PERSONALIZED PLAN FOR SUMMER OF RUN
for Kyla & Michelle
Kyla & Michelle,
Jack and I really enjoyed connecting with you both. We’re genuinely excited about your goal of running the Zoo 5K in September — it’s the perfect timeline, and you’re coming in with a great foundation from your current strength and fitness work.
Based on everything we discussed (and your intake forms ), here’s the approach we’d recommend to get you there confidently, safely, and actually enjoying the process.
How This Fits Together
If we were to simplify the ideal setup for you both:
Start with the Gait Analysis
Follow the Run Plan for your weekly structure, accountability and injury prevention
Layer in 1x/week plyo or semi-private work to build durability and confidence
This keeps you well within your stated budget range while giving you everything you need to get to the start line healthy and ready.
1. Gait Analysis / Form Assessment
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.
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 and you can definitely reduce risk of injury and optimize your unique running form.
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.
The session also includes one of the following services you can choose from:
Recommendations for local races to develop your running fitness based on your goals and current fitness
Heart Rate Zone estimator
Race Fueling recommendations (high level - general)
2. Customized Run Plan (by Jack Shea)
We’ll build you a structured, progressive plan leading into the Zoo Run.
Starts with walk/run intervals
Gradually builds volume in a safe, sustainable way
Designed around your schedules and current fitness
Focused on consistency + injury prevention (not speed)
This gives you clarity on exactly what to do each week without overthinking it.
$75 CAD - one-time payment
($55 USD)
Best For: Self-directed runners who want structure and a level of expertise and customization that is not possible with an Ai plan or general plan.
The HDN Personalized Plan Includes:
• Personal online session with Jack Shea that will help him get to know you as a runner and build a plan around your needs.
• 5K, 10K, Half Marathon, Marathon and Ultra formats. Plans typically range from 8 weeks to 16 depending on the distance and needs of the runner.
• Built-in progression (base → threshold → race prep)
• Delivered via Final Surge and syncs with your Garmin or Corus Watch
• Warm-up, cool down, activation drills
3. Form & PLYO Training Options
This is the piece that will make running feel better and help prevent injury long-term.
Option A: Class Packs
5-pack: $150 ($30 each)
10-pack: $250 ($25 each)
25-pack: $500 ($20 each)
Small, coached sessions focused on:
Elasticity (“spring” vs “sponge”)
Coordination + efficiency
Injury resilience
Option B: Semi-Private Sessions
$150 per session (1 hour, shared)
6-pack: $125/session
More personalized, hands-on coaching if you want tighter feedback and faster progress.
A personal session led by a coach, programmed for the needs of a small group of 2-6 runners.
Price is for the session total and can participants can split costs on their end as they see fit.
A personal session led by a coach, programmed for the needs of a small group of 2-6 runners.
Price is for the session total and can participants can split costs on their end as they see fit.
Save $150 and purchase 6 sessions up front (avg $125/session)