Mid & Distance Runners Off Season Training: Plan Now

Off Season Run Training Program Lead by Coach Jackie Pirtle-Hall

Are you planning on having your strongest track and fall cross country seasons or spring/fall marathon or race series? 2026 is your year!

Not sure how to train efficiently and optimally to reach that next level?

You need an experienced, educated coach during the off season.

You need to progress correctly and patiently while still challenging the correct system and the correct times. For Instance, I ran about 10 miles a week as a middle school kid, 15 as a freshman, 20-25 as a sophomore, 30 as a junior, and 35-40 as a senior. Only in college did I barely get into the 40s. Now, it's hard to keep my mileage down to 65 as a masters runner. Sometimes the challenge and the hard is in the patience of following a progressive plan. If you are in this sort for the immediate gratification, you're probably in the wrong sport. If you want to watch yourself grow every metabolic system, get stronger, and elevate your life, then you're in the right place. And, in time, the personal bests will come- trust me.

You need a coach during the off season.

Having an experienced runner and coach guide you through a well designed, individual program is non-negotiable if you want to improve and are ready to do the work. All the elites and serious runners rely on a program and more importantly a coach to guide them. All you have to do is do the work - whether it's recovery or hard sessions. 

Everyone knows that a perfect build up for a race is almost a miracle! 

In fact, the irony is, we as runners will hit roadblocks- whether they are physical, mental, or just time management- we all need a coach for these moments. 

Story time- Skip if want the program details NOW:

My daughter Samantha, a sophomore in high school, used this program last summer and winter and has dropped her 5k time from 30 minutes to a 21 (and she is only getting faster) and from an 8 minute mile to a sub 6. She loves the sport of running and learning how to train by having weekly check-ins with me, her coach. She learns the purpose of the runs, when she should change a run in the moment or within a week without forcing it just because the plan says to- she also knows the importance of progressive overload when her body and spirit are ready! Although she is doing the work with discipline, strength, and commitment- it has helped her to have our weekly meetings to keep her on track with what SHE WANTS- with HER GOALS. She plans on running in college now too just after one year of training with me. 

To continue with the program details.

• 45 min-1 hour set up and interview meeting with the athlete (in person or virtual).

• Weekly 15-20 min check ins (in person or virtual) once a week- to review the previous week and set up for the coming week. 

What is the objective of the 15-20 min weekly sessions?

• This is where the magic happens!

• The athlete and coach will review last week's training, talk about any challenges and problem solve for a better outcome if desired, and set up for the next week's training. 

• Mental training is always a component. Building belief and confidence in one's training is imperative to success and this must be addressed each session. 

• Any questions about our sport that come up. As athletes we are always learning and growing. 

Cost

• Initial Coaching Session in-person $89

I will assess the athletes current fitness, movement,  and goals.  Then, I will develop a program that fits just the athlete's needs working towards his or her goals- this occurs after the session is complete.

• 12 week training program and coaching platform $199

• 8 weekly follow up check-ins $375

*Ask about scholarship opportunities if you are in need.

Reach out 314-412-5517.

Parents, Athletes: Are you tired of managing your own training? Let me do it. While the athlete must do the work, it's just so nice to take the management and guesswork out of what to do each day. Trust me, I have more experience with all the races than any coach I know, and I still have and NEED a coach.