Personalized Coaching

Improving performance one mile at a time.

Run Ann Arbor’s Personalized Coaching provides runners with the needed direction to achieve their running goals. Whether you are a beginner, novice, or expert… training for a 5k or a marathon… Run Ann Arbor’s Coach Nicholas Stanko offers personalized coaching to help each runner achieve their full potential.

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Nicholas writes individualized training plans for runners based on their current fitness level, previous running experience and goals. These workouts are posted on the athlete’s Training Peaks account. Runners complete their workouts and upload their training data so Nicholas can see how they did. Future workouts are then prescribed based on how previous workouts went. Weekly emails are sent to the athlete to review past training and covering future workouts.

WHAT IS NEEDED TO START?

  • Questionnaire completed and emailed to nicholas.stanko (at) gmail.com
  • Set up a FREE Training Peaks account
  • A Garmin to record all your runs
  • Questions email nicholas.stanko (at) gmail.com

WHAT IS THE COST FOR PERSONALIZED TRAINING?

$25/week for Run Ann Arbor members and $30/week for non-members. Minimum 10 week payment.

WHAT MAKES PERSONALIZED COACHING DIFFERENT FROM GENERIC TRAINING PLANS?

Run Ann Arbor’s Personalized Coaching focuses on a runners current fitness to help the athlete learn to run at the correct training pace for each run. You can go out and run everyday and improve somewhat, but when you really learn how to train is when you will reach your full potential. Including a variety of paces during the week will help a runner see improvements over the long haul.

Each day/run has a specific purpose. Even easy/recovery running can make you faster if used at the right time. Although you may feel like you can run faster than the prescribed paces on a particular day, there is no need to do so. Going faster will defeat the purpose of the workout. In a nutshell you have the following paces. Recovery, aerobic, steady, tempo, and intervals. Running an aerobic run faster makes it a steady run… which stimulates a system that is not necessary for that workout. Faster is not always better. Over time (months/years) these paces will change. As you get fitter you will be able to pick up the pace… as you age things will slow down a little.

RECOVERY. An easy pace to recover from quality running (aerobic, steady, tempo, intervals). You really don’t even need to wear a watch on these days (but you do because we need to collect the data). If you wear a watch don’t chase a certain pace. It is very important to run by feel. Some days this might mean 10:00 pace… others it might mean 11:30 pace. The purpose is to get your heart rate up a little (not a lot), blood flowing to your muscles, and loosen up your body.

AEROBIC. A comfortable pace, but you have to make an effort to pick it up a little. This is the bulk of a distance runner’s training. Aerobic runs build a runner up. From a metabolic standpoint you are using fat and carb as an energy source. If you run too fast you start to use to much carb, which will defeat the purpose of the workout. You want to teach your body to use both energy sources as efficiently as possible.

STEADY. Is about marathon pace for a well trained runner. Metabolically one is using more carbs as an energy source, but fat metabolism is still happening. Muscular/neurological stress also increases and is becoming more important at this pace.

TEMPO. Muscular/neurological development starts to become just as important as fueling (fat/carb metabolism) at this pace. Lactic Acid is being produced at a rate that your body can barely keep up with processing. About 10 mile to 1/2 marathon pace for a well trained runner.

INTERVALS. 10k pace and faster. Muscular/neurological development very important. Carbs and Lactic Acid are the main sources of energy.