PERSONALIZED PLAN
for CATHERINE TANG

Catherine,

Below is outline of our approach to get you to Chicago, healthy, happy, fast and injury free. As with all of our plans, they are customizable and rely on our relationship with our runners. Feedback and communication is key and we hope to work with you for this 16-17 week training block.

How This Fits Together

If we were to simplify the ideal setup:

  • Start with the Gait Analysis

  • Follow a Personal Coaching Plan from Jack for your weekly structure, customization and injury prevention

  • Layer in some small group training sessions at HDN Track to tune up your core strength work & plyo

Running Gait Analysis + 16 Week Performance Coaching

This is the best place to start.

It’s a 90–120 minute session where we:

  • Break down your movement patterns and running mechanics

  • Capture footstrike + stride data

  • Identify any asymmetries or risk factors (especially important given knee/back history)

  • Make shoe recommendations specific to each of you

  • Establish heart rate zones and effort guidelines

This sets the foundation so you’re not guessing as you start running.

Then using the information from the Gait Assessment, Jack will write a week to week plan for your and coaching you through it, making adjustments along the way with your feedback and data in mind.

Fully customized training plan built in Final Surge
• Warm-up, cooldown, drills integrated into weekly structure
• Daily monitoring of workouts
• Weekly adjustments based on performance + recovery
• Direct messaging access (24–48 hr response)
• Monthly 60-min group Zoom session
• Monthly 30-min 1-on-1 Zoom check-in
• Access to private coaching community

RUNNING GAIT ANALYSIS + 16 WEEK PERFORMANCE COACHING
CA$950.00

Running is a skill and a craft you can spend your whole life refining. And that’s fun.

There’s no such thing as perfect form, nor does “fixing” your gait really make you a better runner. But there are imbalances and movement patterns that can be optimized to reduce risk of injury and enhance performance.

The HDN Running Form Assessment, involves a movement diagnostic and use of the latest accelerometer tech that provided objective data that will help us craft your running optimization strategy.

This assessment includes a comprehensive report covering:

  • Running mechanics and stride efficiency
    An analysis of your gait in relation to your specific race distance, performance goals, and timeline, with a focus on optimizing efficiency and reducing unnecessary energy expenditure.

  • Footwear assessment and recommendations
    A detailed review of your current footwear, along with tailored recommendations aligned to your race goals, biomechanics, and preferences. We can adjust suggestions based on preferred brands and budget, as most leading brands offer strong options across multiple performance categories.

  • Asymmetry and injury risk analysis
    Identification of any mechanical imbalances or asymmetries, along with targeted strength and mobility exercises to help improve movement quality, durability, and overall running economy.

  • Race readiness (optional, included at no additional cost)
    Based on your current mechanics, heart rate profile, and performance goals, we can provide guidance on race readiness, assess feasibility of your targets, and offer recommendations to either improve your likelihood of success or adjust your approach to stay healthy and progressing over time.

  • Heart Rate Zone & Threshold Estimator 
    Use this guide to ensure you are running the right paces in your running workouts and easy runs

  • Race fueling recommendations (high-level - general) 
    Make sure you arrive to the start line with the right fuel and the finish line strong

  • The HDN Personalized Plan Includes:

    ncludes:

    • Fully customized training plan built in Final Surge
    • Warm-up, cooldown, drills integrated into weekly structure
    • Daily monitoring of workouts
    • Weekly adjustments based on performance + recovery
    • Direct messaging access (24–48 hr response)
    • Monthly 60-min group Zoom session
    • Monthly 30-min 1-on-1 Zoom check-in
    • Access to private coaching community

STRENGTH & PLYO (OPTIONAL)

You mentioned in our call that you do Pilates and other strength related training like Peloton classes at home . This is great and We will take that into account in your your plan so you are doing things you enjoy and help with your running. This will also ensure you are not spending more money than you have to.

We typically do recommend doing a small handful of CORE Strength and PLYO sessions at HDN in first 4 weeks of your plan so we can coach you on good form for your other strength training activities. We think a 5-pack of classes should be enough.

Class Pack Pricing

  • 5-pack: $150 ($30 each)

  • 10-pack: $250 ($25 each)

  • 25-pack: $500 ($20 each)

5 CLASS PACK
CA$150.00
Limit 500 per order

$30 each