Run Suwanee Coaching Services:
Run Suwanee offers personalized coaching services to runners of all ages and abilities through Running Coach Todd Nellis. I am qualified as a Certified Running Coach through the Road Runners Club of America (RRCA) and a Certified Level I Track & Field Coach through USA Track & Field (USATF). Whether you want to begin a running program or qualify for the Boston Marathon, I look forward to helping you achieve your goals.
What Are Your Running Goals?:
- Start a running program for fitness, health, or weight loss.
- Train for your first 5k or 10k.
- Complete a half or full marathon.
- Set a personal best at any distance.
- Improve race performances or pick-up some age-group awards.
- Safely return to running after an extended lay-off or injury.
- Learn to stay injury-free.
- Become smarter about your training and racing.
How Personalized Run Coaching Works:
If you decide that personalized running coaching is for you, listed below is a general overview of the program and what you can expect. The time period involved and specifics of your program will be based on your individual history, fitness level, and goals.
1) Information Gathering: Request and complete a Runner Questionnaire. Through this document, I'll begin to understand your goals, running history, and current fitness level. After completing the questionnaire, we'll schedule a convenient to time to further discuss your running-related goals and history. We can do this via email, telephone, or even in-person during an easy run if you live in the Suwanee or Atlanta area. If you are new to running or have not run a race in some time, it may be necessary for you to complete a time trial to gauge your current level of fitness. A recent race or time trial time provides a fitness benchmark for which future pacing and other recommendations are based.
The Information Gathering part of your program is an opportunity for us to get to know each other and determine whether my style of coaching fits your profile as an athlete and vice versa. As a result, you are not required to pay for coaching services at this time, nor are you bound by any future obligations. Payment for services is only necessary if, after the Information Gathering phase, you decide to go forward with coaching services.
2) Personalized Running Plan Development: Based on the information gathered from your questionnaire and our conversations, I'll develop a holistic training plan that is designed specifically for you. This is not a cookie-cutter plan. Your training plan will include daily running mileage, pacing, and frequency recommendations. Each run will have a specific purpose designed to achieve a physiological training effect. So for each run, you'll have the confidence of knowing you are running the right distance, at the right pace, and you are in the most appropriate training zone for your goals. You’ll also receive recommendations relating to flexibility and strength training, cross-training, injury prevention, and other factors depending on your history and objectives.
3) Plan Roll-out: Next, you will receive your personalized running plan. Your plan will include a daily schedule for the next three to six months depending on your goals and fitness levels. You will also receive a 10-page supplemental document discussing the nuances of your program and other factors including stretching, strength training, running form, and injury prevention. Upon receipt of your plan, I'm hopeful that you’ll ask questions and provide feedback on what may or may not work for you in terms of scheduling and related issues. We will work-out any kinks in the plan before it goes into effect.
4) Execution, Monitoring, Feedback, and Adjustments: This is the most exciting part of the program. You'll begin executing your training plan with confidence. We'll communicate regularly about your progress and challenges. Through your feedback, we’ll adjust your training program going forward. As your aerobic endurance, aerobic capacity, and other energy systems adapt, we'll likely alter your plan in a progressive manner. It will truly be a work in progress based on your adaptations and goals. If you live in the Suwanee or Atlanta area, my hope is always that we can meet face-to-face on occasion. This provides the opportunity for me to assess your flexibility training, running form, and speed-work when necessary. At minimum, we'll communicate regularly via email and/or telephone depending on your preferences. Unlike other coaching services, I do not place limitations on the frequency and type of coach/athlete communications.
5) Goal Race: If you have a specific goal race or event in mind, I'll work with you to develop a specific tapering, racing, and recovery plan to ensure that you have the best opportunity of reaching your goals.
Why It Works:
Every runner’s potential is capped by a genetic ceiling. The genetic code your parents blessed (or cursed) you with dictates how fast and far you can run. Unfortunately, most runners never come close to hitting their genetic ceiling or reaching their athletic potential. Over 95 percent of all runners are self-coached with the use of websites, books, magazine articles, advice from friends, or trial-and-error. Some self-coached runners are extremely successful in reaching their goals and staying injury-free. Unfortunately, running is a sport with a high rate of injuries such as runner’s knee, hamstring pulls, and Achilles tendinitis. And the vast majority of running-related injuries are due to errors in training and technique. Running is a gift but one that cannot be enjoyed to the fullest extent unless you are healthy, have a safe and physiological-based training plan, and the motivation to execute it. Many runners go through decades of off-and-on training interrupted by injury and frustration and never reach their goals. Also, runners often struggle with some of the following common questions and concerns:
By asking these questions, it shows that running is important enough to you to think analytically about it and seek knowledge and improvement. A personal running coach will answer these questions for you based on your individual situation. Coaching takes the guess-work out of your training and allows you to focus on your goals and performance. Through thisprocess, you will learn more about yourself, your running, and have the best opportunity to reach your goals and potential.
Cost:
The cost for personal running coaching is $90 for the first month and $50 for all subsequent months. The first month’s rate is higher than subsequent months for a simple reason. A great deal of time and research will go into developing your initial training plan. We will communicate very frequently during this time period to identify and clarify your goals, detect and focus on specific areas for improvement, and build an initial training plan that is right for you.
Unlike other programs, Run Suwanee does not offer different rate packages or levels of services. All athletes receive the same level of service and consideration. You are not required to sign a contract and no future commitment is required. No payment is necessary during the Information Gathering part of your program. This is an opportunity for us to get to know each other and determine whether my style of coaching fits your profile as an athlete and vice versa.
A payment of $90 is required only at the point in time in which you wish to receive an initial personalized training plan and begin coaching services. Each month you wish to continue receiving coaching services, simply make a payment of $50 by the 5th day of that month.
Payment Methods:
You may pay for coaching services with cash or a personal check. Checks should be make payable to Todd Nellis and mailed to:
Todd Nellis
3255 Lawrenceville-Suwanee Rd.
Suite P-222
Suwanee, GA 30024
Coaching Credentials:
Associations:
Personal:
I was fortunate enough to discover Suwanee, Georgia in 1999 and have lived here ever since with my wife and three children. We are also lucky enough to live in a neighborhood that is within running distance of the Suwanee Creek Greenway. I'm the runner pushing the blue Baby Jogger.
How To Get Started:
Simply email me at runsuwanee@yahoo.com and request a Runner Questionnaire or ask any questions you may have.
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