Are you are looking for a running plan or a running coach? The information on this page should help you decide how to go about getting started. I can help with anything from 0 to 5k, to progressing your enjoyment and performance as a runner at any distance.

A little bit about my running background

One of my core values is to never ask someone to do something I haven’t done myself. My running and coaching experience places me well to help you achieve your running goals.

I am a long distance mountain trail runner and a certified coach. I have been running since the mid 1980’s. Since then, I have evolved from a slow back of the pack school kid, to a reasonably fast successful ultra marathon runner. I’ve ran or raced everything from 5 kilometers (3 miles) to 100 kilometers (62 miles). I have a 100 mile effort on the calendar. I live and breathe running, and always strive to improve my own performance. Running is an area of health and fitness I’m really passionate about. I live the healthy active lifestyle I promote to my clients.

My personal Instagram account has pictures of my running adventures and fun. Also check out my CoachFrancey Instagram account.

running coach
In my happy place on a wet hillside

Why you might consider working with a coach

Running is one of these things that pretty much anyone can do. However, running injury free and getting the most enjoyment out of it requires practice and a bit of learned skill. Working with a running coach is a good way to either get started properly, or to progress your abilities, and learn some skills that will keep you running for the long haul.

Whether you are just starting out, or if you have been running for a while, running with really good form and progressing in a safe manner is the best way to reduce your likelihood of picking up an injury.

Types of running plans and coaching

There are many options out there if you do an internet search for running plans or coaching. A lot of them claim to be the “best” plan. While this may be true for some, I am a firm believer in individual plans to suit you as a unique person with your own starting point, abilities, and limitations.

My running coaching plans are tailored to suit your current abilities, limitations, and within reason how much time you will be investing towards improving your running.

What I provide in your program

I take a hybrid approach to running coaching. As well as providing your weekly plan, I do an initial assessment. This is where we review your goals and desires, your starting point, and your running form.  In addition to this, you get regular constructive feedback. I have a range of session options, from regular in-person one-on-one sessions, to once a week remote appointments.  Contact me using the form below. By providing some information I can help steer you towards the most suitable options based on your needs.

Getting your running kicked off

If you have never ran before but want to start, then my 0-to-5k program is a great starting point. If you can walk for 30 minutes or more, this is your starting point. I provide this plan free of charge and it gives you an 8 week progressive program to follow. However, I do recommend that you consider some coaching sessions to go along with it.

It’s really important to start off with good form and not learn bad habits. It’s much better to learn something properly the first time than to correct poor form later. There are a lot of things that can potentially end your ability to run due to injury. I hear so many people tell me “I used to run but it ruined my knees!”. This is an absolute classic case most likely caused by poor running technique, or some sort of correctable biomechanical issue.

Progressing your running ability

Everyone has a different starting point, unique abilities, limitations, and goals. There’s no off the shelf one size fits all plan to cover this. Some of the things we work on together range from basic drills, posture and form, building resiliency, and injury risk reduction. I provde a detailed running program tailored to your goals.

Ready to get started?

If working with a running coach is something you would like to consider, I would be happy to discuss this with you. Contact me and we can chat about your running goals, and any other questions you have about my coaching services and pricing plans. I don’t have a standard plan, which is why I don’t have prices listed. You get your own plan tailored to your needs.

I’m available for in person Personal Training Services in and around Cannon Beach, and remote packages including regular zoom video conference calls.

See my blog posts for some more good reasons to get the most from your workouts. I will be adding more posts over time so follow my blog for updates.

Use my contact form or call/email me directly to discuss your coaching needs.
Call me at: (971) 601-4475 or email directly to

You can download week 1 of my 8 week 0-5k plan below. If you like it, click here, and I will send you the other seven weeks workouts.