Coaching & eCoaching Programs & Options -
(Note: services may vary according to an individual’s needs.)

I. Advisory Coaching $65 / month: This plan works well for athletes who may already have a training routine, but need guidance and advice from a professional in regard to specific aspects of their training. The program can help individuals who sometimes lack motivation, or who are trying to avoid injury. It's also great for athletes who want to plan their own schedules or desire more flexibility in their programs.

Services include: - initial consultation to review and discuss current training schedule, athletic and medical histories, goals, etc. - overview and outline with training plan recommendations - e-mail access to your coach and/or optional *phone consultations - injury prevention counseling and expert advice on everything from what to eat to selecting the proper shoes to how and when to stretch - as well as other benefits, including: discounts at local running stores (for local athletes)

II. Advanced Coaching $90 / month:
This plan is for anyone ready to take their fitness or training to the next level; for athletes who want to realize their full potential. This program is also great for individuals who have suffered from chronic or repeat injuries, or who need more structured guidance to achieve their goals.
Services include:
- initial consultation
- analyze current schedule or training plan
- complete athletic profile and a detailed personalized training program and calendar / schedule
- goal setting & periodization
- injury assessment & prevention counseling
- e-mail access to your coach and / or optional *phone consultations
- other benefits, including: discounts at local running stores and on select products, e-newsletter when published

III. Performance Coaching $150 / month:
This plan is for serious competitive athletes; dedicated, committed individuals who need a professional coach to guide them.
In addition to the services included with the Advanced Coaching Program, athletes choosing Performance Coaching will receive:
- individually tailored training programs and comprehensive calendar / schedules
- goal setting & periodization, injury assessment & counseling
- specialized conditioning programs including: gait analysis and retraining, assisted stretching techniques, customized strength training, and / or private training sessions (depending on location of athlete)
- unlimited e-mail access to your coach and phone consultations
- additional benefits and services based on individual’s needs

Options:
Consultation / Counseling is available on an “as needed“ basis for $40 per session. Generally, a free follow-up is included.
If you have a training plan you’re working with, but would like some advice or guidance, consultation is available on an hourly basis at $40.00 per hour. There is an initial consultation requirement of one hour, payable at the time of service. There is also a minimum charge of 15 minutes per contact (e-mail or phone), with payment due within 5 days of session.

For local clients, an office visit / consultation is $25, and the follow-up is $15.
On-site one-on-one coaching sessions are also available starting at $40 per session.

Group sessions are available at discounted rates.

Additional time:
(Available only as an addition to monthly services)
Hourly rate is $40.
Daily rate will be discounted and may vary according to travel and services provided.
Rates for corporate fitness, walking and running programs vary according to size, and are negotiable.

Prepayment:
Prepayment discounts apply to seasonal plans. Information available upon request.
Prepay any of the above programs for one year and receive a custom singlet or tank.
Payment is due by the 3rd of each month.
For now, checks and money orders are accepted.
(Checks should be made payable to: “Mark Sullivan“.)

Soon, iRuniCoach.com will utilize an on-line payment system which is secure and easy-to-use, and will ensure the safety and privacy of your personal information.
Payments for a monthly program or seasonal plan are non-refundable.

*Phone consultation hours are generally pre-arranged by appointment. Times can be arranged to accommodate work schedules.
Generally, a reply (via phone, fax, or e-mail) will come within 24 hours. Most often, you’ll receive a response within a few hours.

Please contact mark@iRuniCoach.com for further details on any of these programs or options, or to discuss your needs.

Or, you can write:
Mark Sullivan
MSR Coaching & Consulting
Box 100
Freeburg, PA 17827