specialized endurance programs 

for runners, cyclists, triathletes, long course obstacle racers, stand up paddleboarders, prone paddlers and big mountain climbers.

 


Choose your coaching style:


Custom Online Coaching Plans


Training Plans

 
 

Personal coaching is a must for anyone with sport specific goals who are looking to take their training to the next level, who are seeking guidance on β€œhow to get there” or for those who are looking to maximize their training time and efficiency. Jen Segger, international elite endurance athlete and long time coach, is at the helm of all coached programs. For over 10 years, Jen has been working with athletes of all levels both in Squamish and around the world. She embraces people of all backgrounds, fitness levels and time constraints. Jen’s athletes range from elite ultra marathoners to the first time triathlete. She has the knowledge and experience to take anyone who is committed to training from zero to a 6 day staged running race, completion at a local mountain bike race or setting a new personal best at a marathon. Jen challenges each person to dream big and wipe away any limits they may have placed on themselves.

 

 

The first step is getting to know you, your goals, your strengths and weaknesses. This will shape the framework for your training program weather it be online or working with me directly.

Jen will customize a detailed program based on your goals and current fitness levels. Workouts are logged and analysis-informed training sessions are updated with your progress. Each athlete will receive their own Training Peaks account, the online platform which Jen uses to assign daily workouts monitor progress.

Enjoy unlimited emails and constant communication with Jen. Ideal for athletes living anywhere who are seeking professional coaching, guidance and accountability with their goals. Lets commit and succeed together!

 
 

online coaching plans

Maximize your training time and efficiency. Completely tailored to your sport-specify success.

 
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Premier

Ideal for the independent athlete wanting a customized plan to fit their lifestyle with some coach contact. 


What's included

  1. Training Peaks account
  2. Goal planning
  3. Unlimited email communication initiated by athlete
  4. Training schedules posted in 4 week block cycles
  5. HR/Power files reviewed monthly

Benefits

  • No start up fees
  • 20% off lactate zone testing in Squamish, BC
  • 50%  off body composition analysis in Squamish, BC

investment

$225/month
*4 month minimum commitment


Ready for challenge?

*Payment will be requested upon completion.
Questions? Let's chat.

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Performance

Ideal for athletes wanting an interactive relationship with lots of communication and analysis. 


What's Included

  1. Training Peaks account
  2. Goal planning
  3. Unlimited email communication
  4. Training schedules posted weekly
  5. Constant and ongoing program revision
  6. Prompt email response
  7. Ongoing Strength Training Program (updated as needed)
  8. Sport Nutrition Analysis (Daily Training, Recovering, Pre/Post Race)

Benefits

  • No start up fees
  • 50% off at RIM indoor cycling studio in Squamish, BC
  • 30% off lactate zone testing in Squamish, BC
  • Body composition analysis in Squamish, BC at no cost

investment

$300/month
*6 month minimum commitment


Ready for challenge?

*Payment will be requested upon completion.
Questions? Let's chat.

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Platinum

Ideal for the athlete wanting constant contact, guidance and support every single step of the day. 


What's Included

  1. Premium Training Peaks account
  2. Goal planning
  3. Unlimited email communication
  4. Unlimited text communication
  5. Weekly phone/Skype call (as needed)
  6. Training schedules posted weekly
  7. HR/Power files reviewed weekly
  8. Ongoing Strength Training Program (updated as needed)
  9. Sport Nutrition Analysis (Daily Training, Recovering, Pre/Post Race)

Benefits

  • No start up fees
  • 50% monthly pass at RIM indoor cycling studio in Squamish, BC at no cost
  • Lactate heart rate zone testing in Squamish, BC at no cost (every 6-8 weeks)
  • Monthly body composition analysis in Squamish, BC at no cost

Investment

$450/month
*6 month minimum commitment


Ready for challenge?

*Payment will be requested upon completion.
Questions? Let's chat.


Training Plans


For the beginner


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12 Weeks - Road 5km

*Coming Soon*

This training plan is recommended for those who want to be able to complete a successful 5K road race in 12 weeks.

$155

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12 Weeks - Road 10km

*Coming Soon*

This training plan is recommended for runners who want to complete a successful 10K road race in 12 weeks.

$155

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12 Weeks - Trail 10km

Recommended for runners who want to complete a successful 10K trail race in 12 weeks and whose current fitness level allows them to run on average 3 times per week, 25 to 30 minutes per run.

$155

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16 Weeks - Trail 25km

Recommended for runners who want to complete a successful 25K trail race in 16 weeks and whose current fitness level allows them to run on average 3-4 times per week, 45-60 minutes per run.

$180

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16 Weeks - Road Half Marathon

Recommended for runners who want to complete a successful half marathon in 16 weeks and whose current fitness level allows them to run on average 3-4 times per week, 45-60 minutes per run.

$180

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20 Weeks - Trail Marathon

Recommended for runners who want to complete a successful marathon in 20 weeks and whose current fitness level allows them to run on average 3-4 times per week, 60 minutes per run.

$195

20 Weeks - Road Marathon

Recommended for runners who want to complete a successful marathon in 20 weeks and whose current fitness level allows them to run on average 3-4 times per week, 60 minutes per run.

$195

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24 Weeks - Trail 50km

Recommended for runners who want to complete a successful 50km Ultra in 24 weeks and whose current fitness level allows them to run on average 3-4 times per week, 60 minutes per run.

$225 


For the intermediate


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24 Weeks - Trail 50miler

recommended for runners who want to complete a successful first 50miler in 24 weeks and whose current fitness level allows them to run on average 4 times per week, 60 to 120 minutes per run.

$225

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24 weeks- Multi Day Stage Race

*Details Coming Soon*


 

Group Hangouts

 
 
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$20 monthly

Join the Run Like a Girl movement and be apart of the online training group. Training tips, monthly challenges, weekly workouts, Live Q&A with coach Jen all in a fun, motivating and supportive environment.