IN-PERSON: $295  (100% Money-Back Guarantee!)

3-Hours of 1-on-1 Coaching 
(Sessions: 2-hrs., 1-hr.)  

>> Min. Age: 12-yrs. <<

You CAN run FASTER, FARTHER, with LESS EFFORT and FEWER INJURIES...
starting with this in-depth training review and personalized running form/gait assessment.  A complete Athlete Work-up & Training Review to begin to optimize your training and improve your racing performance, today!

Together we'll build a thorough overview and better understanding of YOUR unique goals, training opportunities and challenges; your general health, nutrition/hydration needs, and injury history; along with an assessment of running biomechanics (via digital video with slow-motion/screen capture/freeze-frame analysis).

This INTRO Package is conducted over (2) meetings, and consists of (6) parts: 

 1. Running Form/Gait Analysis + Recommendations. (Utilizing digital video tools to identify and prioritize your SPECIFIC opportunities for improvement.)  At this FIRST SESSION: you'll run an easy jog warm-up, then do several range-of-motions drills, and finish w/ 6-8 progressively faster 80m strides (Effort: 5-7 of out 10.). 

We'll finish by demonstrating and discussing our findings (the "why" and "how"), then we'll prioritize our next steps to expediate your form/gait improvement... 

>>> YES... you really can run FASTER, FARTHER, with MORE FUN-- and FEWER INJURIES! <<<

2. Athlete Questionnaire: Health, Training History, Goal Review. (Every athlete is unique—we get to know you.)

3. Hydration & Nutrition + Shoe/Gear Review.  (Easy & better choices to get fitter and faster.)

4. Effective Training Strategies (3-P’s) + Injury Prevention. (Training consistently hard is not the answer-- training consistently SMART is.  Let's build your knowledge base and skill set!)

5-6. Next Best Steps + Q&A. (We'll talk about how best to continue the process of improving your form/gait, fitness, speed and endurance.)

INCLUDES:
Access to outdoor track, digital video equipment, and specialized analytical tools(as needed).  

DIGITAL TOOLBOX:  BONUS!
You'll receive FULL ACCESS to the FGS Coaching website for additional training tools, tips/insights, drills and videos for FREE.  (Click on "Register Me" for access to these useful digital tools.)

100% MONEY–BACK GUARANTEE:
Your coach respects your time and your financial investment in your running-- so the FIRST SESSION: Intro Pak is covered by the FGS Coaching 100% Money-back Guarantee.  (Just let your coach know within the first 60-minutes of your initial Intro Pak Session.)

NOTE: Unused sessions expire 90-days after purchase.  Daily/specific training plans are not provided w/ any pak, due to coaching time constraints.

FEE: $295.

IN-PERSON: $540
6-HOURS of 1-on-1 Coaching 
(Sessions: 6x60-mins.)    

>> Min. Age: 12-yrs. <<

OVERVIEW:
6-HOURS of private coaching, comprised of (6) individual workouts w/ your coach. This coaching services package is where we take what we learned about you, and your training, during the “Intro Pak” sessions and begin the process to optimize your biomechanics by learning 25+ PERSONALIZED DRILLS: Form & Gait, Foot strike, Dynamic, and Static.  The RESULTS are you will run faster, farther-- with less effort and fewer injuries.

PAK DETAILS:
First, we build your training foundation wider and deeper with DRILLS-- for better fitness and speed with more efficient form, gait and foot strike-- NOT with just more ineffective running!  

*** And we definitely DO NOT start the process by just yelling a few cursory/genetic instructions as you run endless laps around the track-- while you try to effectively activate and coordinate the (7) major muscle groups (over 200 muscles) utilized in running. ***

Our initial emphasis is on Form & Gait and training skills skill acquisition— via DRILL-centric workouts (static, dynamic) developed for all level of runners by US Olympic Track & Field (USATF) coaches.   You’ll learn relatively easy DRILLS you can use now and for the rest of your athlete life.  You'll gain “free” speed and endurance from these drills by utilizing a more efficient stride and developing better running economy-- without having to train harder, and with much fewer injuries!

We begin with the BASICS-- "Foundational ABC's and 1-2-3's of Running"...

