Coaching Fees are $111 per month for 4+ month commitment or $125 per month for a 2-3 month commitment.
12 week intermediate marathon training plan available for purchase which includes a short strength circuit, coaching tips, nutrition advice, post marathon recovery week and foam roller exercises. 12 week plan is $150. I will customize the long runs if needed.
Close your eyes and visualize yourself achieving your goal then feel how you would feel as if you achieved your goal. Capture that feeling and visualize again while telling yourself I am fast, I am strong, I am powerful and I can run so much faster than I think possible. And then most importantly believe it. Visualize your goal race every day and every workout. The power of our thoughts is so powerful. Believing in your self is crucial for success. Here is an article I suggest to read on the power of our thoughts.
This is a 12 week marathon training plan for those running about 40 to 60 miles per week seeking to shave off time from their personal best.
There are no limits on personal contact with me nor are there varying levels of service/benefits. All my athletes receive the same level of service. Your coaching program can be paid through secure PayPal or personal check, payable to Nicole Murray.
Athlete must give 4 weeks notice if decide to terminate coaching.
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Sample Week For 5k - 10k Runner
Endurance/ General Strength Phase
Foam Roller Exercises 1-2 x this week
Miles Per Week: 38
5-7 mile moderate run including jello maker hills: 90, 85, 80, 75, 70, 65, 60, 55, 50, 45, 40, 35, 30, 25, 20 sec HILL reps@ mile effort w/easy jog down rest
3-4 mile easy run
The Rock Circuit – 3-5 miles total run-for the cardio segment run 30 sec’s @ 3k effort
3-4 mile easy run
4-6 mile moderate run including 10 strides and 2 min hill @ 3k effort
10-12 mile total moderate run including 6 strides, and 2 x 18 min alternating every 90 sec’s between marathon effort and 10k effort. 2 min jog rest between sets
$111.00 for 6 month commitment/ Month
- No limits on personal contact and comprehensive training plan that includes nutrition, strength training and injury prevention advice. Bimonthly plans delivered via email and unlimited support and communication.