Coach Resource LOADED 2nd Consult Practical (RUN TECH & STRENGTH)

Week 1 Check in:

Step 1 - Email or WhatsApp

ADMIN-CUSTOMER ACTION	COACH ACTION	ADMIN/Coach ACTION
Client check in	How is the training going	Make sure its all working as it should
Check run stats	Is the data flowing through	Comment on data flow
Early indicators	Any early data indicators	low, mid to high heart rate?
Heart rate & pace data	Pace and heart rate data	Is it what you originally thought

Week 2 Practical Session Catch up:

STEP 1: Recap on training

ADMIN-CUSTOMER ACTION	COACH ACTION	ADMIN ACTION
Initial sit down prior to practical	Talk through training, heart rate and pace	Notes in TP, initial findings
Next steps to program	Next test runs	Fill in another two weeks runs
Zone 1 Recovery Run Test	Sub 130/140/150bpm?	Does it match up with initial findings
Zone 2 Aerobic Run Test	140-150bpm/150-160bpm?	Match up with initial findings
Lactate threshold calculations	Able to now start auto populating Lactate threshold	Set Zones in TP - Opt to bring through to program yet?

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STEP 2: Practical Run Tech Session

ADMIN-CUSTOMER ACTION	COACH VISUAL	COACH ACTION/CUES
Park or of car park run
Google meet video running
Run Tech lower body	feet placement/across centre line or straight

Run tech mid	hips holding up/core control

Run tech upper	vertical stabilising
	arm swing/shoulder placement

PUSH/PULL Theory

POGO Theory

VERTICAL Stabilise Theory

BODY Position Theory

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STEP 3: Strength Session & Program Pairing

STEP 4: Next round of run pace and heart rate testing

ADMIN-CUSTOMER ACTION	COACH ACTION	ADMIN ACTION
Continued testing Zone 2	Now give soft heart rate guidance	Start to guide on heart rate in TP
Zone 3 Test Run	Start to guide into zone 3 if ready	Secondary long run in TP 8/10/12km Run
Zone 4 Test Run	Test run a paced session if ready	Paced session 5km - progress to pace
Lactate testing/ceiling of running (Watch)	Start to look for 100-105% ceiling in running	Look for reading on Watch under performance HR Lacate & Pace
Lactate testing/ Practical measure	Measure ceiling through previous races half and 5km	Look to see where heart rate got to in a race - top of a half or 5km

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Garmin 970

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Garmin 970

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