Running Maintenance

$50 + GST for 12 weeks

Keep running consistently between training blocks, with plans for runners coming off a 5–10 km, half marathon or full marathon.

• Delivered through Final Surge.

• Mostly easy running, with pace work gradually introduced.

• Designed to follow independently, without individual feedback, monitoring or adjustments.

Maintenance + Speed

$120 + GST for 12 weeks · Starts the first week of November

Maintain your base and develop your speed with one focused speed workout each week.

• Delivered through Final Surge.

• An initial one-mile time trial helps establish your workout paces.

• Weekly review and feedback on your speed workout, including pace and heart rate.

• A shared training plan; individualized programming and ongoing adjustments are available through Individual Run Coaching.

Optional Wednesday meetups: Complete your workout alongside others at Coronation’s indoor track or, weather permitting, Ross Sheppard’s outdoor track.

Meetups are not coached sessions. Review your workout and send any questions beforehand so you’re prepared to follow it independently. Can’t make Wednesdays? Complete the workouts on your own schedule using a treadmill or track.

Facility admission is extra. City of Edmonton drop-in fees, passes or memberships are your responsibility.

Individual Run Coaching

$150 + GST/month

Personalized programming and ongoing support tailored to your goals, schedule and progress.

• A 30-minute goal-setting session, in person or by phone.

• Individualized weekly run programming through Final Surge.

• Ongoing communication and workout feedback.

• Regular adjustments based on your availability, recovery and how training is going.