Endurance Coaching

Sandra Yaworski Endurance Training plans are proven and effective. Plans are individualized and use block periodization. All blocks include the key ingredients of endurance, strength, speed-endurance and power. These ingredients may vary in the quantity and specific application of each depends on the time of season and the athlete. Programs are centered around the pillars of performance to enable peak performance at the athlete's target races / events. All training plans are built specific to the individual to meet their specific goals and needs.

Training Plan and Program Options

Pricing based on 4 weeks (GST is required)

What’s Included

• Unlimited contact via email or What’s App, personalized approach, and individualized plans based on ability and years of training.

• Training program that will be catered to your own ability, progression and adaptations to the training. This includes cross training options when necessary.

• Standard mobility, core and band work to aid in injury prevention.

• Biomechanics analysis.

• Technique coaching to gain efficiency in all areas of the sport.

• Race strategy discussion. A relationship where we are able to use our expertise to offer advice and provide mentoring regarding all aspects of your running journey, including racing.

• Race and training nutrition tips to help with performance and recovery.

• Community with club team Collective Endurance.

• Calgary based athletes can join Thursday night running intervals. We have been meeting for intervals for over 20 years! This is free for anyone on a training plan. These sessions are still individualized to the athlete based on goals, experience level, training level, and what the athlete requires.

Let’s Get Started

What to expect upon contacting us:

First you will receive a questionnaire. The questionnaire will provide the background necessary for us to understand your background in volume/intensity, current fitness, racing history, planned events, injury history, and work / life challenges. After review of the questionnaire, a phone / online video chat consultation will take place. This will enable us to understand your personal goals, work, travel plans, and other commitments. From this, a comprehensive training plan will be developed.

We ask for a 16 week commitment paid in advance. We ask for this commitment, as we have the long view to improving performance. There is a lot work upfront including: outlining future months, short and long term goals, and the first two weeks of training. As such, we charge for an initial setup fee of $100.

To get started:

Fees up front would be:  $100 set-up fee + 16 weeks of the plan option you decide on + GST.

Pay for a full year upfront and we will provide a 10% discount. We place plans on hold due to injury or life events.

We do charge a re-start fee of $100 for athletes who have been off a plan for more than eight weeks.

What we promise!

Individualized Coaching:

Plans are specific to the training years of the athlete and build over time. Individuals respond differently to training and a training plan needs to reflect that. We take time to learn about individual characteristics such as training history, injury history, strengths and weaknesses and then incorporate these factors into a plan. We consider all aspects that make-up performance which includes injury prevention, mindset, goal-setting etc. We strive for continuous and sustainable improvement.

Personalized Approach:

Your plan will be updated and adjusted as you need. We believe that it's important for an athlete to train according to their lifestyle, family, work, or anything that is important or may impact training. We deal with the human first, the athlete second. We provide a high-touch, personal coaching relationship with unlimited feedback and contact via email, text, phone or online video chat (athlete initiated).

Feedback:

As a coach, we monitor our athlete's training. We work closely with our athletes by following-up with them before/after key training sessions. We are available for questions and there to advise and adjust training along the way. We send our athletes their training on a two week schedule. This is line with their weeks availability and the overall long-term plan.

Long Term View:

Coach Sandra is a master level athlete and understands how to keep you training for a life time of fitness. She has been an athlete her entire life. Her combined experience, as an athlete and coach, ensures you are getting the best possible training. We develop the athlete’s form, efficiency, fitness, and power, but also autonomy, physiological literacy, communication skills, deep inner confidence, and resilience strategies. The journey of an athlete and coach is built on trust. Our goal is to build internally motivated, resilient, and confident human beings. This takes time and hard work. Train and prepare this way, and the upward potential is ultimately higher, and so is the ability to obtain consistent improvement. Sandra’s exposure to all levels of athletes, over her 30 years of coaching experience, is what differentiates her from most other coaches.

Other Services We Offer

(GST is required)

Thursday Night Running Intervals

Calgary based athletes can join us for running intervals. Our group in Calgary has been meeting since 2001! Drop-in fee is $25 and is free to athletes on a plan. Call or email for details on location and time.

Group Coaching

Have a small group? Want to train together? We will design a program to meet the needs of your small group. We will provide the training plan and motivation, and you bring your friends. Rates start at $600 per 4 weeks and a commitment of 16 weeks is required. The training plans are structured similar to our individual plans with exposure to the same methodology and workout progressions.

Personal One On One $150 per hour  

Form Analysis $175