Individualized Professional Coaching Options
Heron Elite
Professional coaching for athletes pursuing their highest level of performance. From the 5K to the marathon, this offering provides the greatest level of intensity and volume for your specific race distance. It is designed to develop all key performance systems to unlock your full athletic potential. This option is best suited for athletes with both the running experience and time required to commit to an elite-level plan.
Price: $125/month or $100/month for NHRC members
Heron Performance
Professional coaching for athletes balancing serious training with full lives outside of running, including working professionals and those with families. This program is designed for runners who want to continue improving while training within a limited weekly schedule. Training emphasizes efficiency and purpose, developing key performance systems such as lactate threshold, VO₂ max, and running economy through strategically structured workouts and manageable mileage. By prioritizing quality over quantity, athletes can train consistently, recover well, and perform at their best on race day.
Price: $125/month or $100/month for NHRC members
Heron Foundation
Foundational coaching for newer runners who are ready to train seriously and build base mileage for the first time. From the 5K to the marathon, this program emphasizes aerobic development, consistency, and sustainable weekly mileage at a manageable intensity. Designed to create a strong foundation for long-term growth and a lifetime of running. It is also well suited for athletes returning from injury or coming back after an extended break from training.
Price: $125/month or $100/month for NHRC members
Training Program Features
All Professional Coaching options include:
- Fully customized training plans delivered via Final Surge
- Individualized training paces for optimal performance
- Ongoing adjustments based on performance, recovery, injury, and life demands
- Direct communication and unlimited coaching support
- Workout feedback and post-workout analysis
- Race-specific strategy and execution planning
- Full season planning and race calendar development (macro-level periodization)
- Strength, mobility, and injury prevention guidance
- Fueling and hydration guidance
- Regular check-ins
Training Duration Guidelines
Duration options are 12, 16, or 20 weeks and are primarily determined by goal race distance. In most cases, 5K and 10K training will utilize a 12 week build, half marathon training may utilize either a 12 or 16 week build, and marathon training will typically utilize a 16 or 20 week build.
Training duration should also reflect the amount of fitness you are carrying into the training cycle. Athletes returning from extended time off, inconsistent training, or lower fitness levels should generally choose the longer option. Conversely, athletes maintaining a strong aerobic foundation between race cycles may be appropriate for a shorter build.
There are also situations where experienced athletes may utilize a shortened marathon build due to a quick turnaround between goal races. For example, an athlete transitioning from the Houston Marathon into the Boston Marathon while maintaining a high level of fitness may be well suited for a 12 week marathon-specific block.
When subscribing to your program, each available training duration option will be listed. I’m happy to assist with any questions you may have prior to signing up (Get Started!): Heronwayathletics@gmail.com.