faq.
Frequently Asked Questions:
Find Your Best Fit
Trying to figure out where to start? You’re in the right place. Every athlete comes in with different goals, different schedules, different histories, and a different body. This page will help you sort through your options so you can choose the support level that matches where you’re at right now.
Coaching Options
Basic Coaching
For athletes who are already solid in the gym and want their running fully programmed without needing strength written for them. I build your running, cue strength days, and give high-level guidance, but you follow your own strength program or trainer.
Monthly subscription. Autocharge each month. No contract, just a 30-day notice to pause or switch tiers.
Advanced Coaching
For the athlete who wants everything handled: running, strength, rehab-focused strength, and the day-to-day adjustments that keep training on track. This is the highest support level and ideal for Masters and menopausal athletes, runners rebuilding from injury, and anyone who wants long-term structure.
Monthly subscription. Autocharge each month. No contract, 30-day notice to pause or switch.
Ad-Hoc Coaching Calls
One-off sessions if you want expert eyes on your plan or a training strategy conversation without committing to coaching. This is great for troubleshooting, adjusting, or getting clarity before you dive deeper.
Training Plans
Custom Plans
Running, strength, or a hybrid of both. Fully built around your goals, your schedule, and your fitness. Once delivered, the plan is yours to run with. I don’t monitor or modify after publishing, but you’re welcome to tag me so I can cheer you on.
Pre-Built Run Plans
Structured programs ranging from 10 weeks to long 20–30 week builds. I import them into your calendar and you adjust as you go. These do not include ongoing oversight.
Pre-Built Strength Plans
Plug-and-play strength programs that you can use on their own or combine with a run plan to create your own hybrid system. Straightforward, progressive, and designed to build durability.
What guides do you offer and who are they best for?
These guides help you solve specific problems, build better systems, and understand your body so you can train with more intention and confidence.
Skill Guides
Micro-Form Mastery
For runners who know something in their stride feels off. This teaches you how to run smoother, reduce repetitive aches, and unlock more efficient movement without overthinking form.
Road to Trail
For the runner moving from road to dirt and wants to feel steady, strong, and confident on uneven terrain.
Protocol Guides
Mastering Menopause Guide
The training, recovery, and performance shifts that help Masters and menopausal athletes run strong in this season. Think of it as the roadmap your hormones aren’t providing anymore.
The LEA Protocol
A 4-week reset for athletes dealing with low energy availability, unstable hunger cues, brain fog, or that deep fatigue that doesn’t match your training load.
Central Governor Guide
Mental toughness training that doesn’t rely on punishment or burnout. This helps you build resilience and push through ceilings in a sustainable way.
Fuel Like You Mean It
For athletes who want better energy, fewer crashes, and smoother long-run performance. Covers fueling, hydration, electrolytes, and timing.
Hip Health Blueprint
Your guide to resolving hip weakness, tightness, and stability issues. Great if hip pain keeps derailing training.
Tendon Health Rehab Guide (full)
A full system for building resilient tendons. It includes all the mini tendon protocols in one place (except plantar fasciitis and hip health, which each need their own dedicated guide). Ideal if you feel like you’re always battling a tendon flare somewhere.
Plantar Fasciitis Rehab
A structured path for athletes dealing with heel pain, fascia irritation, or those first painful steps in the morning.
Mini Tendon Guides
Shorter guides that target a single tendon issue with structured progressions, symptom management, and a clear path back to running.
PHT, groin, IT band, tennis elbow, rotator cuff, gluteal, patellar, and Achilles.
Do you help new or growing coaches?
Yes. I offer both education and mentorship.
Start Where You Are (for new run coaches)
A grounded workbook for newer coaches who want to build clarity, confidence, and a coaching foundation that actually fits real humans.
Coaching Mentorship Subscription
Monthly support for run coaches who want guidance, eyes on their work, and a place to grow their skills.
How do I know if I need coaching instead of a plan?
Go with coaching if:
You’ve tried plans but don’t follow through
Your recovery or motivation swings hard
You’re navigating hormonal changes
You’re coming back from injury
Your training adjustments stress you out
You want someone in your corner making sure you’re progressing
A training plan is enough if you’re independent, self-paced, and enjoy managing your own training.
Can I combine things?
Absolutely. Some of the strongest progress comes from pairing resources.
Common combos:
Run plan + strength plan
Form guide + strength plan
Coaching + tendon rehab
LEA + Mastering Menopause guides
Road to Trail + hip or tendon support
How quickly will I get my plan or guide?