... of what to do with our bodies so we can run more efficiently: better arm swing, head/shoulder/hand carriage, leg lift/heel recovery, foot strike, etc. We start to build the foundation for better biomechanics, while quickly establishing a STATIC DRILL skill set to expedite your development— first with your coach, then with self-directed at-home practice (w/ digital video + hand-outs).  Once a basic proficiency is developed by the athlete-- we’ll progress to run-specific DYNAMIC DRILLS… and moving up and down the track/turf field.

We’ll use these PERSONALIZED static and dynamics drills to enhance your ability to more quickly internalize coaching and neuromuscular cues (“form fixes”) resulting in more optimized running technique.  The long-term benefits are IMPROVED form/gait/foot strike, speed, strength, range of motion, and running coordination—and FEWER INJURIES.

BEST NEXT STEPS:
Use this pak to jumpstart the process to achieve your running goals.  Pak includes:

+ STATIC DRILLS - Form & Gait (Qty: 5-10.)
Learning basic/foundational running ques + physio-awareness… then creating and internalizing muscle memory + movement of your (5) running levers-- to generate proper force, at the proper angle, for the proper duration.

+ DYNAMIC DRILLS (Qty: 15-25.)
Practical application of the Form & Gait Drill ques to run specific movements—developing proper coordination, strength, range of motion, power, speed, endurance.

YOU’RE the DRIVER of YOUR ATHLETIC SUCCESS:
An athlete develops 80-90% of their improvement away for their coach— by training S.M.A.R.T. (not always hard); with consistent, progression-based, application of their rapidly expanding training knowledge/skill sets...  AND performing their customized static and dynamic drills to maximize training effect-- and avoid injury! 

*** Do these drills as recommended by your coach-- with proper technique, frequency, duration/intensity-- you’re be well on their way to building a much stronger foundation for achieving your running goals. ***

WHY MULTIPLE SESSIONS? 
If you want to compete at a higher level, with better results and fewer injuries-- CONSISTENCY and PROPER PRACTICE routines are key to your success. Especially in the beginning, as your body learns to adapt, internalize, utilize-- and ultimately-- maximize these new, more effective form techniques and training strategies.

WHAT???  FREE Speed & Endurance-- REALLY?
Yes, you'll also benefit from "free" speed and endurance throughout your entire athletic life if you chose to effectively and consistently apply these FGS Coaching tools.  USE your expanding training knowledge skill-set and static/dynamic drills for a more efficient stride, better running economy, and more effective use of your training time/efforts... RESULTS will follow!

SUPPORT MATERIALS:
We'll use instructional hand-outs and digital video for a faster rate of personalized improvement. We'll focus on how best to achieve your goals and minimize injury-risk while maximizing your cardiovascular & speed training benefits from these highly customized workouts-- WITHOUT the usual... "JUST RUN HARDER or FARTHER!"

DIGITAL TOOLBOX:  BONUS!
You'll receive FULL ACCESS to the FGS Coaching website for additional training tools, tips/insights, drills and videos for FREE.  (Click on "Register Me" for access to these useful digital tools.)

ALSO INCLUDES:
Access to outdoor track, select specialized equipment, and individualized training tools. 

NOTE: "1. Intro Pak" is a prerequisite.  Unused sessions expire 90-days after purchase.

FEE: $540.  

IN-PERSON:  $540
6-HOURS of 1-on-1 Coaching
(Sessions: 4x90-mins.)

This Pak is REPEATABLE for ON-GOING training.

>> Min. Age: 12-yrs. <<

Over 6-HOURS of private coaching, comprised of (4) individual workouts w/ your personal coach.  This multi-session pak is where we begin to APPLY the benefits of your improving bio-mechanics from the "2. RUNNING FORM / GAIT: (Dynamic Drills + Training Skills) Pak.  Working together, we'll take your performance to the NEXT LEVEL w/ strategic workouts that COMPLEMENT and ENHANCE your self-created or team/club workouts!

We'll re-direct our emphasis from learning to-- DEVELOPMENT your cardio fitness/endurance, speed, and event-specific technique by running or sprinting/jumping.

SESSION - Overview:
Each session includes (4) highly customized parts-- with an increased emphasis on running: 

1. WARM-UP: Easy Run, Stretching: Dynamic/Static. 

2. DRILLS: form (upper body), gait/foot strike (lower body), neuromuscular (turnover), strength; Strides/accelerations: emphasis on workout prep. 

