TRIATHLON COACHING

I have been coaching triathletes and runners since 2002. Several have gone on to win age group titles and even overall titles. I’ll meet you to assist you with your swim training at one the county facilities. I’ll also assist you with selecting the right gear, nutrition products, etc. We’ll work on transition skills along with swimming, biking and running. I coach sprint through half Ironman triathletes.Triathlon coaching is per quarter. Each quarter you get a detailed training plan laid out per week, per two weeks, per month – your choice. I’ll create a website similar to this one that you can access your training plans on. We’ll be able to communicate via the website. Of course, phone consultations are also always included in your plan.

Contact for rates at chad@wrestlefit.com

You can partner with one other person and split the cost, but you will both get the same plan and workouts. Additional participants may join for an upcharge of half of the program cost.

I highly recommend contacting our friends at Endurance Geeks to have your VO2 Max and AT tested as part of your triathlon/running program. Tell them Chad sent you and receive a 10% discount on the test.

RUNNING ONLY COACHING

“Chad’s training plan took my run splits to a new level.”

- Javier Rodriguez 1st overall Lake Barkley Half Ironman

“Chad’s marathon coaching and advice helped me get through those moments in my training when I wasn’t sure what to do. He took the guess work out of the process and allowed me to focus on just doing the work.”

- Chris Blaylock (Spring Hill, Tn) – St. Jude’s Marathon finisher

I offer several options for helping you achieve your running event goals whether it’s your first 5k or a marathon. I’ll meet you near your home (in the middle Tennessee area or at a central location).

Written plans with initial lactate threshold field test, training zones, and unlimited phone or face to face consultations:.

5k plan – $45

10k plan – $50

Half Marathon – $60

Marathon – $75

Written plan with initial lactate threshold field test, training zones, and unlimited phone consultation or face to face consultations, and 2 one on one training sessions:

5k – $100

10k – $100

Half Marathon – $125

Marathon – $175

You can partner with one other person and split the cost, but you will both get the same plan and workouts. Additional participants may join for an upcharge of half of the program cost.

The Ten Golden Rules of Running

1. Be Consistant – Find a plan that you can stick to and stick to it long term.

2. Take Recovery Days Seriously – The day after a tough workout the most you want to do is a light jog or some cross training.

3. Increase Mileage Gradually – increase by no more than 10% of your weekly mileage per month.

4. Stay on the Trail – Pavement damages joints, tendons, ligaments, and muscles. Stay on the grass, dirt, or wood chips.

5. Run Faster – If you want to race fast you’ve got to do some fast training. Short intervals at the speed you hope to race at should do the trick.

6. Strengthen the Entire Body – Keep your upper body strong with body weight and full range of movement exercises. Stay away from machine weights. Yoga and Pilates are also great strenghteners.

7. Wear the Right Shoes – Go to a good local running store and let them evaluate your feet. They’ll put you in the right shoe for your foot type. Trust me, injury awaits you if you choose the wrong shoe on your own. Retire your shoes after 400 miles or 3 months of consistant running.

8. Perfect your Form – every movement should propel you forward. Posture should be straight and the striding foot should land directly beneath you. Monitor your stride rate.

9. Tackle Doubt – Push through pain if you want to get faster. You can do it. Never allow yourself to become mentally weak.

10. Embrace Technology – Heart rate monitors, GPS devices, Ipods, etc.

Injuries and How to Treat Them:

1. Runners Knee – Pain under the kneecap: Hamstring and calf stretches

2. Achilles Tendinitis – Tightness in the Achilles tendon: Buy a firm shoe and a quarter inch heel lift to insert under the insole. Stop stretching for a week.

3. Shinsplints – sharp pain near the shinbone: Stretch your calf muscles, shorten your stride, and avoid downhills.

4. Plantar Fasciitis – pain in the heel: Reduce mileage by 50% and switch to a firm shoe with a midsole that doesn’t bend.

PACE CHART:
Mile Time 5K 10K 15K 20K 13.1mi. 25K 30K Mara.
5:00 0:15:32 0:31:04 0:46:36 1:02:08 1:05:33 1:17:40 1:33:12 2:11:05
5:10 0:16:03 0:32:06 0:48:09 1:04:12 1:07:44 1:20:15 1:36:18 2:15:27
5:20 0:16:34 0:33:08 0:49:42 1:06:16 1:09:55 1:22:50 1:39:24 2:19:49
5:30 0:17:05 0:34:10 0:51:15 1:08:20 1:12:06 1:25:25 1:42:30 2:24:11
5:40 0:17:36 0:35:12 0:52:48 1:10:24 1:14:17 1:28:00 1:45:36 2:28:33
5:50 0:18:07 0:36:14 0:54:21 1:12:28 1:16:28 1:30:35 1:48:42 2:32:55
6:00 0:18:38 0:37:17 0:55:54 1:14:32 1:18:39 1:33:10 1:51:48 2:37:17
6:10 0:19:09 0:38:18 0:57:27 1:16:36 1:20:50 1:35:45 1:54:54 2:41:39
6:20 0:19:40 0:39:22 0:59:00 1:18:40 1:23:01 1:38:20 1:58:00 2:46:01
6:30 0:20:11 0:40:24 1:00:33 1:20:44 1:25:12 1:40:55 2:01:06 2:50:23
6:40 0:20:42 0:41:26 1:02:06 1:22:48 1:27:23 1:43:30 2:04:12 2:54:45
6:50 0:21:13 0:42:28 1:03:39 1:24:52 1:29:34 1:46:05 2:07:18 2:59:07
7:00 0:21:44 0:43:30 1:05:12 1:26:56 1:31:45 1:48:40 2:10:24 3:03:29
7:10 0:22:15 0:44:32 1:06:45 1:29:00 1:33:56 1:51:15 2:13:30 3:07:51
7:20 0:22:46 0:45:34 1:08:18 1:31:04 1:36:07 1:53:50 2:16:36 3:12:13
7:30 0:23:17 0:46:36 1:09:51 1:33:08 1:38:18 1:56:25 2:19:42 3:16:35
7:40 0:23:48 0:47:38 1:11:24 1:35:12 1:40:29 1:59:00 2:22:48 3:20:57
7:50 0:24:19 0:48:40 1:12:57 1:37:16 1:42:40 2:01:35 2:25:54 3:25:19
8:00 0:24:50 0:49:42 1:14:30 1:39:20 1:44:51 2:04:10 2:29:00 3:29:41
8:10 0:25:21 0:50:44 1:16:03 1:41:24 1:47:02 2:06:45 2:32:06 3:34:03
8:20 0:25:52 0:51:46 1:17:36 1:43:28 1:49:13 2:09:20 2:35:12 3:38:25
8:30 0:26:23 0:52:48 1:19:09 1:45:32 1:51:24 2:11:55 2:38:18 3:42:47
8:40 0:26:54 0:53:50 1:20:42 1:47:36 1:53:35 2:14:30 2:41:24 3:47:09
8:50 0:27:25 0:54:52 1:22:15 1:49:40 1:55:46 2:17:05 2:44:30 3:51:31
9:00 0:27:56 0:55:54 1:23:48 1:51:44 1:57:57 2:19:40 2:47:36 3:55:53