Elite Run Programming
All you need is a goal, desire, and work ethic. We do the rest.
Specializing in:
- 800m through Ultra distances
- Middle school through Masters
Unlimited communication with your coach.
Specializing in:
- 800m through Ultra distances
- Middle school through Masters
Unlimited communication with your coach.
Recovery Coaching
This data, trended over time and paired with your subjective feedback, allows us to make educated adjustments to your training.
This lets us keep pushing the needle with less risk of over-training.
This lets us keep pushing the needle with less risk of over-training.
Performance Nutrition
In order to adapt to training, nutrition and recovery must be dialed in.
Work with a certified Sports Registered Dietician who uniquely understands the demands of high school, college, and professional distance running.
Work with a certified Sports Registered Dietician who uniquely understands the demands of high school, college, and professional distance running.
Performance Strength
Move beyond basic prehab or maintenance work and lift weights like the pros.
Heavier weight means more return on your sweat-investment. These lifts drastically improve running economy by increasing rate of force development, increasing leg stiffness, decreasing ground contact time, and reducing injury risk.
Heavier weight means more return on your sweat-investment. These lifts drastically improve running economy by increasing rate of force development, increasing leg stiffness, decreasing ground contact time, and reducing injury risk.
Real-Time Injury Management
Maximize training consistency by minimizing days lost due to injury.
Unlimited access to Virtual Injury Consults and PT text/phone communication.
Address injuries as they happen and avoid the traditional medical system hamster wheel.
Unlimited access to Virtual Injury Consults and PT text/phone communication.
Address injuries as they happen and avoid the traditional medical system hamster wheel.
Load Management
Your coach maps out your training week to optimize your run and strength efforts.
Real-time training adjustments made for whatever life throws at you - illness, travel, stressful school/work events, and so on.
Real-time training adjustments made for whatever life throws at you - illness, travel, stressful school/work events, and so on.
BEC Membership ➳
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We intend to be with you throughout your running journey. As injuries pop up, context and history are important. As goals change, it's important to know what's worked for you in the past.
The BEC Membership is an investment in the relationship that sits at the center of our care model. BEC members receive priority scheduling, communication, discounted services, and a complimentary suite of training programs. Also included in this membership is a goal-setting Coaching Call to get your goals and schedule aligned. |
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$200/year
- Complimentary goal-setting session & Running Intake
- Complimentary, unlimited Training Plans (1 mile through Marathon)
- Complimentary, unlimited Durability Programs
- Complimentary Running Warm-up, Plyometrics Program, Core & Hips Program, and Running Strength Program
- Discounted Coaching Services
- Discounted Nutrition & Sports Psych Services
- Discounted Virtual Injury Consult & In-Person PT Sessions
- Priority scheduling & communications
Additional Services
* = complimentary & unlimited for members
° = discounted for members
° = discounted for members
° Personal Run Coaching
$200/month
$200/month
- Unlimited text/email communication
- Initial coaching evaluation and goal setting
- Initial Nutrition Consultation ($180 value)
- Personalized Durability Program built by a Physical Therapist
- Access to Strength Program Library
- Discounted Virtual Injury Consults
- Weekly coaching check-in
- Weekly training program adjustments
Price - $200/month + $70 initial setup fee (waived for members)
° Executive Add-On
$200/month
$200/month
With this package, we are focused on maximizing the recovery side of the training equation. A dedicated physical therapist is assigned to provide Durability Program adjustments as aches & pains arise, develop cross training and "return-to-run" strategies to gracefully navigate injuries, and balance out total training load with HRV tracking.
This offering is a supplement to your run training.
- Unlimited Virtual Injury Consults ($80/session value)
- Unlimited communication (call, text, video) with your dedicated Physical Therapist
- Whoop HRV tracking to understand how you're adapting to training and various life stressors
This offering is a supplement to your run training.
° Physical Therapy
° Running Analysis
$175/session
$175/session
GAIT ANALYSIS + RUNNING INTAKE
With overuse injuries like those that occur with running, it's often difficult to point to one specific cause for your injuries. Your running biomechanics, shoe choice, training habits, nutrition, sleep & recovery, and past injury history all must be considered for before we can treat or reduce injury risk effectively.
Gait Analysis gives a window into how you're loading your body mile after mile. We analyze your loading strategies, asymmetries, and movement patterns in effort to maximize running economy. If you're injured, certain adjustments around your gait can help offload injured tissues to maximize fitness while safely returning to running.
Running Intake is an opportunity to address your training history, shoe wear, recovery & nutritional habits, strategize your upcoming training, and address any current injuries.
