Spring Marathon Training Program
What: Group marathon training program for runners with specific marathon time goals to finish between 2:45 and 4:00. Program is divided into 5 pace-based sub-groups of up to 10 members each to ensure a small group setting and proper training intensities for each member of the program.
The program is aimed at the Boston Marathon (April 20th) and Eugene Marathon (May 3rd). Program length is 12 to 14 weeks respectively.
When: First group run is Tuesday January 27th 2009 at 6:30pm at Duniway Park . Group will meet weekly on Tuesdays at 6:30pm and Saturdays at 7:30am.
Where: Portland based program will meet at a variety of locations in the metro area. Tuesday pace training sessions will be held at local tracks or parks. Long runs will be on various terrain (roads, trails, etc.) in the metro area.
Registration: All runners please complete a registration and application to join the program. Please complete registration by Wed. January 21st.
Register and fill out application here.
The program will accept 50 members in 5 pace groups. We will require a minimum of 30 members to launch the program.
Cost: The program cost is $100/mo of the program paid in full prior to the program start ($300.00). This includes a customized training program, email communication with the program directors, a marathon group training handbook and 24 group training sessions.
Benefits for members of the program: All members of the training program will have the opportunity to take advantage of generous promotions from our sponsors.
Product Discounts -
Fit Right Northwest will be providing a private shoe fitting hour for group members on the first long run day (1/31 at 9am) at their NW location. Discounts on footwear will be 15% for this fitting only. At 9am February 7th following our 2nd group long run, Fit Right Northwest will offer a 10% discount on monitoring products for heart rate, speed and distance in conjunction with a private overview of these products by member of their staff and the program coordinators.
Laboratory Testing Services -
North Portland Physical Therapy (soon to be P.A.C.E.) will be offering a $25.00 discount on any of their running testing services in their on site physiology lab (opening January of 2009). The coaching staff will integrate the results of the ‘Aerobic profile’ and ‘Lactate threshold’ tests into the custom training program of the athlete. This will ensure the most accurate and customized training program available to the marathoner. The lab testing services can be reviewed in detail here.
Services will need to be scheduled within a window of 2 weeks before or after the beginning of the program to receive this discount. Discounts will also apply to the recommended re-testing at week 8 of the program.
Presented by: Sean Coster owner of Complete Running Programs (www.crpusa.com) and Jonathan Eng owner of Runneng Multisport (www.runneng.com)
Mission: To provide goal oriented marathoners a unique approach to training that creatively incorporates the fundamental scientific principles of marathon training in a positive small group setting.
What others are saying:
There came a point in my training where, like many runners, I hit a plateau. I felt like I was a strong, consistent runner, but not necessarily remarkable in any way. I often had questions about my training that could not be completely answered by conventional means. That is to say, the litany of books, magazines, websites, and fellow runners of course had amazing insights from which to learn, but many concepts seemed too general for me to apply. I wanted to take my training to a new level, and decided to experiment with a personal coach.
Since the first night of working with Sean Costner of Complete Running Programs, I knew my training was going to take a new turn. Sean started his athletes work out with a “dynamic warm up” and he used words like “biomechanics” and “lactate threshold”. “Huh?” I thought. “I like this guy. He’s smart”. And he is smart. This is why I decided to trust him with the training for my third marathon. Because honestly, there are many people out there who claim to know comprehensive strategies that increase performance, but Sean? He’s the real deal.
What makes Sean’s program unique is that he takes the guess work out of training. I have enjoyed individualized training schedules that reflect my personal goals for the upcoming marathon. Additionally, I have depended on Sean to answer my endless questions about the science behind each work out. And he answers each of them with genuine interest and keen personalized insight.
I am a wife and mother. I run to stay healthy, have fun, and be a strong female role model for my two little girls. Therefore my time is very important to me, and Complete Running Programs has been well worth every minute of it. Through this program, I am now beginning to discover new strengths I didn’t know I had, and I and am looking forward to capitalizing on them.
-Marni R
I have been running for well-over half of my life and coached by several individuals over different periods of that time, specifically during high school and college. Post-college it was challenging finding a consistent routine for a running program. (I felt like I was running long, hard miles, but without the results that I knew were possible.) During grad-school I decided to run a marathon and found the training a great sense of freedom and stress relief from studying. Then after a few attempts I qualified for Boston, which was a great accomplishment…but I knew there could be so much more. If I only had a coach that was knowledgeable about running and sensitive to my strengths and weaknesses as a runner and would then be able to create a training program to maximize my potential.
