The finish line is yours.
When people take up, or want to advance with most sports,
they seek out coaching. Work with us, we’ll get you there.
No cookie cutter programs here that simply give you daily runs to just check off a list. It just isn’t that one-dimensional.
For more info on how we can help, or if you have questions, please reach out –
info@ValleyForgeRunning.com
Custom Training Plans
You pick the training duration. You pick the race distance. You pick your event. We get there together.
– Hand-crafted training by an expert coach.
– Review of training history and goals.
– Plan tailored to your abilities, goals and life.
8 weeks $90
12 weeks $120
16 weeks $150
Premium Coaching
Everything in Custom +
– Work 1-on-1 w/ expert coach.
– Unlimited plan revisions.
– Unlimited text/emails.
– Analysis & feedback 6 days/week.
– Up to 30 min of phone calls per month,
– Pre race strategy planning.
– Mental training & nutrition advice.
$100/month
Revolutionary Coaching
Everything in Premium +
– Same day response time.
– Analysis & feedback 7 days/week.
– Unlimited phone/video calls.
– Long term goal/race planning.
– Monthly performance reviews.
– Nutrition tips & guidance.
– Running form analysis.
$150/month min 3 months
Coaches
Coach Jim has been running competitively for the last 40 years and coaching for the last 30+ years. As student of the sport, he is always learning, growing his knowledge and experiences. He is the owner of Valley Forge Running Co. and the Head Boys Cross Country and Track & Field Coach at William Tennent Highschool
Five Fatigues
METABOLIC
(workouts)
CENTRAL NERVOUS
(speed, power)
ENERGY
(fuel, sleep, muscle damage)
EMOTIONAL
(relationships, work, school)
MUSCULAR
(strength, conditioning, form, )
Training Resources
Rated Perceived Exertion– RPE Scale is used to measure the intensity of exercise.
Running Pace Calculator– Plug in 2 variables and get the third (time, distance, pace).
VDOT Calculator– Plug in race dist & time to get speeds for different training types.
Heart Rate Training
Maffetone 180 Formula– Aerobic Heart Rate training.
Heart Rate Zones– Training Types @ % Max HR, DR. Daniels.
Field Test for Max HR– Formulas for calculating MHR are inaccurate, do a field test.
Power
5 Minute Guide to Running With Power– “Think of Power as the effort you are expending and you won’t be too far wrong.”
Stryd Power Meter– Gold standard device for measuring and reporting power.
Palladino Power Project– Steve Palladino’s Facebook group about run training and racing with a powermeter.
The FILES– The opening to the rabbit hole of running with power.