Andrew B.

I have been involved with running in some form or another for over 13 years. From competing competitively in High School in both Cross Country and Track, to transitioning my career to the collegiate level with Bethel University in St.Paul, MN. What I hope to offer potential clients is first and foremost the same passion and desire I have for the sport, and secondly the professional training I received throughout my career from top tier coaches.

The sessions are open to all ages and ability levels, although my greatest expertise and benefit would be for males from J.H. age and on. I have also been a part of the youth track program for my hometown for a period and am excited about the opportunity to continue pursuing my passion, while hopefully increasing yours.

Session Goals:

- Develop personalized training plans with realistic goals to aim for
- Touch on the importance of doing the little things right (i.e. nutrition, sleep and healthy habits) that go a long ways in helping you reach your goals
- Take time to Warm Up appropriately (approx. 15 minutes); depending upon training schedule, have the Primary Workout (30 minutes); and for the most important part, the Cool Down (15 minutes with stretching and plyometrics mixed in)
- Take some time to discuss anything else that might be desired running related/goals/etc

And most importantly, running shouldn't ever feel like a chore so if that's how it feels, we will hopefully change that! The key to long term success in a self motivated sport like running, is a true joy in doing it each day.

Indoor Mile: 4:36
Outdoor 1500: 4:16
8K: 27:39

**Varies depending upon each clients current training schedule**
Disclaimer - These are only examples and can always be adjusted to fit varying schedules, we can also simply meet and discuss current training, future aspirations and plan training schedules to help you achieve those goals
Example - Session will begin with a 10 minute warm up including light jogging mixed with static and dynamic stretching.

The primary work out will vary depending upon the day and your schedule:

Potential areas of focus include:

- Session of strictly working on form, stride and cadence - doing Plyometric training (i.e. high knees, ABC's and bounding are examples that work on core strength and power)
- Resistance training to reinforce proper form and drive
- Brief steady state running (holding conversational pace for a set period of time)
- Tempo run (i.e. 3 minutes at 5k pace, 3 minute jog, 3 minutes at 5k, 3 minute jog, 3 minutes at pace, 3 minute recovery jog)
- Several repetitions of Interval training (i.e. work on speed and pace with 400/300/200 meter repetitions with jog recovery period after each)

There will always be a period for the cool down including light jogging and finishing with easy stretching.