CARDIO/SPEED DEV. + TECHNIQUE
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+ PAK is REPEATABLE: for on-going training. (Roster space is limited, due to high demand.)

SESSIONS:
+ IN-PERSON: 1-on-1 w/ private coach.
+ TIME: 6 hours. (total)
+ SESSIONS: 4x90 mins.
+ EXPIRATION: 90 days after purchase.
+ PREREQUISITE: Form/Gait Pak. 
+ PAYMENT: Venmo, PayPal, or Zelle only.
+ FEE: $540.

OVERVIEW:
This multi-session pak is where we begin to APPLY the benefits of your improving technique/bio-mechanics from the "2. RUNNING FORM / GAIT: (Dynamic Drills + Training Skills) Pak.  Working together, we'll take your performance to the NEXT LEVEL w/ strategic workouts that COMPLEMENT and ENHANCE your self-created, online, or school/club, workouts!

We'll re-direct our emphasis from learning-- to DEVELOPMENT of your cardio fitness/endurance, speed, and event-specific technique by running or sprinting/jumping. 
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SESSIONS: Overview
Each session includes (4) highly customized parts-- with an emphasis on running: 

1. WARM-UP: easy jog, then stretching: dynamic+static. 

2. DRILLS: form (upper body), gait/foot strike (lower body), neuromuscular (turnover), strength; strides/accelerations: emphasis on workout prep. 

3. WORKOUT: Cardio/Endurance, Speed or Technique. Here’s where we apply your optimized form/gait or technique skills—along with coaching cues.

(May include: aerobic runs for cardio endurance, tempo runs for stamina, long threshold repeats to improve LT/AT; short anaerobic repeats to increase VO2max/speed; dynamic drills for neuromuscular dev to optimize force production/application, more efficient running technique, and better injury prevention.)

4. WARM-DOWN: strides, then easy jog.

5. WRAP-UP: Q&A, workout recap, & recommendations.
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SUPPORT MATERIALS: 
We'll use instructional hand-outs and digital video for a faster rate of personalized improvement. We'll focus on how best to achieve your goals and minimize injury-risk while maximizing your cardiovascular & speed training benefits from these highly customized workouts-- WITHOUT the usual... "JUST RUN HARDER or FARTHER!"

INCLUDES: 
Access to outdoor track, select specialized equipment, and individualized training tools. (As needed: digital video equipment, laser timing system (2-gates), biomechanics/form/gait and heart-rate zone software/hardware, resistance bands, speed sack/harness, form/speed: cones, plyometric boxes, hurdles, wickets; etc.)

DIGITAL TOOLBOX:  BONUS!
You'll receive FULL ACCESS to the FGS Coaching website for additional training tools, tips/insights, drills and videos for FREE.  (Click on "Join Now!" for access to these useful digital tools.)