Group Orienteering Sessions
Fall through Spring, Shalini will be coaching map and compass basics, reading the map, navigation techniques, understanding topography and identifying features. Orienteering group sessions have a cap of 5-6 individuals per session. If you would like a one-on-one session please contact Shalini directly.
Current Orienteering Sessions - $35/Person/Session
- March 9, 2019
Group Training Options
First 50K
**This program culminates with Rockin' Rockwoods 53K on September 28, 2019 or any other Fall 50K** (Race registration sold separately)
Description: Recreational to a consistent runner
Mileage: Average 25-30 miles/week
Race History: Occasional 5K, 10K and or Half-Marathon
Minimum training time per week available: 6 -8 hours/week
Training period: 15 Weeks
Program Fee: $150
Program Features:
The program begins with a formal meeting on Monday, June 10, 2019, @ 6:00pm at Alpine Shop in Kirkwood, Mo. After that, program members are invited to the following group runs:
In addition to the group run all program participants will receive:
Need additional support? One-on-one chat with Shalini $15/day for one hour
**This program culminates with Rockin' Rockwoods 53K on September 28, 2019 or any other Fall 50K** (Race registration sold separately)
Description: Recreational to a consistent runner
Mileage: Average 25-30 miles/week
Race History: Occasional 5K, 10K and or Half-Marathon
Minimum training time per week available: 6 -8 hours/week
Training period: 15 Weeks
Program Fee: $150
Program Features:
The program begins with a formal meeting on Monday, June 10, 2019, @ 6:00pm at Alpine Shop in Kirkwood, Mo. After that, program members are invited to the following group runs:
- Wednesday evenings, 6:00 pm, mid-mileage runs at Castlewood State Park - Run with your coach!
- Sunday morning, 7:30 am, long runs on some of St. Louis' most technical and hills trails - Run with Terrain Trail Runners-STL - Sunday Group Runs you will run your own pace, route will be emailed to you and we will flag trail splits/intersections for you to follow.
In addition to the group run all program participants will receive:
- a personal, professionally designed, 15-weeks training program, including daily workouts and coach supervision
- weekly communications and support
- ultra fueling and gear 101
- race review and planning help with your 2019 ultra-racing season
- affiliation with our team of community wellness partners
- 10% off towards race registration for Rockin' Rockwoods 53K!
- unparalleled motivation and the camaraderie of fellow trail runners with the same training goal
Need additional support? One-on-one chat with Shalini $15/day for one hour
First 50 Miler or 100K
**This program culminates with any Fall/Early Winter 50Mi or 100K event** If a participant has a strong running base and would like to run Rockin' Rockwoods 53K as their training 50K then we can chat on that and offer a 10% off discount towards registration (Race registration sold separately)
Description: Consistent runner
Mileage: Average 35-40 miles/week
Race History: Ran at least one marathon or a 50K
Minimum training time per week available: 10 hours/week
Training period: 15-16 Weeks
Program Fee: $175
Program Features:
The program begins with a formal meeting on Monday, June 10, 2019, @ 6:00pm at Alpine Shop in Kirkwood, Mo. After that, program members are invited to the following group runs:
In addition to the group run all program participants will receive:
Need additional support? One-on-one chat with Shalini $15/day for one hour
**This program culminates with any Fall/Early Winter 50Mi or 100K event** If a participant has a strong running base and would like to run Rockin' Rockwoods 53K as their training 50K then we can chat on that and offer a 10% off discount towards registration (Race registration sold separately)
Description: Consistent runner
Mileage: Average 35-40 miles/week
Race History: Ran at least one marathon or a 50K
Minimum training time per week available: 10 hours/week
Training period: 15-16 Weeks
Program Fee: $175
Program Features:
The program begins with a formal meeting on Monday, June 10, 2019, @ 6:00pm at Alpine Shop in Kirkwood, Mo. After that, program members are invited to the following group runs:
- Wednesday evenings, 6:00 pm, mid-mileage runs at Castlewood State Park
- Sunday morning, 7:30 am, long runs on some of St. Louis' most technical and hilly trails - Run with Terrain Trail Runners-STL - Sunday Group Runs you will run your own pace, route will be emailed to you and we will flag trail splits/intersections for you to follow.
