RUN PLANS
5K, 10K, HALF, MARATHON, ULTRA
THE DEMOCRACY OF SPEED
We believe that runners of every level deserve to have the best coaching available. We’ve distilled generations of running expertise from the highest levels of professional and NCAA running and are now making it available to EVERY RUNNER. Whether you’re trying to break 2:20 in a marathon or doing your first 5k, we’ve got you.
Meet Jack Shea
HDN Track HEAD OF PERFORMANCE
Hate him in training, love him on race day.
4x NCAA Cross Country Team Champion at the iconic program at Northern Arizona University with a 5000m PB of 13:44.
Excelling at the highest level of collegiate running, Jack is the driving force behind HDN’s coaching philosophy. Currently based in the running hotbed of Flagstaff, AZ, he leads tiered athlete development systems and structured training templates to maximize the potential of our athletes, from seasoned elites to passionate newcomers.
“Competing at NAU during a run of national titles under Mike Smith and Jarred Cornfield, you realize the work isn’t anything flashy,” he says. “It’s consistency, intent, and people showing up for each other every day. That’s what I’m carrying forward. Simple, high-level training — done the right way, with the right people.”
Most runners never find out how good they actually are
HDN exists to change that. Whether you want a plan to follow on your own or a coach in your corner for every step, we have 2 simple ways to support your running.
2 WAYS TO FIND YOUR HDN TALENTS
$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
$250 CAD per month
($185 USD)
Best For: Runners who want personalized coaching and consistent accountability.
Includes:
• 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
***2 month minimum commitment / first payment is for 2-months then auto-monthly billing on your credit card until you hold or suspend. No long term contracts.
Coach Jack Shea currently has 12 openings for new runners and keeps his athlete roster small to optimize his attention for every runner.
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There is no such thing as too slow or even too fast.
Jack’s plans and coaching is for runners of all speeds & needs. He’s trained high school kids, grand parents and runner’s hitting Olympic standards.Jack has not met a runner he can’t coach or make better.
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Although we love a goal and a race, you can simply run and have a plan that keeps you having fun and staying injury free. Sometimes the goal is just to get better and be the best version of your running self.
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That depends on your current running PRs and when you want to hit your next PR. Book a free consult (see below) with us and we’ll let you know what’s the best move.
We’ll never try to upsell you on anything you don’t need, but tell you what’s realistic and what’s worth investing in.
FAQ
Can’t decide which Plan is best for you?
Training is hard. That's the point.
If you're not sure where to start, that's fine — most people aren't. Book a free online consult with our Performance Coaches and we’ll help advise you on the best approach to your goals.