Fly Free Run and Wellness
Fitness Trainer and Run Coach

Services & Rates

Coaching is offered virtually across the United States.

In-person is offered in the Minnesota Twin Cities Metro areas, St. Cloud area, and Two Harbors/North Shore areas.

Virtual Coaching- $70/month: COACHING WAITLIST - Please contact me.

  • 45 minute intake- in person or virtual (in person restrictions apply)
  • bi-weekly training plans on app
  • Weekly email follow-up
  • Unlimited email and app communication
  • Race planning

Personalized Fly Free Training Plan- Running, Walking, Hiking & Fitness (Built for Real Life + Chronic Conditions)

A Training Plan Built Around YOU!

1 Month Personalized Plan (4 Weeks) $15

Best for: getting started, rebuilding fitness, consistency, chronic conditions, “I need structure”

A custom 4-week plan built around your schedule, goals, and fitness level- perfect for creating a simple routine with steady progress.

Coaching and ongoing adjustments not included

 

3 Month Personalized Plan (12 Weeks) $35

A personalized 12-week plan designed to build strength, endurance, and consistency over time. Great for runners, walkers, or anyone ready for structured training that actually fits their life.

Coaching and ongoing adjustments not included

 

5 Month Progressive Plan (20 Weeks) $50

Best for: half marathon / marathon base, hiking endurance, long-term transformation
Long-range plan written in phases

A long-term 20-week plan built in phases to help you safely build endurance and confidence over time. Ideal for bigger goals and long-range progress.

Coaching and ongoing adjustments not included

 

For personalized training plans:

Locals will receive free invites to group run, walks, hikes. Non-locals get access to a monthly virtual run/walk/hike challenge days.
 

Individual Sessions

45 minutes: $50

(Longer sessions available-  contact me for more info!)

  • Guided workouts or interval sessions

  • Strength and mobility training for runners

  • Race planning and pacing strategy support

  • Motivation and mindset coaching

General Meal Ideas With Grocery List $25/month

  • This is time-saving wellness support, not medical advice.

  • Healthy meal ideas to simplify your week.

  • Grocery lists with healthy food suggestions.

  • Suggested grocery staples for fueling your workouts.

Meal suggestions are for general wellness purposes only and not intended to diagnose, treat, or prescribe for any medical or dietary condition. Please consult a licensed healthcare provider for personalized nutrition advice.

Training plans through the Final Surge App.

All plans are for fitness training and/or run coaching.

Plans are offered on a month to month basis.