“Kat is such a great coach in all aspects of a runner's life. Since working with her I've noticed incredible gains in speed while expanding weekly mileage. She communicates well and helps select races to meet my long and short term goals. Kat is full of real-world running knowledge and shares this with genuine excitement to see me succeed.”
-James P - Missouri, USA
coaching philosophy
quality & consistency
If you set goals, train consistently and allow your body to recover, you will see gains in your running ability. I believe in quality over quantity when it comes to weekly mileage, and if you have solid interval sessions in your weekly plan plus endurance practice, you will notice yourself getting stronger and faster.
enjoy the process
Having fun and laughing along the way is super important. I enjoy being a part of my athletes progress on a constant basis and being able to support them throughout the journey. I hope to steer athletes away from solely focussing on time and results and push them to focussing on the process instead. The process is where you spend 98% of the time and the results will come if you are consistent!
rest & recover
If you don’t allow your body to have some form of recovery after weeks upon weeks of training, it won’t be sustainable. There is a fine balance between training load and rest, and it’s important to practice it.
“With Kat’s guidance, I've been able to meet my goals and feel great doing it. While her attention to my physical gains is exceptional, I find her emotional support incredibly valuable. Running is a complex mental excursion for me, and she helps me through it stride by stride!”
Rachel L - Toronto, ON
the training plan
tailored not templates
No athlete is the same. We are at different stages in our running and we are at different stages in our life. Everyone is at a unique spot, and I will work with you to create a plan that reflects that.
how it works
After you fill out the Coaching Questionnaire, I will design a customized training log for you based on your goals, your current level of fitness and your life schedule. We will have contact through your log which I review on a daily basis and am available by email for larger conversations. I’ll help you plan out race goals, and am always there if you need to adjust the plan...because life happens!
always there to adjust
It's important to understand that although a plan is laid out in front of you, it's rare for a training block to go perfect. I’m there to support you and can advise on any adjustments. If you are feeling a niggle or worn out, a rest day will do you much better than trying to power through something just to come out more injured/over tired on the other side. That being said, expect a solid plan and some intense workouts to build you up!
what are the parts of a training plan?
This will vary depending on your personal schedule, current fitness and goals, but every plan will include
speed and hill intervals
strength
easy runs
strides
at least one rest day
x-training (not mandatory but can definitely include it if it’s something you do)
coaching services
Personal Coaching - $200 CAD/month
For ALL levels of runners! You are ready to take your training to the next level and want support with accountability, consistency and making it to your goals feeling confident and excited!
initial 30 minute video consultation
customized training plan based off your current fitness, life and upcoming goals (always adjustable because life comes up!)
daily contact through the training log
support with long and short term goal setting
guidance with race preparation and strategy
unlimited emails with Coach Kat
access to monthly coaching office hours
preferred minimum 5 month commitment
Coaching Consultation - $100 CAD/30 mins
For those who want a one time chat about race calendar building, goal setting, race preparation, ideas for training etc.
30 minute video chat with Kat that will help guide you to locking in your goals, feel more confident for an upcoming race or learning a new strategy to incorporate into your training etc. You pick!
Customized Training Plan - $300 CAD/16 week program
If you are not yet ready to commit to one-on-one coaching but want a personalized training plan
30 minute phone consultation
Customized program built off of your current fitness, life and upcoming goals.
$50 for additional 4 weeks.