement, and give the athlete an opportunity to seek feedback on technique, pacing, and other factors influencing performance. Small groups sessions add in the benefit of having a team to train with and making private sessions more affordable.

How it works

  • Consultation
    • This initial consultation is important part of the coaching process; getting to know you, the runner. During the initial consultation runners will answer questions about their goals, training history/habits, injuries (past and present), and preferences. This will help your certified coaching build the ideal training plan for you
  • Customized Training Plan built by certified coach, just for you
    • A training plan built just for you. Taking your from where you are now to where you want to be.  New PRs, distance and beyond
  • Private Coaching includes
    • Additional support and accountability the whole way
    • More than a prewritten training plan. Your plan will come with feedback, and adjustments. Nudges to get your through the tough spots and grace to accommodate you when “life happens.”

 

Seeking athletes

RunCanvas Coaching is seeking passionate runners of ALL ABILITIES. Who are committed to challenging their mind body and spirit though the gift of running. Runners who are willing to engage in frequent two-way open communication in an effort to partner with a qualified coach that will build a custom plan, then guide you through the entire training cycle.  Think you are ready?