Individualized Professional Coaching Options
Heron Foundation
Professional coaching for newer runners who are ready to train seriously and build the foundation needed for long-term success. From the 5K to the marathon, this program emphasizes aerobic development, consistency, and sustainable weekly mileage while developing the durability needed for future performance. Each plan is fully customized around the athlete's goals, experience, and current fitness level. Designed to help athletes build wisely, develop for life, and create the foundation needed to progress toward more advanced training. It is also well suited for athletes returning from injury or coming back after an extended break from training.
Foundation → Build or rebuild wisely. Develop for life.
Price: $125/month or $100/month for NHRC members
Heron Performance
Professional coaching for experienced runners who want to pursue ambitious goals while balancing the demands of everyday life. Built around the Anchor Method, this program creates flexibility without sacrificing long-term progress through committed Anchor Runs and adaptable Flex Days. Each plan is fully customized around the athlete's goals, schedule, experience, and ability to train consistently. Designed for athletes balancing careers, families, travel, and other responsibilities, Heron Performance prioritizes the training that matters most to help runners build consistent fitness and perform at their best.
Performance → Train seriously. Balance for a busy life.
Price: $125/month or $100/month for NHRC members
Heron Elite
Professional coaching for experienced athletes pursuing their highest level of performance. Designed for runners ready to commit the time, focus, and discipline required to follow a demanding training program, Heron Elite provides a highly customized approach built around the athlete's goals, strengths, and performance potential. From competitive 5K runners to marathoners chasing breakthrough performances, this program is built for athletes looking to maximize years of development and reach their full potential.
Elite → High commitment. Maximum development.
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.