3. WORKOUT: Cardio/Endurance, Speed or Technique. (Here’s where we apply your optimized form/gait or technique skills—along with coaching cues.) 

4. WARM-DOWN: Strides/recovery, Easy Run, Post-workout Recap & Next-step Recommendations. 

WHY MULTIPLE SESSIONS? 
If you want to compete at a higher level, with better results and fewer injuries-- CONSISTENCY and PROPER PRACTICE routines are key to your success. Especially in the beginning, as your body learns to adapt, internalize, utilize-- and ultimately-- maximize these new, more effective training workouts & techniques. Most of our athletes train with FGS Coaching 2-4 times a month—so this multi-session service is a customizable tool to dial-in your training for peak performance! 

WHAT???  FREE Speed & Endurance-- REALLY?
Yes, You'll also benefit from "free" speed and endurance throughout your entire athletic life if you chose to effectively and consistently apply these FGS Coaching tools.  USE your expanding training knowledge skill-set and static/dynamic drills for a more efficient stride, better running economy, and more effective use of your training time/efforts... RESULTS will follow!

SUPPORT MATERIALS:
We'll use instructional hand-outs and digital video for a faster rate of personalized improvement. We'll focus on how best to achieve your goals and minimize injury-risk while maximizing your cardiovascular & speed training benefits from these highly customized workouts-- WITHOUT the usual... "JUST RUN HARDER or FARTHER!"

DIGITAL TOOLBOX:  BONUS!
You'll receive FULL ACCESS to the FGS Coaching website for additional training tools, tips/insights, drills and videos for FREE.  (Click on "Register Me" for access to these useful digital tools.)

INCLUDES: 
Access to outdoor track, select specialized equipment, and individualized training tools. (As needed: digital video equipment, biomechanics/form/gait and heart-rate zone software/hardware, resistance bands, speed sack/harness, form/speed: cones, plyometric boxes, hurdles, wickets; etc.) 

NOTE: "2. Running Form / Gait Pak: (Drills)" is a prerequisite.  Unused sessions expire 90-days after purchase.

FEE: $540.  

IN-PERSON: $540 - $560
6-HOURS of 1-on-1 Coaching. 
(Sessions: 6x60-mins., 5x75-mins., or 4x90-mins.)

This pak is REPEATABLE for ON-GOING training.

>> Min. Age: 12-yrs. <<

>>> If you play Soccer⚽, Football🏈, Baseball⚾, Softball🥎, Basketball🏀
... here's a SOLUTION for your NEED for more SPEED!  <<<

This coaching services package is where we begin to APPLY the benefits of your improving bio-mechanics from the 2. RUNNING FORM / GAIT: (Dynamic Drills + Training Skills) Pak.  Working together, we'll take your performance to the NEXT LEVEL w/ strategic workouts that COMPLEMENT and ENHANCE your self-created or team/club (in-season) workouts!

We'll re-direct emphasis from learning to DEVELOPMENT of your linear speed, neuromuscular quickness, cardio fitness, and sport-specific "burst" and top-end speed technique. (NOT sport/position-specific skills.)

SESSION - Overview:
Each SESSION includes highly customized parts:

1. WARM-UP: Easy Run, Stretching: Dynamic/Static.

2. DRILLS: form (upper body), gait/foot-strike (lower body), neuromuscular (turnover), strength; Strides/accelerations: emphasis on workout prep.

3. WORKOUT: Speed, Neuromuscular, Technique and/or Cardio. Here’s where we apply your optimized form/gait or technique skills—along with coaching cues-- utilizing jump boxes, wickets (low+high), hurdles (strength/range-of-motion/ROM), resistance band, speed harness/sleds, speed ladders, agility cones, hip sliders, form straps/bands, etc.

4. WARM-DOWN: Strides/recovery, Easy Run, Post-workout Recap & Next-step Recommendations.

WHY MULTIPLE SESSIONS?  
If you want to compete at a higher level, with better results and fewer injuries-- CONSISTENCY and PROPER PRACTICE routines are key to your success. Especially in the beginning, as your body learns to adapt, internalize, utilize-- and ultimately-- maximize these new, more effective training workouts & techniques. Most of our athletes train with FGS Coaching 2-4 times a month—so this multi-session service is a customizable tool to dial-in your training for peak performance!

