What’s Included:

What You’ll Learn:

• Speed, power and endurance

• How to maintain energy and mental focus, and how to avoid getting tired over long distances

• Nutrition and fueling for more elite performance

• Smarter (not harder) daily training methodology with prehab exercises, stretch and prescribed rest days

• How to find balance and fit training into life, as well as how to incorporate your favourite cross training activities

• How to avoid injury and take proper care of your body

• Race day preparation

"Jen has helped turn my impossible into a realistic goal that I know I will confidently perform at a level I had no idea was in me. She has helped bring out my truest athletic potential."

- Jenn T, 2x Boston Marathon Qualifier and Finisher

"This training program was exceptionally better than other training plans. Key reason, [it] was more consistent, realistic, easier to schedule for my lifestyle and time commitment."

- Alycia T, Course Participant

"It was awesome to see the whole program so I could plan my life. It was reasonable and realistic. And the access to other runners going through the same thing was a big boost."

-Bobbi B, Course Participant

my story: Jen Segger

Global Endurance Coach
Owner and ACMG Guide of RUNBC Adventures
17-Year Elite Endurance Athlete Career
Mom

I have been coaching athletes of all levels around the globe for over a decade. Through a personalized approach, my athletes compete, participate and achieve top results in ultra running, mountaineering, Ironmans, triathlons, mountain bike races, road cycling, standup paddle boarding and adventure races.

Career Highlights:

Elite ultra runner since 2003

Notable wins and top placements at races on the global circuit including Atacama Xtreme 100miler Chile, Zion 100km, Whistler 50miler, La Mision 80km Patagonia, Hong Kong 100km, Badwater 135 and Sinister 7 100miler Canada.

Current record holder of various FKT coastal routes and bike/run combinations around the globe.

As Featured In:

Practical Tools for Success

• Preparation & Getting Organized

• Intention & Commitment

• The 4 Pillars of Smart & Progressive Training

• Goal Setting 101

• Strategy

• Planning

• Scheduling

• Keep Active with Other Activities

Resources for Getting Started

• Goal-Setting - Tips and Worksheet

• How to Use a Heart Rate Monitor

• Exertion Scales

• Training Zones & Effort Charts

• Joe Friel Lactate Threshold Heart Rate Method

Lifestyle and Self Care

• To Train or Not to Train When Sick

• Stress Management & Sleep

• The Importance of Rest Weeks

• A Focus on Pre-Hab Mobility

• Body Care - Massage, Physio and Chiropractic

• Body Care for Race Day

Nutrition

• Eating Intuitively

• Fuelling for Endurance

• Gastrointestinal Distress

• Race Day Food Plan

• Recovery

• Hydration

• Calculating Your Needs

• Keeping a Food Log

Strength Training, Prehab Mobility, and Stretch & Release Plan - Month by Month

• 5-Month Training Calendar

• Strength, Pre-Hab Mobility, Stretch and Release (a separate module for each month of training)

Training and Technique

• Strength Training Overview

• Keeping Active With Other Activities

• Crossing Training Tips

• Training Hours and Scheduling Races

• Training Races

• Hill Running Technique

• On Running With Friends

Tapering and Race Prep

• The Art of the Taper

• Race Week

• Pre-Race and Race Day

25K & 50K Training Programs

Interested in learning more?

Click the button below to get a preview of some of the content covered in this course, including:

• Exclusive access to the course content

• Video tutorial - running posture

• Eating Intuitively

• How to prep for a race