In addition to the group run all program participants will receive:
- a personal, professionally designed, 15-16 weeks training program, including daily workouts and coach supervision
- weekly communications and support
- ultra fueling and gear 101
- race review and planning help with your 2019 ultra-racing season
- affiliation with our team of community wellness partners
- 10% off towards race registration for Rockin' Rockwoods 53K!
- unparalleled motivation and the camaraderie of fellow trail runners with the same training goals
Need additional support? One-on-one chat with Shalini $15/day for one hour
First 100 Miler
**This program culminates with any Fall/Early Winter 100Mi event** If a participant has a strong running base and would like to run Rockin' Rockwoods 53K as their training 50K then we can chat on that and offer a 10% off discount towards registration (Race registration sold separately)
Description: Consistent runner
Mileage: Average 45 miles/week for the last 6 weeks
Race History: Ran a couple of 50Ks and or 50 milers in the last year or 2 years
Minimum training time per week available: 12 hours/week
Training period: 20-21 Weeks
Program Fee: $200
Program Features:
The program begins with a formal meeting on Monday, June 10, 2019, @ 6:00pm at Alpine Shop in Kirkwood, Mo. After that, program members are invited to the following group runs:
In addition to the group run all program participants will receive:
Need additional support? One-on-one chat with Shalini $15/day for one hour
**This program culminates with any Fall/Early Winter 100Mi event** If a participant has a strong running base and would like to run Rockin' Rockwoods 53K as their training 50K then we can chat on that and offer a 10% off discount towards registration (Race registration sold separately)
Description: Consistent runner
Mileage: Average 45 miles/week for the last 6 weeks
Race History: Ran a couple of 50Ks and or 50 milers in the last year or 2 years
Minimum training time per week available: 12 hours/week
Training period: 20-21 Weeks
Program Fee: $200
Program Features:
The program begins with a formal meeting on Monday, June 10, 2019, @ 6:00pm at Alpine Shop in Kirkwood, Mo. After that, program members are invited to the following group runs:
- Wednesday evenings, 6:00 pm, mid-mileage runs at Castlewood State Park
- Sunday morning, 7:30 am, long runs on some of St. Louis' most technical and hills trails - Run with Terrain Trail Runners-STL - Sunday Group Runs you will run your own pace, route will be emailed to you and we will flag trail splits/intersections for you to follow.
In addition to the group run all program participants will receive:
- a personal, professionally designed, 21-weeks training program, including daily workouts and coach supervision
- weekly communications and support
- ultra fueling and gear 101
- race review and planning help with your 2019 ultra-racing season
- affiliation with our team of community wellness partners
- 10% off towards race registration for Rockin' Rockwoods 53K!
- unparalleled motivation and the camaraderie of fellow trail runners with the same training goals
Need additional support? One-on-one chat with Shalini $15/day for one hour
Nutrition Program Add-On
Nutrition Session Program Features
50K Nutrition Program: $80
Bi-weekly email contact with Dietitian (6 emails over the 12 week program)
50Mi or 100K Nutrition Program: $95
Bi-Weekly email contact with Dietitian (8 emails over the 15 week program)
100Mi Nutrition Program: $110
Bi-Weekly email contact with Dietitian (10 emails over the 21 week program)
- 1 Hour One-On-One Nutrition Session
- Personalized Meal Plan
- Pre and Post Run Nutrition & Hydration Recommendations
- Bi-weekly email contact with Dietitian
50K Nutrition Program: $80
Bi-weekly email contact with Dietitian (6 emails over the 12 week program)
50Mi or 100K Nutrition Program: $95
Bi-Weekly email contact with Dietitian (8 emails over the 15 week program)
100Mi Nutrition Program: $110
Bi-Weekly email contact with Dietitian (10 emails over the 21 week program)