WHAT???  FREE Speed & Endurance-- REALLY?
You'll also benefit from "free" speed and endurance throughout your entire athletic life if you chose to effectively and consistently apply these FGS Coaching tools.  USE your expanding training knowledge skill-set and static/dynamic drills for a more efficient stride, better running economy, and more effective use of your training time/efforts... RESULTS will follow!

SUPPORT MATERIALS:
We'll use instructional hand-outs and digital video for a faster rate of personalized improvement. We'll focus on how best to achieve your goals and minimize injury-risk while maximizing your cardiovascular & speed training benefits from these highly customized workouts-- WITHOUT the usual... "JUST RUN HARDER or FARTHER!"

DIGITAL TOOLBOX:  BONUS!
You'll receive FULL ACCESS to the FGS Coaching website for additional training tools, tips/insights, drills and videos for FREE.  (Click on "Register Me" for access to these useful digital tools.)

INCLUDES:
Access to outdoor track, select specialized equipment, and individualized training tools. (As needed: digital video equipment, biomechanics/form/gait and heart-rate zone software/hardware, resistance bands, speed sack/harness, form/speed: cones, plyometric boxes, hurdles, wickets; etc.)

NOTE: "2. Running Form / Gait Pak: (Drills)" is a prerequisite.  Unused sessions expire 90-days after purchase.

FEE: $540. 

IN-PERSON: $195
~1.5 Hrs. of Coaching.

Stand-alone or one-time session:
+ Up to 90-MINUTES of private, 1-on-1, coaching.
+ Tune-up for the big event, game or race w/ a personalized session focused on key opportunities to improve your performance NOW!

FEE: $195.  (Unused sessions expire 90-days after purchase.)

ONLINE / PHONE: $90
60-mins. of Coaching.

Can't meet in person-- or have a question(s) that need a good answer, NOW?!  Maybe you need some help figuring out a solution for a lingering injury; frustrated by a recent work-out or race result; training is getting harder but your times are getting slower?

Let's talk-- so we can get it solved, ASAP!  Individualized help is available by phone or video call (Skype or FaceTime)--  so we can have a free-flowing, two-way, conversation to answer your questions to your complete satisfaction in a timely manner.  (We can do email or text, if your prefer.) 

We can also discuss training programs (running, cycling, strength/cross-training), nutrition, race strategy, shoes, bike/equipment, motivation, etc. 

Running Form/Gait + Foot strike Analysis:
Available via video call (Skype or FaceTime) or video file (MPEG, AVI, MP4, WMV). In-depth video analysis and follow-up athlete discussion require 60-minutes.

FEE:  $90.  (60-minutes total.  Billed upfront, used in 15-minute increments.  Unused sessions expire 90-days after purchase.)

MONTHLY PROGRAM:  Online / Phone + In-Person(Add-on for local athletes.) 

(Contact Coach Frank to discuss how best to customize a plan to meet your needs and exceed your goals.  425-291-2900 or fgscoaching1@gmail.com)
____________________________________________

Planning on taking a Physical Fitness Test (PFT), Physical Abilities Test (PAT) or Physical Screening Test (PST) as a candidate for the FBI, Law Enforcement, Military or First-Responder certification?    

Our athletes have a 100% PASS RATE!

You will certainly benefit from experienced coaching, especially for these type of highly specialized tests of sprinting speed and running endurance-- plus physical strength and muscle endurance.  (It's definitely more difficult, and more complicated, than just training for a single running distance, like a 5K.)  We know the strict testing protocol, and we know which workouts will provide the biggest gains-- with the least amount of time and sweat. 

We'll help you avoid the injuries common to this complicated endeavor, so you can be re-certified or candidate-eligible ASAP.  Together, we'll get you "fit for duty" and max. points for you fitness-level!  

  FEE:  TBD.

IN-PERSON: $250.
Up to 2-hrs. of Coaching.

1.  GAIT & CADENCE ANALYSIS: Computerized & Videotape
RunLAB Accurately Captures (6) of Your Most Vital Running Form Metrics!  Utilizing Garmin's state-of-the-art 3rd Gen running dynamics accelerometer module, we'll capture and analyze your: stride length, ground contact time balance, vertical ratio, cadence, vertical oscillation and ground contact time.  Your biometric data is compared to a national athlete/runner database benchmarks to assess opportunities to optimize your running economy/efficiency for faster running with less effort-- and less injuries.