Sean helped me realize a potential I did not know I had. After meeting with Sean for the first time I knew he could help me stride forward. After working with Sean for 3 months I was able to improve my marathon PR from 3:32 to 3:18. Much of this success I attribute to Sean’s skills and attentiveness as a coach.
I have learned to push myself to new levels. I have learned that my skills exceed my expectations of myself; I simply needed the right person to help me optimize my potential. I have learned that Sean Coster has allowed me to become a much better runner than I ever thought was possible. I have realized that the amount of money that I pay Sean for his expertise is insufficient compared to the satisfaction and fulfillment that I get from my new found running accomplishments.
Respectfully submitted
-Aubree S.
It’s quite simple: Jonathan is extraordinary at what he does. I have had myriad other trainers over my years in pursuit of fitness, and the difference between most of them and him is like the difference between
Barnum & Bailey and Cirque Du Soleil.
I don’t just pay for a service. I pay for a result. I have almost impossibly high standards and I expect unfailing integrity. Jonathan is a consummate professional who is studied, broadly-experienced and has a
clear and contagious passion for his craft. He is always focused, prepared and ready not just with the “what” but with the “why,” as well. He pushes without bullying and inspires without condescending. He illuminates and makes possible goals that I wouldn’t have even considered considering
before. He’ll make a runner out of me, after all, and in 2008 I’ll be entering a half-marathon, an announcement which brings the following response from my long-standing friends: “okay, odd and unconvincing pod person – go back to your spaceship and give us our lazy friend back…” I
don’t always like what he asks me to do, but I always like having done it.
The bottom line is this: I feel better during the day, better about my body, better about myself, and better about my life in my 40’s than I ever did in my 30’s, or even my 20’s. I am strong of spirit and limb, willing
to work past my notions of my own limits, and fearless about old ideas of failure. Jonathan is an integral, irreplaceable part of the recipe for that. I cannot imagine having the life I lead if not for his enormous
input. He is utterly without hypocrisy about the lifestyle he teaches and advocates, and he gives his gifts with humor, an open heart, compassion and conviction.
-Emily Portland, OR July ‘07
“Jonathan is a great motivator–knowledgeable, inventive, and a lot of fun to be with. He inspires you to try because he makes it look totally doable. Jonathan also goes the extra mile to adapt exercises and workouts
to your particular issues. When my repetitive stress injury made it hard to participate, he gave me alternatives–and found special exercises to
correct the problem.”
-Jean Portland, OR
Want to learn more?: Email Sean or Jon below or join us for our open house at the Lucky Lab brew pub in NW Portland on January 13th at 6:00 pm for more details on the program.
Contact program coordinators:
Sean Coster – sean@crpusa.com, 503.593.1396
Jon Eng – jon@runneng.com, 202.744.7693
Register for the program here:
Sponsored by:
North Portland Physical Therapy
North Portland Physical Therapy
About our sponsors:
Fit Right Northwest
Fit Right Northwest Fit Right Northwest
1207 NW 23rd Ave. 700 SE 160th Ave. Ste. 111
Portland, OR 97210 Vancouver, WA 98694
503.525.2122 360.885.4556
Fit Right Northwest Running & Walking store is the metro’s area’s number one resource for shoes, apparel and accessories! Fit Right offers a complimentary video-taped gait analysis as a part of their multi-step fitting process to help narrow down the 65 different models of shoes in stock. Their customer service is unmatched as they have a very well experienced and highly educated staff. Customers have a 30-day trial period to test the product to his or her satisfaction and Fit Right’s customer service representative does a follow up after purchase to make sure that the product is working flawlessly for you.
In addition to being the metro area’s premier Running & Walking retailer, Fit Right offers a customized walking and running training program for beginning walkers and runner wanting to train for a 5k, 10k or ½ Marathon. Details are at www.getfitlivefit.org.
Finally, Fit Right is about community. They host regular shoe donation drives and donate to local charities. Fit Right also hosts a fun urban-adventure run called “1st Thursday Run” (March – Oct.) that is followed by a FREE Raffle Drawing, Pizza, Beer and more! Their annual Lacamas Lake ½ Marathon and 4-mile walk/run in July directly benefits the Clark County Parks Foundation. Details are at www.lacamaslakerunwalk.com.
