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Kenneth F., Monument, CO Running Coach

Kenneth F.

Ken Foster

SILVER

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Hello! I'm a former Army World Class Athlete Program (WCAP) marathon distance runner and coaching athletes of all ability levels from 5k up to the Marathon exclusively online. View all coaching experience

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Fast Response Rate:
The percentage of time Kenneth F. responded to client inquiries within 48 hours in the last 3 months.
100%
Training Locations
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Packages

Online Coaching
Online Training for a single athlete

Month-to-Month online training schedule provided, strength training pdf file and communication via email and/or CoachUp messaging.

Session Length: 4 weeks

$40 1 session + one-time fee

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3-Months Online Coaching
Online Training for a single athlete

3 months of online training; Month-to-Month online training schedule provided, strength training pdf file and communication via email and/or CoachUp messaging.

Session Length: 12 weeks

$116 3 sessions ($39/ea) + one-time fee

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  • Mercyhurst University (PA)

  • 2 years

  • Qualified Private Coach
    Passed Coach Course

  • Adults, Kids, Teenagers

  • Middle Distance, Marathon, Long Distance, Cross Country

  • Pacing, Breathing

Credentials

  • Mercyhurst University (PA)

  • 2 years

  • Qualified Private Coach
    Passed Coach Course

Services

  • Adults, Kids, Teenagers

  • Middle Distance, Marathon, Long Distance, Cross Country

  • Pacing, Breathing

More About Coach Kenneth

Hello, my name is Kenneth Foster and I'm a Coach / Distance Runner out of Monument, Colorado. I'm in my 3rd year of coaching after running competitively for over 15 years. I do a mix of online training for distance runners as well as one-on-one and group sessions. I am currently the Head Distance Track & Field Coach at Lewis-Palmer High School in Monument, Colorado. In addition to the high school level, I've helped coach collegiate athletes at the Division 2 level. My athletes receive a monthly training schedule to include a strength, stability and core-conditioning program. In addition, advice regarding nutrition, proper fueling for races above 50 minutes and discussion for all training related questions. I'm more than happy to coach anyone between the 5k distance up to the marathon and I'm eager to coach athletes of all ability levels! Check out some dynamic stretches I take my athletes through at the link below:
https://www.coachup.com/nation/articles/9-dynamic-stretches-for-runners

I'm currently an Army (Captain) Reservist who also competes frequently for the All-Army Sports team. I competed collegiately at Mercyhurst University and ran cross country at the Division II level between 2004-2007. In 2008, I entered Army Active Duty service as an Officer and was selected in 2010 for the Army's World Class Athlete Program (WCAP) to specialize in the marathon. I ran professionally for the Army from 2010 until 2012, running personal best times from the 5k up to the Marathon. My personal best times include: 5k: 14:20 (2017 Stumptown Twilight); 10k: 29:27 (2012 Penn Relays 10k Champ); 10 Miles: 49:11 (2012 Army 10-Miler); Half Marathon: 1:05:32 (2011 Seattle Rock 'n Roll Half Marathon); Marathon: 2:19:49 (California International Marathon).

When first starting up, I want to know as much past athletic information on my clients as possible. This gives me an understanding of their personal best times, weekly mileage, current fitness and future goals. I don't create generic training programs and each of my athletes will receive a personalized schedule. That schedule fits to what their current goals are and specified to that athlete's level of fitness. With my personal training program, my athletes will receive a monthly training schedule to include a strength, stability and core conditioning program to ensure a proper running form is maintained as well as part of an injury prevention methodology. In addition, I provide advice regarding nutrition, proper fueling for races above 50 minutes and unlimited one-to-one access for all training related questions/issues.

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Client Reviews

Coach Ken has been great with communication and giving me workouts that really challange me. He always has a quick response when I have questions and is a fountain of running/strength knowledge.

I can't say enough good things about Coach Ken! He is knowledgeable, reliable, professional, detailed, and he cares about his athletes and wants to see them succeed. I have been working with Ken for the last 6 months to lower my marathon time. After only about a month of training I saw a huge improvement in my speed, endurance, fitness, and confidence as a runner. The progress continued in the following months, and I'm now poised to run a big PR in my upcoming race. His methods really work! I recommend Coach Ken to anyone wanting to take their running to the next level.

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Excellent coach! Highly knowledgeable and supportive during hard workouts!

I would highly recommend Coach Ken! My son has a goal of running a 10k in 7 months and needed a coach/mentor to help him. He has been training with Coach Ken for 2 months and went from a complete beginner to running a 5k. The recommended dynamic stretches before running and post workout exercises have been a huge help!

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Appreciate the time and energy that he put into developing a training schedule for me. He spent a lot of time understanding my current and past training to ensure the schedule he put me on was right for me.

Coach Foster has an huge amount of running knowledge and he is super motivated to help me improve. He really takes the time to understand your running history and goals so he can tailor the most effective running schedule. With his help I was able to drop over 5 minutes on my 5 mile time in 4 months: from a 42:00 to 36:11. Very impressive results from working with an exceptional coach.

I contacted Ken to improve my slow and inefficient running style. Being a personal trainer myself, I knew this was outside my area of expertise. Running is a complex sport and you will get injured if you have bad form. I have only had 2 sessions but i am learning a ton. Not only am I getting faster, I am getting springier. Coach Ken obviously loves what he does and is very knowledgeable. I will never be an elite runner but I am glad I know one now. I can't think of anyone who wouldn't benefit from a few sessions with him.