With overuse injuries like those that occur with running, it's often difficult to point to one specific cause for your injuries. Your running biomechanics, shoe choice, training habits, nutrition, sleep & recovery, and past injury history all must be considered for before we can treat or reduce injury risk effectively.
Gait Analysis gives a window into how you're loading your body mile after mile. We analyze your loading strategies, asymmetries, and movement patterns in effort to maximize running economy. If you're injured, certain adjustments around your gait can help offload injured tissues to maximize fitness while safely returning to running.
Running Intake is an opportunity to address your training history, shoe wear, recovery & nutritional habits, strategize your upcoming training, and address any current injuries.
° Virtual Injury Consults, Return-to-Run Programming
$80/session
$80/session
If cost or travel is a burden, Virtual Injury Consults are an excellent option.
WHAT YOU GET:
✔️ Durability Program
Remember - injuries happen for a variety of reasons. By having an in-depth dialogue about your training, equipment, and pain-experience, we can tackle the injury head-on with appropriate mobility, strength, and return-to-run modifications.
WHAT YOU GET:
✔️ Durability Program
- Often injuries happen because the tissue in question is unable to handle the demands asked of it.
- Your program will feature specific strength work to ensure you build durability safely and effectively.
- Delivered directly to your email inbox.
- Once you've received your program, you'll be able to schedule one Virtual Injury Consult for final tweaks and to strategize your return to run schedule.
- Soft tissue mobility methods like foam rolling, lacrosse ball deep tissue massage, stick rolling, and vibration guns are covered in each program, along with stretches and joint mobility exercises for your specific case.
- Piece together your week and understand when your Durability Program fits best alongside your scheduled runs and cross-training efforts.
- Cross-training is an effective strategy to maintain fitness while protecting an injured area from overuse.
- Your program will feature a variety of cross-training ideas and workouts.
- There are a million ways to warm up. If you're dealing with an injury, however, you want to make sure the area is being activated appropriately.
Remember - injuries happen for a variety of reasons. By having an in-depth dialogue about your training, equipment, and pain-experience, we can tackle the injury head-on with appropriate mobility, strength, and return-to-run modifications.
*° Virtual Injury Library
$80/program
$80/program
Find your program in the Virtual Injury Library, and you'll receive a tailored program fit during a Virtual Injury Consult with one of our running experts.
WHAT YOU GET:
✔️ * Durability Program
Remember - injuries happen for a variety of reasons. By having an in-depth dialogue about your training, equipment, and pain-experience, we can tackle the injury head-on with appropriate mobility, strength, and return-to-run modifications.
WHAT YOU GET:
✔️ * Durability Program
- Often injuries happen because the tissue in question is unable to handle the demands asked of it.
- Your program will feature specific strength work to ensure you build durability safely and effectively.
- Delivered directly to your email inbox.
- Once you've received your program, you'll be able to schedule one Virtual Injury Consult for final tweaks and to strategize your return to run schedule.
- Soft tissue mobility methods like foam rolling, lacrosse ball deep tissue massage, stick rolling, and vibration guns are covered in each program, along with stretches and joint mobility exercises for your specific case.
- Piece together your week and understand when your Durability Program fits best alongside your scheduled runs and cross-training efforts.
- Cross-training is an effective strategy to maintain fitness while protecting an injured area from overuse.
- Your program will feature a variety of cross-training ideas and workouts.
- There are a million ways to warm up. If you're dealing with an injury, however, you want to make sure the area is being activated appropriately.
Remember - injuries happen for a variety of reasons. By having an in-depth dialogue about your training, equipment, and pain-experience, we can tackle the injury head-on with appropriate mobility, strength, and return-to-run modifications.
* Semi-Custom Training Plans
$125 (12 week plan)
$125 (12 week plan)
Prefer to blaze the trail alone? That's cool too. Below you can purchase a 12-week semi-custom training plan to get you to race day.
1 mile, 5k, 10k, half marathon, and marathon programs available.
Included:
Not Included:
1 mile, 5k, 10k, half marathon, and marathon programs available.
Included:
- Running Intake & Analysis
- Personalized Durability Program built by a Physical Therapist ($80 value)
- Weekly run & strength training synchronization
- Access to Strength Program Library ($80 value)
Not Included:
- Discounts on things like Virtual Injury Consults
- Weekly coaching check-in
- Weekly training program adjustments
- Unlimited text/email communication
* Strength Programs Library
$80 for the library
$80 for the library
Think of strength work as body armor for the training journey ahead. By selecting this package you will receive each program listed below.
*BONUS* - complimentary programs also included:
- Mobility Program
- Workout & Race Day Warm-up Program
- Cross Training Options
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Plyometrics Program:
Perhaps the best form of strength work you can do is build durable, springy tendons.
Plyometrics Program:
Perhaps the best form of strength work you can do is build durable, springy tendons.
