Will N.

I have been a high school cross country and track coach for over 15 years. I have also worked with elementary students at my school in Saint Charles by organizing a Runners Club that met 2x/week in the fall and spring. I have coached adults who are beginning their running careers as well as those who are looking to improve their 5K to Marathon times. I have been USATF Level 1 Certified since 2005.

I started running cross country and track in middle school to get and stay in shape for basketball. After seeing that I had more potential in running than shooting hoops, I switched to full time runner in high school. I competed in the 400m and 800m plus relays all four years with PRs of 52.4 (open 400m) and 1:59.8 (open 800m). In the relays I hit times of 51.9 and 1:58.9. Cross Country my PR was 16:22 for 3 miles. In college, I moved up to the 1500m/5000m, though the 1500m was clearly my best event. I had collegiate PRs of 4:09 and 16:44. Cross Country I ran 27:22 for 8K. Post college, I lowered my 5K to 16:20. Since starting a family, my running times haven't been at that level and I enjoy competing for age-group awards and I have fallen in love with Duathlons (Run-Bike-Run).

Before the athlete and I do any serious training together, we will have a discussion to determine the goals the athlete would like to accomplish. From there, I would develop a personalized training plan that will get the athlete to achieve their goals. From this plan we would meet together from time to time so that I can watch the athlete workout and provide real time feedback. Sessions would always include specific elements that would focus on various aspects of the athlete's strengths and weaknesses. Some possible elements could be:

Improving running form -- We'd use specific run drills (High Knees, "B" Skips, Straight Legs, etc.)

Increasing core strength -- Specific core work (obliques, stabilizing muscles, etc) would be included.

Improving race times -- We would identify the strengths and weaknesses and focus the training goals to minimize the weakness while utilizing their strength.

A possible format for an hour to 2 hour session would like this:

Warm-up run (1/2 mile - 2 miles depending on ability and time)
Stretching, Run Drills, Strides
Workout (Possibilities: Tempo Runs, Fartleks, Intervals, Steady State, Speed)
Cool-down run (1/2 mile - 2 miles depending on ability and time)
Stretching
Core and/or weights

Need more specific details and pricing? Just contact me and you and I can structure a plan that will work for you!