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Strength, Speed and Agility 


Core Exercise


Standard monthly coaching plan (online only) + Customized Strength Training


This plan is for athletes of all levels and ages from beginners to elite who desire a high level of communication, strength training workout programs and focus on the total athlete including goal setting, training basics, running technique, race season planning, proper rest, race recovery, stretching exercises, mental game strategies, injury prevention exercises and nutrition some advice.


Coach Sue will provide you with a customized training plan that will be uploaded to your personal VDOT02 calendar where you can access it via your personal device on-the-go and it automatically syncs with your smart watch GPS data!   Training is structured based on current fitness level and/or any upcoming goals or races.


This package also includes strength training workouts designed for the runner who desires to add a strength training program to his/her routine to help support their running and racing.  A new customized strength training workout will be added to the athlete’s VDOT02 training calendar each month. The workouts will target specific needs of each individual athlete and will also cover injury prevention, rehab exercises, lifting techniques, and running tailored strength exercises to make you a more powerful runner

Minimum Requirements

  1. A positive, can-do attitude, an open mind to trust the plan, and a commitment to work together.

  2. Communication is key. EXPAND ON THIS 

  3. Three month commitment required

What You Get From Me

  • ​Unlimited emails

  • Unlimited text-messages

  • Two calls per week

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