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Plyometrics Program
Running is a lot of work for the body. Luckily, we have tendons that do a lot of the work for us. In fact, upwards of ~70% of our pace can be attributed to the passive energy that our tendons provide.
Passive energy means that our body is not having to actively provide energy via ATP synthesis > muscle contraction. Passive energy is free energy! It's part of the reason humans are so naturally inclined to running - we're mechanically efficient on two legs.
Plyometrics training is important for 2 main reasons:
1) it helps strengthen these tendons, improving their resistance to injury
2) it teaches us ideal motor patterns for using these tendons effectively
This plyo program is meant to build springiness in these tendons so that you can maximize your passive energy system.
Passive energy means that our body is not having to actively provide energy via ATP synthesis > muscle contraction. Passive energy is free energy! It's part of the reason humans are so naturally inclined to running - we're mechanically efficient on two legs.
Plyometrics training is important for 2 main reasons:
1) it helps strengthen these tendons, improving their resistance to injury
2) it teaches us ideal motor patterns for using these tendons effectively
This plyo program is meant to build springiness in these tendons so that you can maximize your passive energy system.
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Running Strength Program:
Avoid "the wall" this year.
Running Strength Program:
Avoid "the wall" this year.
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Core & Hips Program:
A weekly staple. A generous library of core programs & exercises to build your body armor.
Core & Hips Program:
A weekly staple. A generous library of core programs & exercises to build your body armor.
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Core & Hips Program
Most elite runners are doing core & hip work. It's been a long-time staple, and for good reason.
Core training involves strengthening structures of the hips, pelvis, and spine. The act of running itself also does a great job of strengthening these structures, however the low impact, high repetition nature of these core exercises build that durability with less impact. So they're a great supplement!
It can also be argued that a strong and fatigue-resistant core will improve running economy by decreasing pelvic drop & trunk shifts while helping to support overall leg stiffness.
Another positive of this kind of work is that once you adapt to it, you can perform this up to 3-5x per week without a big impact on your overall fatigue.
Core training involves strengthening structures of the hips, pelvis, and spine. The act of running itself also does a great job of strengthening these structures, however the low impact, high repetition nature of these core exercises build that durability with less impact. So they're a great supplement!
It can also be argued that a strong and fatigue-resistant core will improve running economy by decreasing pelvic drop & trunk shifts while helping to support overall leg stiffness.
Another positive of this kind of work is that once you adapt to it, you can perform this up to 3-5x per week without a big impact on your overall fatigue.
* Performance Nutrition
BEC Nutritionist Diane Johnson brings her experience as an NCAA All-American to curate customized nutrition solutions.
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Nutrition Package - $325 ($110 savings)
Nutrition Consult + 3x Follow-ups
60 minute Nutrition Consult with Registered Dietician, Diane Johnson MS, RDN, CSSD. In this in-depth session, you'll have a conversation about your goals, questions, and habits around nutrition. Diane will obtain an understanding of your current nutritional status, and develop a meal plan aimed at reaching your unique performance goals.
Also included is 3x 30min Follow-up sessions to ensure accountability, ask questions, and make meal plan adjustments as needed.
Nutrition Package - $325 ($110 savings)
Nutrition Consult + 3x Follow-ups
60 minute Nutrition Consult with Registered Dietician, Diane Johnson MS, RDN, CSSD. In this in-depth session, you'll have a conversation about your goals, questions, and habits around nutrition. Diane will obtain an understanding of your current nutritional status, and develop a meal plan aimed at reaching your unique performance goals.
Also included is 3x 30min Follow-up sessions to ensure accountability, ask questions, and make meal plan adjustments as needed.
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Nutrition Consult - $180
60 minute Nutrition Consult with Registered Dietician, Diane Johnson MS, RDN, CSSD. In this in-depth session, you'll have a conversation about your goals, questions, and habits around nutrition. Diane will obtain an understanding of your current nutritional status, and develop a meal plan aimed at reaching your unique performance goals.
Nutrition Consult - $180
60 minute Nutrition Consult with Registered Dietician, Diane Johnson MS, RDN, CSSD. In this in-depth session, you'll have a conversation about your goals, questions, and habits around nutrition. Diane will obtain an understanding of your current nutritional status, and develop a meal plan aimed at reaching your unique performance goals.
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Follow-ups - $85 (single) - $250 (4 pack)
30min Follow-up sessions to ensure accountability, ask questions, and make meal plan adjustments as needed.
Follow-ups - $85 (single) - $250 (4 pack)
30min Follow-up sessions to ensure accountability, ask questions, and make meal plan adjustments as needed.
* Sports Psychology
Coming soon. Contact us for inquiries.