As far as my first session with coach Foster was really fun and unique I love how determined he is to help me pursue me in my goals. Somethings we did were definitely different at least to warm up. And having him by my side while I run was very awesome as well. He had good knowledge for running as well. And also other things to help with running. In the end I hope that we can both help eachother out. He's very friendly and very positive. I would recommend him but I would love to leave more and better feedback later chosing to work with him for a while I will leave more and more feedback.

Coach Kenneth knows his stuff. I have had other trainers before-however, they were not experts in running. Coach Kenneth has helped me increase my speed a great deal. I give him a 5-star rating as to the best running coach. I can't wait to see how much more I can develop my running speed. Thanks Coach!!

Good job coaching and great info.

Coach Ken was great to work with! He explained the importance of everything we were doing and took the time to show me how to do all the stretches I need to do for all the aches and pain I have while running. It was great to work with someone who had so much knowledge on running!

Next week, I will have completed 30 sessions with Coach Kenny Foster. The experience has been amazing and life changing. One of the best decisions I have ever made. Coach Ken is passionate about running and his enthusiasm is infectious. He makes each and every session challenging, fun, uplifting and rewarding. This is a combination difficult to achieve, however it appears to come very natural to my Coach.
When I started out, I could not run 90 consecutive seconds. I was not a runner or an athlete of any kind and never had been - I only wanted to improve my health and to be honest, I just wanted any coach that I could look up to, and have them be able to set great examples for me to follow. Now, I have comfortably run 6 straight miles, competed in 5K races and soon will be completing my first 10K.
And my Coach? He has become so much more to me than a mentor. It has become a relationship like I have never had before. He goes above and beyond a person who is "Just a Coach"-- He is a friend who truly cares, at times he becomes almost fatherly as he looks out for my well-being, and because he inspires me to new levels of fitness, he is a hero to me and many other people in the community.
There are sacrifices attached to the profession he has chosen, but because coaching is his true passion, he overcomes them and triumphs as the true professional he is. You can see the love he has for the sport in each and every session you will participate in.

If you ever have a chance to schedule a session with my Coach, I highly recommend you don't think it over and wonder if it might be worth a try- JUST DO IT! Try a 5 package session with Coach Kenny Foster and I guarantee you won't be sorry- It just might be the best thing you ever do for yourself!!!

I just came back from stress fracture injury from August 2015. It was really hard and stressful for me to start up running again. Three weeks ago, I found Coach Ken and he has been coaching and helping me addressing all my problems and concerns regarding the injury, he will coach and send me the stretching, workouts schedules and exercises, how to go back to running. My pace has been improved, my feeling has been better about running, he will be so patient to answer all my questions and concerns like I am having a personal coach, has been encouraging me to do all the workout and the details he provides me with specific workout every day has been making my runs feel so relax, so I can have more fun doing what I love in so many things. Coach Ken will coach me fulfilling my Boston Marathon dream and I want the running to be a nature for me, with Coach Ken's help, I am looking forward to continue half/marathons journey as your runner for many more years to come :).
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Update. February 4th, 2016
Since i was being coached online by Coach Ken, with all the training schedules, workouts, exercises and drills, i have managed to increase my pace over 1-2 min mile during the month. Coach Ken is really helpful and very encouraging and took me only a month to resume to this pace and Coach Ken helps me increasing my fitness, HR has been getting lower and pace is getting better, My shin pain had been decreased and went away. Coach Ken is always answering all my questions, as always. I will be ready for the Clovis Half Marathon in February and Paso Robles Half in March with Coach Ken helps, at April 18 I will be facing the Boston Marathon. Thank you again Coach Ken.

Update March 5th, 2016 :
Coach Ken had helped improved my fitness and endurance and also strength overall to make sure I was prepared for the Boston Marathon. With his coaching, i'd be able to run 24 miles a day and felt good and strong the whole way at Clovis Half. My pace has been improved faster in 2 months after 3 months of injury/off running. When i was starting again, i would run between 9.30-10 min pace for 2 hours/12 miles, with Coach Ken Coaching I'd be able to run again at 8 min pace for 13 miles and 8.20 min pace for 24 miles. Thank you again Coach Ken. He also has helped me to decrease my injury and help me with injury prevention with exercises and drills. Even though it's an online coaching, Coach Ken always answers my questions and concerns about the running. I feel good about the training and running now. I think I am ready anytime for the marathon now. It's really a short period time of training for Boston, but I believe in Coach Ken's coaching and help, will get me thru the Boston comfortably and confidently for me to finishing it. Thank you again Coach Ken :)

Coach Ken is spot on for my training needs! I am a beginning runner looking for coaching with a focus on injury prevention and building a strong running base. His attitude is open and engaging, he is well informed and organized. He was on time to our session and has been prompt in communication both before and after our meeting. Ken came to our first session with a printed list of topics to cover (included warm-up exercises, stretches, strengthening exercises, goal setting, ect.) as well as a sample training schedule - my personalized schedule to follow. He listened attentively to my concerns and goals and shared a little of his own experience. Overall, a great session! I can easily see a coaching relationship continuing long term as I improve and set progressive goals.

Below is an example of the success I've had with one of the athlete's I coach exclusively online. I have been coaching him for ~18 months and he has improved in every distance from the Mile to the Marathon. He has run two marathons thus far since I've been coaching him, running a personal best time of 2:57:32. PR's alone PR's with Coach Ken Mile- 5:05 4:59 (Same Course) 2 Mile- 11:09 10:44 (Same Course APFT) 5k- 17:32 17:11 (Same Course) 16:37 (Hollis 5k (downhill)) 5 Mile- 29:01 28:25 (Same Course) 7 Mile- 43:15 41:45 (Same Course Falmouth) 1/2 Marathon- 1:23:12 1:18:39
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