Coaching Services

All Coaching Services are fully personal, customized to you and your goals! I work with you one-on-one via phone calls, emails, and messaging to create the best plan for you. I’m fully accessible, please reach out with any questions!

Monthly Online Coaching:

$50 per month

  • Introductory phone call between runner and Coach Katie. During our initial consultation, we will discuss your running background, goals, and set up your Final Surge profile. And each month of coaching comes with a phone call with me to chat anything running related
  • Run workouts uploaded into Final Surge training platform
  • FinalSurge.com runner profile, an interactive platform that I use for all coaching services (see screenshots of the app below). To begin, you can sync your running watch or preferred phone app to the Final Surge account. Then, you have access to your customized workout calendar through the Final Surge website or phone app. My coaching services cover all fees related to use of Final Surge
  • Daily feedback for every workout via the app, I’ll check in to give encouragement and answer any questions. Moving forward, I am fully flexible in changing the calendar up and tweaking workouts as I gain data on how your body is handling the training
Screenshot of Monthly Training Calendar (example)
Details seen on Final Surge app
Example of Athlete-Coach communication via app – I provide feedback for every workout! And you can mark how your felt as seen above

Monthly Online Strength Coaching

$10 per month

  • 3 workouts a week, each about 20 minutes
  • Mondays lower body, Wednesdays core, Friday’s total body
  • No equipment needed
  • Includes use of the Final Surge app
  • Includes Run Coach Katie Monthly Strength Training guide with explanations, pictures, and details for each strength exercise – updates each month

In-person Coaching:

Currently on-hold due to the pandemic – please reach out directly if you are interested for the future

Nutrition Consult

$30 per session

  • Food is fuel! Want to check-in on your fueling habits?
  • One hour phone call – where we fill out your nutrition profile:
    • Write down everything you have consumed in the past week
    • Open, safe discussion on how you’re feeling about your current habits
    • Go through macronutrients, micronutrients, and running specific things to look for such as magnesium, potassium, fiber
    • Establish goals and action steps
    • Discuss fueling while running – when, what types, how to go about timing running gels

Coaching Philosophy

  • Positivity– I believe in you. Yes, you. Fundamentally, us humans can get together and do great things, with the help of positive encouragement. Viewing situations in a positive light, helps to frame our mindset in everything we do. We’ve got this one life, let’s choose to make the most of it. You can do this
  • Self-improvement– the biggest thing we can ask of ourselves is to improve from where we have started. I believe our progress should be measured by looking at our own self-improvement, not by comparison with anyone else. By focusing in on our individual journeys, we can become our personal champions and successors
  • Discipline over motivation– the discipline of completing each day’s workout creates a routine and habit that will trump motivation. With my coaching plans, I focus on taking a day at a time, reaching small goals to compound into achieving big goals. Running a marathon starts with a single one-mile run
  • Train smarter– it is important to be an informed runner, train smart, be purposeful and smart about training. This is done by focusing on what leads to real results, looking at the data and science of running. A running coach is a great way  to accomplish this – I love this aspect of coaching, I get to use my education and healthcare analytic background to guide all training plans
  • Love the run–  I believe that running can fundamentally be loved, and cherished. Yes, running can be challenging, however, I believe in finding the joy in the runs. Whether that’s discovering a new path, making a long run a bit more adventurous, or focusing in on the self-improvement milestones, we can find the joy in the every day.