Coach/Athlete Contract

WHAT I WILL DO FOR YOU:

1) Customized Training Plans. As your coach, I will write you a customized training plan based on your goals, current fitness level, and needs. Training plans will be written bi-weekly, based on the previous two week’s performance and future goals.

2) Regular Check Ins. I will check in with you regularly to see how training is going. Of course, you are ALWAYS welcome to reach out as needed with questions/concerns/etc. But I will not hound you daily…unless you need that! I will send you a Training Feedback Form every other week to assess not only your physical performance, but your mental state as well, as it pertains to training. I also offer a monthly athlete-initiated phone call to check-in, ask questions, etc.

3) Provide nutrition suggestions, if requested. It is important to note that I am not a registered dietician, and providing specific meal plans would be unethical and beyond my scope of practice. However, I can help you outline a proper diet to make sure you are fueling adequately to support your training and racing demands.

4) Be one of your biggest cheerleaders as you work hard to achieve your goal!

ATHLETE EXPECTATIONS:

1) I expect you to give every effort towards completing assigned workouts *as programmed*. This includes not over-training or skipping rest days! I ask you to aim for specific RPE’s, paces, or heart rate zones for a reason, as well as carefully plan hard/ easy days with purpose. Runners often have the mindset that “more is better” or “faster is better” but this is not always the case. I promise there is a method to this madness!

THAT SAID..

I understand that life happens. I completely understand that things come up, all of the time, that may interfere with training. I fully understand that running is secondary to family and other obligations. Missing one or two workouts here or there will not be detrimental to your workouts. So please never hesitate to communicate when these things happen. I am here to help!

2) I would like open communication regarding missed workouts. Again, let me emphasize, I am not the kind of coach that will yell at you if you miss one or two workouts. I won’t yell at you if you don’t hit your paces or distance for a given workout. My goal is to help you successfully reach your goal in a realistic manner. Open communication will help me adapt, adjust, and rewrite plans, if necessary!

3) I expect open communication regarding aches/pains/potential injuries. Runners are stubborn! We often think we can push through that nagging ache and it will go away. In reality, we may be ignoring a potential, detrimental injury. Letting me know ASAP when you are having issues will let us address any issues and potentially fix them, or decide it’s time for medical intervention, before things get worse. I hope that with proper training you can and will avoid any training injuries!

4) I expect you to check in / log your workouts daily. I will deliver your training plan in 2-week blocks. However, it is difficult for me to program forward if I am not able to see the data from the workouts you’ve completed. So please be sure to update daily.

5) I expect you to occasionally step out of your comfort zone. Achieving new goals means pushing beyond previous capabilities. This isn’t always fun or comfortable. But if you stay at the same comfortable pace or distance forever, you will never find out what you are truly capable of!

RESPONSE TIMES:

I will make every effort to be available to you whenever possible. However, I have a busy life and other obligations, just like you do. Please understand that responses may not be immediate. I will do everything in my power to get back to you within a 24 hour window.

PAYMENT:

Financial Cost of coaching is $199/month for the Select plan, and $250/month for the Pro plan. All invoices will be delivered via email. Coaching packages are billed via monthly subscription through samanthalanglois.com. You are under no obligation to remain a client if you feel that we are not working well together, you are not at the right point in your life to train with a coach, or any reason, really. If you would like to stop using my services, I ask that you notify me before your next payment is due. Refunds for that particular month will be issued on a pro-rated scale for extreme cases only, such as an injury or illness.

I have read the foregoing information and understand it. Any questions which may have occurred to me have been answered to my satisfaction.

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