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WAYS TO TRAIN WITH USWe offer highly individualized Run and Strength coaching built to support sustainable athletic development and long-term performance.
Athletes can train with Julia for run coaching virtually, with optional in-person add-ons, or train with Emma for strength coaching virtually or in person.
For those looking for a fully integrated approach, Circuit combines both disciplines into one cohesive program, aligning run and strength training to help athletes build durability, improve performance, and stay consistent over time, all while fully dropping in and enjoying the journey.
RUN training
VIRTUAL 1:1 RUN COACHING
Coached by Julia.
PROGRAMMING:
You’ll receive an intentional & fully customized training plan, released weekly in VDOT (Jack Daniel’s coaching app), built around your current fitness, goals, and your life.
Your program will be individualized to you and your routine, including structured cycles, detailed workouts, and ongoing adjustments to propel your performance while preventing burnout or injury.
Julia’s coaching and programming provide insight into the WHY behind each workout, so you will also gain a clear understanding of training stimulus and what you’re intended to accomplish and how it ladders back to your goal.
ONGOING COMMUNICATION & COACHING:
Regular check-ins, in-app feedback, and direct access to Coach Julia via Slack for questions and support.
Your plan evolves with your life, adjusted for schedule changes, travel, or setbacks.
GOAL SETTING & PLANNING SUPPORT:
Coach Julia will support you in setting realistic short- and long-term goals, along with race recommendations, application guidance, and a personalized race strategy (pacing, fueling, and course breakdown).
Don’t have a race on deck? No problem, we can work together to set tangible goals or explore races that might work best for you.
NUTRITION & RECOVERY GUIDANCE:
General support on fueling, hydration, and recovery strategies, plus referrals to trusted professionals when needed.
MENTAL PERFORMANCE COACHING:
Ongoing support to build confidence, resilience, and focus; helping you stay consistent, manage race-day nerves, and enjoy the process.
COMMUNITY & RESOURCES:
Access to other like-minded athletes in the community, community events to support your training, etc. Access to trusted recommendations for PTs, races, fueling, etc.
IN-PERSON PRIVATE OR GROUP COACHING:
For those who want a more hands-on experience, in-person coaching available.
VIRTUAL 1:1 STRENGTH COACHING
Coached by Emma.
PROGRAMMING:
A personalized strength coaching experience designed to help you build muscle, move better, and feel stronger—seamlessly integrated into your life. Your fully customized program, delivered through TrainHeroic, is built around your goals, experience, and schedule, with structured progressions, thoughtful exercise selection, and clear guidance to support strength, aesthetics, and long-term performance—without burnout.
FORM SUPPORT:
Each exercise includes demo videos and detailed instructions so you feel confident executing your workouts.
ONGOING COMMUNICATION & COACHING:
You’ll have direct access to coaching via in-app chat, where you can ask questions, send form videos, and receive feedback to keep you progressing safely and effectively. Ongoing Adjustments & Accountability Your program evolves with you. Regular check-ins ensure you’re staying consistent, challenged, and supported.
WORKOUT ADJUSTMENTS/MODIFICATIONS:
Workouts are adjusted based on your progress, feedback, schedule changes, travel, or how your body is feeling.
IN PERSON OR PRIVATE VIRTUAL TRAINING:
For those who want a more hands-on experience, in-person or virtual sessions bring a higher level of coaching, accountability, and intensity—helping you refine your form, build strength, and train with purpose, with guided coaching in real-time.
8-WEEK STRENGTH FOR RUNNERS PDF
For those who have previous knowledge of strength fundamentals & form, but are looking for guidance on strength movements that will benefit run training and goals.
STRENGTH training
Get the full package.
TWO COACHES, ONE INTENTIONAL PROGRAM
Direct access to two expert coaches for guidance across running, strength, recovery, and overall training strategy.
We collaborate behind the scenes on fully integrated run and strength training so you receive aligned, consistent support. You’ll continue to have one clear primary point of contact (Julia) for overall training direction, feedback, and adjustments — ensuring your plan stays cohesive and personalized as your training evolves.
SEAMLESS, STRUCTURED TRAINING
Your run training is delivered through VDOT, providing precise pacing guidance, structured workouts, and clear performance tracking.
Your strength training is delivered through TrainHeroic, with easy-to-follow programming, exercise demo videos, and workouts designed specifically to support your running.
Both programs are intentionally coordinated to fit together within your schedule, so your strength work complements your running rather than competing with it.
A HOLISTIC APPROACH TO SMASH YOUR GOALS
By integrating running and strength, your training is designed to help you:
Build strength and durability
Improve running efficiency and performance
Better manage training load and recovery
Reduce injury risk
Stay consistent and continue progressing over time
You benefit from specialized expertise in both running and strength, while still following one cohesive training plan built around you.
This is a complete, coordinated approach designed to help you become a stronger, faster, and more resilient athlete - while supporting sustainable progress for the long term.
RUN & STRENGTH
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