Heron Athlete Intake Form

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For runners seeking structured training and expert coaching:

• Custom training plan tailored to your goals, delivered via Final Surge
• Four phone check-ins: Initial, Midpoint, Race Strategy, Post-Race
• Real-time training updates based on smartwatch data
• Final Surge messaging + emergency text support
• Progress tracking and workout reviews during calls
• Intake and outtake surveys to measure growth and plan ahead

For independent runners who want a tailored training plan without hands‑on coaching:

• HA custom training plan delivered via Final Surge
• In-app messaging and real-time progress tracking
• Onboarding email with setup, training tips, and race strategy
• Post-plan survey to review your experience and set future goals

Base Builder is an 12-week program designed to safely increase your base mileage in preparation for a marathon or half marathon training block. The goal is to get you from the couch to feeling confident and comfortable running 30–40 miles per week by the end of the program.

Next Gear Speed is a 12-week program designed to build speed and sharpen leg turnover ahead of a marathon or half marathon training block. Runners should be comfortably running at least 30 miles per week before starting.