Sign-Up -- Steps
Winter Program, 2010
Indoor Program
Dates -- 15 weeks, from December 23 through March 31.
Wednesday evenings indoors -- December 23 | January 20, 27 | February 3, 10, 24 | March 3, 10, 17
Indoor workouts start at 7:00pm
Email workout -- weeks of December 30, January 6, 13, February 17, March 24, 31
Place -- Andover High School, 80 Shawsheen Road, Andover
93 North to Exit 43 - Take right off the ramp and go onto Rt. 133, go to the 2nd set of lights and take a right onto Shawsheen Road. Go about 3/4 of a mile, Andover High is on your right.
495 North to Exit 41 - Take a right off the ramp to your first set of lights (Rt. 133). Take a right, go about 3/4 miles and take a left on Lincoln Street. Follow Lincoln Street to the end, Andover High School is in front of you.
Indoor Program Description -- There are two program options. (1) Interval Program, which is a set of intervals on the track that varies from week to week as the program builds. (2) Core Strength, Circuit, and Flexibility Program, which includes agility, strength, and flexibility drills that incorporate circuit training involving isometric and weight resistance sequences with resistance tubing, medicine balls, and free weights.
Outdoor option -- All indoor particpants may participate in the outdoor workouts on Tuesday evenings during both "indoor" and "email" weeks.
Outdoor Program
Dates -- 15 weeks, from January 5 through April 13, with on-site workouts on Tuesday evenings, starting at 6:15pm (warm-up at 6)
Place -- Riverfront Industrial Park, right after the Lawrence Elks, Lawrencian Drive, Lawrence, MA.
From I-93, take exit 45, River Road/S. Lawrence
Northbound: left at end of off-ramp
Southbound: right at end of off-ramp
Continue down River Road/Andover Street past Vocational School and the Lawrence
Elks. Take first left after the Elks into Riverfront Industrial Park, approximately
1 mile from I-93.
Step 1:
Provide your background and short- and/or long-term goals
Once you have decided that coaching will help you reach your goals, outline your specific goals. Click the Sign-up Form to view and complete it. Provide information about your experience with walking and/or running and what you would like to achieve over the short term and/or long term. For example, you may want to specify how many days you currently train, any injuries you have and what distance may be a focus (whether you'd like to finish a 5k in a certain time, or complete a marathon).
Step 2:
Select coaching service level that will best help you attain your goals
On the Sign-up Form, there are two separate coaching level services from which you may choose. These services are described below and include applicable fees.
Program 1
Program 1 is the baseline coaching service and offers on-site coaching during any of the scheduled seasons (Winter, Spring, or Fall). This level also offers off-site coaching during any of our scheduled sessions/seasons. A fully structured weekly written running schedule is sent to each individual via email and may be modified during the season through ongoing email communication.
On-site sessions are held at locations announced on this website or by Coach Braz.
The fee for this level is $100 for the season.
Program 2
Program 2 is more of a "24-7" coaching level. Similar to Program 1, this coaching level includes on-site. In addition, a week-by-week schedule is sent via email and may change based on shifting goals and needs. Program 2 coaching is also available during the "off-season" (that is, any weeks/months between the seasonal sessions).
The fee for this level is $65 per month.
Step 3:
Complete and submit your profile form and payment
Payment may be made via PalPal or by check to Going the Distance.
Once you have completed the Sign-up Form, send it electronically or print and mail it to the following address:
Going the Distance
81 Main Street
Peabody, MA 01960
After you have completed the three steps described above, Coach Braz will begin your Coach Evaluation and Program Design.
Coach Evaluation and Program Design
Once Coach Braz receives your profile form, he will assess your needs and determine how to help you achieve your goals. In order to complete the best assessment he may discuss with you the information you provided in your form before designing a program.
Coach Braz develops a customized running program in order to help you specifically achieve your goals. He does not take a cookie-cutter approach, but instead believes that each individual athlete is different and therefore requires a personalized program. A coaching program must evolve based on the individual's progress.
