COACHING SERVICES

Group Intensity Workouts: Winter/Spring '24

Dec '23 - May '24  6:30-8pm (unless otherwise indicated)

1) MON: CENTRAL TO - Monarch Park Stadium...starts Dec 4th

2) TUES: MISS/OAKV - Mississauga Stadium...starts Dec 5th

3) WED: WEST TO - High Park (Grenadier Cafe)...starts Dec 6th

4) THU: CENTRAL TO (6AM!) - Monarch Park...starts Dec 7th

Click here to request more info and answers to questions.

 Please Note:

* Initial 1 Mile Testing for new Customized Training Plans is available at all sites in Dec - May, but please call/email to notify us of your attendance at least 24hrs in advance (alternatively, self-testing is an option)

Personal Coaching - Bronze Level

Enjoy weekly motivation and support in a coached, small group environment

• Weekly intensity work-outs prepared for you based on the customized training plan we design for you, and your week-by-week intensity workout results
• Work-out supervision, monitoring, recording by MDI's top-flight staff of coaches
• Real-time analysis/feedback on pacing, running form, and psychology at work-outs
• Weekly E-Bulletins w/expert training tips, team news and updates
• Weekly Group Long Slow Distance & Racepace Run opportunities (see sked for details)
• "Mix & Match" privileges - can't make your regular group w/o? No problem. Give us 24hrs+ notice and you can join in any other MDI coaching group that week
• E-newsletters (twice per year) on local & int'l running news, opinions and stories, runner profiles, training tips, useful and cool running websites
• Race week Training Assessment and Goal Time & Race Strategy Determination
• Invite to Marathon Dynamics' famous post-season parties!
• Post Race Review (phone/email) to review race day & determine "lessons learned" (optional - $15 extra)
• Please note: ongoing coaching contact by phone/email is not included at this level (occasional email or call is fine)…best time to ask coaching advice at this level is in person, before or after your workouts.
• Price: $25/week (or less, depending on coaching term)

Personal Coaching - Silver Level

Bronze Coaching PLUS all the benefits of E-Coaching (see below) included

• Price: $38/week (or less, depending on coaching term)…a savings of over $25/month!

Personal Coaching - Gold Level

Silver Coaching PLUS all the benefits of E-Coaching Plus (see below)

• Price: $50/week (or less, depending on coaching term)

E-Coaching

• Monthly review, analysis of training plan records, with coaching insight provided
• Training plan revisions/updates as required (send training log every 4 weeks completed)
• Access to helpful tips, info, research & reference material by email, as requested, re: diet, injuries, x-training, race day strategy & prep, post-race evaluation & recovery, etc.
• Feedback (& plan revisions, if/as required) provided within 5 days of receiving data
• Up to 2 training-related email exchanges/week (note: phone calls are not usually part of "regular" E-Coaching)
• "Supporting Cast" referral service (within Toronto area) - sports med, nutrition, massage, chiro, biomechanics, strength, etc.-the best specialists for runners.

Note: participation in group INTENSITY work-outs (Personal Coaching) is not included with this service

Price: $25/week (or less depending on coaching term. 2 month min)

E-Coaching Plus

• Bi-weekly review, analysis of training plan records, with coaching insight provided
• Training plan revisions/updates as required (send training log every 2 weeks completed)
• Access to helpful coaching tips and suggestions as per "regular" E-Coaching
• Feedback (& plan revisions, if/as required) is provided within 2-3 days of receiving data
• 1 scheduled weekly telephone coaching call (up to 15 min)
• Email "priority" correspondence (day by day, as required)
• Detailed pre-race strategy session b/f goal event-including goal time setting, split forecasting, contingency planning & post-race analysis

    Price: $38/week (or less, depending on coaching term. 2 month min)

Race Day Coaching

The MDI coaching staff has had great success assisting individual clients achieve their ultimate dream performances by actively coaching them in over the final few, ever-critical, always tough joining them on-course, mid-race and actively coaching them in over the always-tough, ever-critical, final few kms or miles, either by running, cycling or inline skating alongside.

Prior to the race, we objectively determine your most challenging yet realistic time goal, based you're your training records, then craft your best pacing strategy, based upon the course and expected conditions.  We provide real-time feedback on pacing and running form, and try various motivational techniques to help you find ways to stay strong right to the finish line. 

Price: $125 flat fee + $30/hr of "in race" coaching (min. 1hr, extra cost may apply if race >100km o/s GTA)

Private Coaching 

If you simply prefer a 1-to-1 (or 1 to "few") personal touch approach, then this is the option for you! Call or email us for details, and/or to create a package that will work for you.

Regular rates range from $20 pp/session for private groups (3+ sessions, 10+ group) to $80/session for individual, single sessions*.  If interested, please call or email us w/any questions, or for more detailed information on our services and rates, or to book a coaching session at a mutually convenient time.

* Private Groups set up for 10 or more sessions/wks are charged at Bronze rate of $22 pp/session

Please note: for our senior coaches (w/10+ years of coaching experience) premium rates apply - add 25%

Please call or e-mail for further details & instructions, and/or with any questions.

High Park Sunday Long Runs: 8:00am

Whether you're currently training with Marathon Dynamics, alumni from past seasons, or interested in Marathon Dynamics but are looking for a chance to meet/chat/run with our coaches and other runners before joining up...whatever the case may be--YOU'RE INVITED!

We meet at the GRENADIER RESTAURANT, in the centre of HIGH PARK (just west of Keele/Parkside, on south side of Bloor St. W), every weekend throughout the season - rain, shine, snowstorm or heatwave...no matter what!

- Mapped & Measured routes on scenic and challenging courses

- Ideal pre-run gathering place to change, stretch, chat, stay warm/cool, etc. (back room of Grenadier Restaurant, around to the left of the front counter)

- Great spot for post-run coffee and breakfast/snacks to refuel from and rehash the morning's run

- Tons of fun, sociability and shared motivation along the way

- Group leaders for pace groups of a wide range of ability, experience and goals

Please contact me (Kevin) if you'd like to join. 

Note: group departure is no more than 5 min after stated time, so ideally arrive early!