Lupe C.

I hold multiple certifications that ensure a comprehensive and effective coaching experience:

USATF Level 2 Coach: Advanced coaching techniques and training methodologies.
Training Peaks Level 3 Coach (Highest): Creation of data-driven, customized training plans.
Vo2 Certified Coach (Jack Daniels): Specialized in Jack Daniels' training philosophy.
ISSA Certified Sports Strength Coach: Strength training tailored for runners.
ISSA Certified Sports Nutrition Coach: Nutrition guidance for optimized training and recovery.
NFHS High School Certified Coach: Skills for coaching high school athletes.
First Aid/CPR-AED: Ensuring safety in my coaching practice.
These qualifications allow me to design training programs that address the physical, mental, and nutritional aspects of running, preparing my athletes to achieve their goals.

I competed in high school where I achieved multiple state championships and continued running competitively after college. My personal records include a 1600m time of 4:25, 3200m in 9:49, a 5k in 15:45, a half marathon in 1:09:09, and a marathon in 2:28:30. These experiences have deeply shaped my understanding of distance running and drive my coaching philosophy. With over a decade of coaching experience and a comprehensive set of certifications including USATF Level 2 Coach and ISSA certifications in sports strength and nutrition, I am dedicated to helping athletes of all levels realize their running aspirations through personalized training programs that blend expertise, passion, and proven methodologies.

When a client joins a session with me, they can expect a structured, well-rounded, and engaging workout tailored to their specific needs and goals. Here's an overview of what a typical session might look like and what we would focus on:

Warm-Up (10-15 minutes)
Dynamic Stretches and Mobility Drills: To prepare the body for more intense activity and reduce the risk of injury. These might include leg swings, arm circles, and lunges with a twist.
Easy Jogging: Gradually increasing intensity to get the blood flowing and muscles warmed up.
Main Workout (30-45 minutes)
The main portion of the workout will depend on the client's goals and training phase. Here are a few examples:

Speed Work:

Intervals: Short, intense bursts of running (e.g., 400m repeats) followed by rest periods. Focus on maintaining proper form and pacing.
Hill Repeats: Running up a hill at a fast pace to build strength and power, followed by a recovery jog down.
Endurance Training:

Long Runs: Steady-state runs at a moderate pace to build aerobic capacity and endurance.
Tempo Runs: Sustained efforts at a comfortably hard pace to improve lactate threshold.
Strength and Conditioning:

Bodyweight Exercises: Such as squats, lunges, and planks to build core and leg strength.
Plyometrics: Jumping drills like box jumps or bounding to enhance power and explosiveness.
Form and Technique:

Running Drills: High knees, butt kicks, and strides to improve running mechanics and efficiency.
Cadence Work: Focus on increasing steps per minute to improve efficiency and reduce the risk of injury.
Cool-Down (10-15 minutes)
Easy Jogging or Walking: Gradually decreasing intensity to bring the heart rate down.
Static Stretching: Focusing on major muscle groups used during the workout to enhance flexibility and aid in recovery.
Post-Workout Discussion (5-10 minutes)
Review: Discuss how the workout went, what felt good, and any areas of concern.
Feedback and Adjustments: Provide feedback on technique and performance, and make any necessary adjustments to future training plans.
Nutritional Guidance: Offer advice on post-workout nutrition to optimize recovery.
Personalized Approach
Each session is personalized based on the client's fitness level, goals, and feedback. Whether the focus is on improving speed, building endurance, or refining technique, I ensure that every workout is challenging yet achievable, promoting steady progress and preventing injury.

By providing a balanced mix of running, strength, and technique work, clients can expect to see improvements in their overall performance and enjoy their training journey.