Are there any Intake Forms to Fill Out?

Yes, there is a Background and Goals Form as well as a Health, Fitness and Exercise Liability Waiver to fill out. Please fill these out on our Forms page. 

Are there any calculators for pace, distance, conversions or predict performance?

There are several performance indicators that coaches can use to predict performance. However, they are not always accurate because of multiple variables involved in running. For a best predictor of performance, we recommend that you contact your coach to look at all variables  (terrain, temperature, wind, training cycle, etc) and provide details based on your personal running experience and background.

What are some of your favorite running books?

  • Faster Road Racing: 5k to Half Marathon

  • Advanced Marathoning

  • Once a Runner

  • The Youth and Teen Running Encyclopedia: A Complete Guide for Middle and Long Distance Runners Age 6 to 18

  • Running with the Buffaloes

  • Run Strong

  • Born to Run

What’s a stride, fartlek, tempo or a progression run?

Stride: Short accelerations after easy runs

Fartlek: Swedish term for "speed play" using a combination of interval and speed training.

Tempo Run: A pace you can sustain for at least20 minutes around 20-30 seconds per mile slower than your current 5k pace.

Progression Run: You begin running at a slow pace but finish at a much faster pace. 

What is Final Surge and how do I get set up?

Final Surge is a running application that we use as a platform for our online coaching. Once you sign up for online coaching, we will send you details on how to register your Final Surge account. There is no additional registration fee for this service. For more information, please watch the video below or visit FinalSurge.com.

Do you have any at-home non-running exercises?

Yes, we do! E-mail coach Ruben for a full list of supplemental exercises that you can do at home.

I would like to run the Boston Marathon, what do I need to do?

There are two ways to qualify for Boston:

  1. Raise money through a non-profit charity.

  2. Qualify by running a marathon race within the standard time qualification for your age and gender (usually done 6+ months in advance)

Do you have any general training guidelines runners should follow?

Below are some of our general training guidelines we believe in:

  • Setting benchmarks to measuring success

Short Term Goals

Long Term Goals

Performance Goals

Process Goals

  • Having periodic training phases:

Base Phase



  • Activating multiple energy systems year-round during training:

Aerobic Power and Endurance

Anaerobic Stamina

Muscular Endurance

  • Improving running efficiency as a function to running faster:

Running Drills

Cross Training

Ancillary Training​