Most plans are manually created and added to your VDOT calendar. I’ll send you an invite, place the plan, and make sure it’s set up correctly. That usually happens within 24–48 hours. A few resources are instant downloads, and those are clearly marked on the product page.
What platforms do you use for coaching and plans?
All training plans and coaching live on VDOT. If you’ve purchased a plan in the past and want to reuse it, I can add you back to my roster, place the plan again, and remove myself once it’s published so you can run it independently.
What happens if I get injured or sick during a plan?
Every plan comes with general guidance in your onboarding email so you know how to adjust if life happens. Coaching clients get full support and real-time adjustments. If you’re working through injury, illness, or setbacks, I’ll help you navigate it without derailing your progress.
I’m a beginner. Do I need experience before starting?
No. I work with brand-new athletes and experienced runners. Coaching clients will learn as we go, and I also offer beginner-friendly plans if you want a structured starting point.
I’m a Masters or menopausal athlete. Do I need a special program?
Not necessarily. You don’t need a separate program, but you do need a coach who understands physiology, recovery shifts, and the training tweaks that help you thrive long-term. My approach is built around helping athletes in this season feel strong, confident, and capable for as long as they want to move.
What equipment do I need?
Most strength work uses basic, accessible equipment. Some rehab plans may call for simple accessories, but nothing unusual. If equipment or gym access is a barrier, I can modify strength work so you can still build power and durability.
Can I switch coaching tiers?
Yes. Life changes, and training needs change with it. You can move from coaching into a plan with a 30-day notice, or step up from a plan into coaching when you want more support.
What if I don't have a gym?
No problem. Bodyweight and resistance bands can get you surprisingly far. There’s always a way to modify strength work so it fits your space, your equipment, and your lifestyle.
What if I travel a lot or work irregular hours?
I build training around your real life. If I know your schedule, I can place key sessions where you’re most likely to succeed and shape the plan so it works with your time instead of fighting it.
How do payments work?
Coaching is a monthly subscription that autocharges on the same day each month based on your signup date. If you start on the 15th, you’ll be billed on the 15th each month. You keep full access through your 30-day cancellation window. After that, I’ll remove myself from your calendar and you can continue using VDOT as an athlete for free as long as you want. If you come back later for coaching or a training plan, I can request access again.
Do you offer form analysis?
Yes. I offer in-person analysis for local athletes and virtual analysis through video. You’ll find those options in my workshop section.
Do your guides work for walkers?
Most guides can absolutely be used by walkers. If you want a plan built specifically around walking, I can create a custom one for you.
Can I do your plans if I’m in surgical menopause or if I’m taking HRT?
Yes. My coaching is built around lived experience, physiology, and evidence-based training adaptations for athletes in these seasons. My pillars are polarization, periodization, and progressive overload. They create a strong foundation for Masters and peri/menopausal athletes, whether you’re in natural menopause, surgical menopause, or on HRT.
What should I do if I’m not sure which plan or guide I need?
Narrow your options down to the two or three you think might fit. Then reach out and we’ll walk through your goals, history, and schedule to figure out the best match.
How long will it take to see results?
It varies, but most athletes notice improvements in energy, strength, confidence, or reduced fatigue pretty quickly once their training is consistent and aligned with their body. Results come from repetition, not perfection.
Do you offer discounts or bundles?
Yes. Some products have bundle options, and you’ll find those at the bottom of their product pages.
What’s the difference between pre-built and custom plans?
Pre-built plans are pre-written programs I drop into your calendar. You adjust and modify them as needed.
Custom plans are built entirely around your fitness, your schedule, your life demands, and your goals.
What support do I get with a guide?
Guides are self-navigated resources. They don’t include coaching or plan adjustments. If you want deeper support as you use a guide, you can add coaching or book an ad-hoc call.
What makes your coaching different?
I approach training with a different lens. I blend lived experience, Indigenous perspective, and deep expertise in strength, form, and menopausal physiology. I teach athletes how to train smarter, not harder, reframe the challenges that come with this season of life, and build a long-term relationship with movement that lasts.
I’m overwhelmed. Where should I start?
If you’re unsure, start simple:
Micro-Form Mastery
A strength plan
The Menopausal Marathoner Guide
The LEA Protocol
Or book an ad-hoc call so we can map out a direction that fits your life and goals.