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​​​ 
2020 Fall Orienteering Training Session will open in Mid-October - November, 2020
Interested? Contact Shalini Kovach!

Group Training Options

Trail Marathon/50K

**This program culminates with Ozark Foothills 50K/Marathon on April 10-11, 2021, or any other Spring/Early Summer 50K/Marathon** 
(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: 20 Weeks starting on Nov 20, 2020 ending April 11, 2021
Program Fee: $10/week 

Program Features:
  • 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 be running your own pace

In addition to the group run all program participants will receive: 
  • a personal, professionally designed, custom 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 2021 Spring/Summer ultra-racing season
  • affiliation with our team of community wellness partners
  • 10% off towards race registration for Ozark Foothills 100Mi/50Mi/50K/Marathon/25K 
  • 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 
Interested? Contact Shalini Kovach!
50 Miler or 100K

**This program culminates with Ozark Foothills 50Mi on April 10-11, 2021, or any other Early Spring/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: 22 Weeks starting on Nov 6, 2020 ending April 11, 2021
Program Fee: $12/week 

Program Features:
  • 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

In addition to the group run all program participants will receive: 
  • a personal, professionally designed, custom 22 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 2021 Spring/Summer ultra-racing season
  • affiliation with our team of community wellness partners
  • 10% off towards race registration for Ozark Foothills 100Mi/50Mi/50K/Marathon/25K
  • 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 
Interested? Contact Shalini Kovach!
100 Miler 
**This program culminates with Ozark Foothills 100Mi on April 10-11, 2021, or any other Spring/Early Summer Marathon/50K** (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: 24-26 weeks starting on Oct 9, 2020 ending April 11, 2021
Program Fee: $15/week 

Program Features:
  • 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

In addition to the group run all program participants will receive: 
  • a personal, professionally designed, custom 24-26-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 2021 Spring/Summer ultra-racing season
  • affiliation with our team of community wellness partners
  • 10% off towards race registration for Ozark Foothills 100Mi/50Mi/50K/Marathon/25K
  • 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 ​
Interested? Contact Shalini Kovach!

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