1:1 RUN COACHING
Kari Rose RMT & Certified 80/20 Endurance Coach
Personalized coaching and inspired community to help you reach your running goals.
RUN WITH PURPOSE, CONFIDENCE & JOY
Hi, I’m Coach Kari! I help recreational women runners achieve their goals and make running a sustainable and fulfilling lifetime habit. Whether you have a big and ambitious race goal or you want a fun, inspiring community to offer everyday accountability, I’m here to help you!
My coaching is suitable for women just starting out, those getting back to running, and those who want to learn to run in a safe and nurturing environment! My goal is to create lifelong runners by focusing on health and longevity...
I coach distances from 5K up to the full marathon. Whether your goal is to finish your first race strong and healthy or to get a PB, we will focus on listening to your body and honouring your unique lifestyle so that running remains enjoyable and fulfilling.
Running Plans
Why Choose a One-Time Running Plan?
✅ Personalized to Your Goals – Whether you're training for a 5K or half marathon, your plan is built around your fitness level, schedule, and life.
✅ No Subscriptions – Pay once, own it forever. Access your plan anytime through Final Surge.
✅ Device-Compatible – Sync directly to your smartwatch for on-the-go guidance and structure.
✅ Train Smarter, Not Harder – Follow a proven plan that balances effort, rest, and progress for injury-free success.
✅ Built for Busy Lives – Clear, flexible structure so you always know what to do, even on your busiest days.
Own your plan. Train with purpose. Crush your goals—your way.
New to running or coming back after a break? This 6-week walk/run plan follows the proven 80/20 method (80% easy, 20% harder effort) to help your body safely adapt to running.
✔️ Ideal for beginners or post-injury
✔️ Structured workouts synced to your device
✔️ Gentle progression to build confidence & reduce injury risk
✔️ Delivered via Final Surge
✔️ Individualized based on your unique circumstances
Weekly Check-Ins included in this plan!
Start strong, stay consistent, and build a solid running foundation—one step at a time.
Train smarter with a fully customized running plan designed specifically for YOU. Whether you're aiming for a 5K, 10K, half marathon, or something in between, this plan is built around your current fitness level, lifestyle, and goals.
What’s Included:
✅ A personalized plan created just for you
✅ Delivered via Final Surge for easy access
✅ Syncs directly to your smartwatch or fitness app
✅ Structured workouts, rest days, and progression for success
Please Note:
This plan includes your running schedule only and can vary from 12-20 weeks depending on your goals.
If you'd like mobility work, strength training, nutrition guidance, or plan modifications, these are available for an additional fee.
Let’s get you to the start line feeling strong—and the finish line feeling proud.
Looking for Extra Support? Add-On Options Available!
Customize your plan to suit your body, your goals, and your lifestyle.
Strength Training or Pilates
Enhance your running performance with a personalized strength or Pilates routine.
Nutrition Support
Get a simple, effective nutrition plan to support your training and recovery.
Plan Modifications
Need changes to your current running plan due to travel, schedule shifts, or new goals?
Monthly Run Coaching – All-Inclusive Support
Your goals. Your pace. Full support, every step of the way.
Whether you're training for your first 5K or chasing a new personal best, this monthly coaching package gives you everything you need to succeed—with structure, accountability, and expert guidance.
What’s Included:
✔️ Personalized Training Plan updated monthly and tailored to your goals, fitness level, and schedule
✔️ Delivered via Final Surge – syncs to your smartwatch for daily guidance
✔️ Weekly Check-Ins to review progress, answer questions, and adjust your plan as needed
✔️ Unlimited Messaging Support via email or app for ongoing motivation and troubleshooting
✔️ Mobility & Strength Programming to keep you strong, balanced, and injury-free
✔️ Nutrition Tips & Fueling Guidance to support energy, recovery, and performance
✔️ Race Strategy Support if you're preparing for an event
✔️ Access to Kari’s expertise as a certified running coach and holistic health practitioner
Who This Is For:
Runners who want consistent guidance and real-time plan adjustments
Busy women who want structure without stress
Anyone looking to improve performance, longevity, and confidence in their running journey
$125/month – 3 month minimum commitment.
Let’s train smart, stay strong, and run with joy—together.
HOW IT WORKS
1
We have a conversation so I understand your training goals, challenges, work and family schedules and any injury concerns.
2
I’ll create a 100% custom online training plan that gives you all your workouts and guidelines for completing them. You sync it with your running watch or app to share your workout data.
3
After every run or weekly, you leave notes in the app about how it went, and I’ll give you feedback and guidance. You can email or text me with additional questions too.
4
We regularly review your training progress and your goals, and adjust the plan as often as we need to. Our monthly call keeps us on the same page and on track.
PERSONAL RUN COACHING INCLUDES:
A personalized training plan and workout log on Final Surge, with a welcome package and user guide to everything you need
Training feedback and check-ins on a schedule that suits you
Text and email communication
Monthly accountability phone, in person, or video call to review your training
Community and fellowship with like-minded women
Additional recommended resources as appropriate
Access to the community knowledge during the Running Clinic
3 SIMPLE STEPS TO GET STARTED:
Complete the coaching interest form below to tell me about your training needs. I'll review your information within 48 hours.
We'll schedule a call so we can chat more and make sure this is a great fit. Bring all your questions!
When you're ready to go, we'll take care of the intake forms, monthly payments and get you started on your first training plan!
Group Coaching Options:
prices vary on # of people
(3-month minimum contract)
Plans available from $75
Sent right to your smart watch!
Customized coaching:
$149 /month
(3-month minimum contract)
MY COACHING PHILOSOPHY
My coaching is client-centered and I draw on my experience in holistic health to put your physical health and emotional well-being first. I ask questions, listen, and coach with kindness, and I strive to empower you to be in control. You set the goals; I'll be your expert guide along the way.
I believe in the importance of strength and cross training for every runner, and I'm very clear about the purpose of every run in your plan. You won't just run km’s for the sake of running km’s. I love sharing the science behind training and technique if you want to learn — and I'll let you get on with the running if that's all you need.
I want you to feel heard and valued, and I put your goals and priorities at the heart of the coaching relationship. For every goal, there are many possible paths to the same destination. Together we'll discover what motivates you and how you train most effectively.
COACHING FOR YOUR REAL LIFE
My clients are real people with busy lives, and I create training programs that are realistic and easy to fit around your commitments — while keeping in mind that you are worth prioritizing. As a coach, athlete, business owner, mom and wife, I wear many hats and know what it's like to try and balance it all.
I research, read, and study so you don’t have to waste time sifting through the internet looking for credible information. When you work with me, you’ll learn how to establish and maintain good training habits, find consistency, increase your motivation, and most of all: listen to your body. As an experienced massage therapist, I place a great emphasis on holistic wellness and help you work WITH your body.
