Terrain Trail Runners
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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​​​
  •  Fall Session 1 - Saturday, November 9, 2019 - 9AM - 12 PM 
  •  Fall Session 2 - Saturday, November 23, 2019 - 9AM - 12PM 
Interested? Contact Shalini Kovach!

Group Training Options

Trail Marathon/50K

**This program culminates with Ozark Foothills on April 4-5, 2020 or any other Spring/Early Summer Marathon/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: 24 Weeks
Program Fee: $150

Program Features:

The program begins with a formal meeting on Monday, October 14, 2019, @ 6:00pm at Alpine Shop in Kirkwood, Mo. After that, program members are invited to the following group runs: 
  • First Wednesday of each month, mid-mileage run at Castlewood State Park. Run with your coach!
  • Sunday morning, 7:00 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, 24-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 2020 ultra-racing season
  • affiliation with our team of community wellness partners
  • 10% off towards race registration for Ozark Foothills (Any Ultra Distance ONLY)!
  • 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 
REGISTER
50 Miler or 100K

**This program culminates with Ozark Foothills on April 4-5, 2020 or any other Spring/Early Summer 50Mi or 100K event** (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: 24-25 Weeks
Program Fee: $175

Program Features:

The program begins with a formal meeting on Monday, October 14, 2019, @ 6:00pm at Alpine Shop in Kirkwood, Mo. After that, program members are invited to the following group runs: 
  • First Wednesday of each month, mid-mileage run at Castlewood State Park. Run with your coach!
  • Sunday morning, 7:00 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, 24-25 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 2020 ultra-racing season
  • affiliation with our team of community wellness partners
  • 10% off towards race registration for Ozark Foothills (Any Ultra Distance ONLY)! 
  • 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 
REGISTER
100 Miler 
**This program culminates with Ozark Foothills on April 4-5, 2020 or any other Spring/Early Summer 100Mi event** (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: 25-26 Weeks
Program Fee: $200

Program Features:

 The program begins with a formal meeting on Monday, October 14, 2019, @ 6:00pm at Alpine Shop in Kirkwood, Mo. After that, program members are invited to the following group runs: 
  • First Wednesday of each month, mid-mileage run at Castlewood State Park. Run with your coach!
  • Sunday morning, 7:00 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, 26-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 2020 ultra-racing season
  • affiliation with our team of community wellness partners
  • 10% off towards race registration for Ozark Foothills (Any Ultra Distance ONLY)! ​
  • 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 ​
REGISTER

Nutrition Program Add-On 

Nutrition Session Program Features
  •  1 Hour One-On-One Nutrition Session
  • Personalized Meal Plan
  • Pre and Post Run Nutrition & Hydration Recommendations
  • Bi-weekly email contact with Dietitian 
**Can purchase an additional 1-on-1 session for $80/hour or $50/half hour**

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)
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  • Home
  • About
  • Events
  • Volunteer
  • Blogs
  • Coaching
    • Shalini Kovach >
      • Personal Coaching
      • Group Coaching
    • Heidi M. Williams >
      • Personal Coaching