We can also compare these data-points on scatter diagrams and regression analysis graphs overlaying your historical results from previous training cycles to measure your current progress.  (Utilizing Garmin's industry-leading accelerometer-enabled HRM-Run™ module and Connect-IQ™ software.)

Plus-- we'll use a digital metronome, with variable stride count audio output, to dial-in your correct cadence.  Optimal Stride Length x Optimal Stride Frequency(Cadence) = FASTER RACE TIMES with LESS EFFORT!

FEE: $250.  (Up to 2-hrs.  Unused sessions expire 90-days after purchase.)

_________________________________________________________________________________

2. ASSESS FOOT TYPE + SHOE FITTING + GEAR RECOMMENDATIONS:  
In-Store
Start Off on the Right Foot (and the LEFT, too!) with the Right Shoe! In-depth session at an Eastside running store of your choice to ensure you are running in the appropriate shoes and gear for your bio-mechanics and your training/race goals.  First we'll determine your foot-type, bio-mechanics and shoe requirements based on a 9-step evaluation process and some easy running. Then we'll evaluate your current shoe's performance based on our findings-- and wear patterns, heel & forefoot fit, and overall condition. Next, we'll determine if your current shoe, or which shoe type, best meets your running needs.  Finally, you'll do some test-runs in new, current model, shoes to identify which ones will best aid you by  minimizing injuries, while maximizing your training efforts and race performance. 

The wrong shoes can easily, and PAINFULLY, undermine all your hard work and training.  Avoid wasting $100's on the WRONG shoes or gear!

FEE: $250  (Up to 2-hrs., includes foot strike/type assessment by coach + travel time.  Unused sessions expire 90-days after purchase.)

_________________________________________________________________________________

3. HEART RATE TESTING:  Max & Resting HR + HR Training Zones
No More Worrying About Over/Under Training!  How do you know if you are getting the most out of your training?  Heart-rate based testing is the foundation of all contemporary endurance sport training.  It's the accepted standard effort-based training for high-performance college, elite and professional athletes. 

HR testing, done correctly, removes the subjective interpretation which too often undermines the validity of the older "perceived effort" training method many uncoached runners use.  No more guessing, hoping or agonizing over if you are training correctly-- and to your full-potential.

We'll precisely determine your Max HR and Resting HR utilizing Garmin's industry-leading HRM-Run™ equipment and Connect-IQ™ software.  (These are cornerstone data points for all heart-rate based training.)  

We'll also provide you with your (7) Heart Rate Training & Racing Zones based on our findings, and your unique biometric data and race goals.  So now you, or you and your coach, can develop the most effective training plan to...

>>> Achieve Your PEAK PERFORMANCE with the LEAST AMOUNT of TIME & EFFORT Necessary! <<<  

"Your personalized training HR metrics are developed utilizing a combination of proprietary algorithms and software no other running coach or online site has access to in the world-- and then are analyzed and finalized by your coach based their experience, and your current fitness and training/race goals."

>>>  A powerful, personalized, ROADMAP to your running success!  <<<

You'll receive personalized HR Training Zones for the following runs:  

1.  Easy, BPM, Recovery
2.  Overdistance, Long/LSD, Progressive
3.  Tempo, Steady-State, Cruise Intervals
4.  Intervals-Long
5.  Repeats-Short
6.  Warm-up, Warm-down
7.  Race  (Distance Specific)

FEE: $250.  (Up to 2.5-hrs. Unused sessions expire 90-days after purchase.)

IN-PERSON / ONLINE / PHONE / MONTHLY or SPECIAL SERVICE

Want something, but you aren't seeing it here?  LET'S SEE WHAT WE CAN DO!  Together, we'll build your own FGS Coaching training program with something special that will work just for you. 

Here's where client-specific service(s) can be set-up for purchase. These are unique, one-off, items for an individual client or can be for a group training together for an event. 

After you and your FGS Coach have discussed and agreed upon the service-level and pricing for your custom program-- your coach will update this section detailing your exclusive online store item.  You will then be notified your custom service is available for purchase on this website.

FEE: TBD