Coaching og treningsprogram
Med et skreddersydd treningsprogram - og egen løpecoach - får du struktur og balanse i treningen din, såvel som veiledning, motivasjon og råd underveis.
Jeg tilbyr:
// Skreddersydd treningsplan, kontinuerlig oppdatert og tilpasset deg.
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// Konsultasjoner med din coach, ved møte, online eller per telefon.
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// Personlig trening på utvalgte treningsøkter.
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// WhatsApp support underveis i treningshverdagen.
Merk: Grunnet Covid-19 gjennomføres all coaching for øyeblikket online.
Hva er hva?
Coaching and training plans
Stay consistent and train smarter, with your own personal coach and a custom training plan!
My Services
coaching subscription
If you're looking to optimize your training with an individualized plan that fits your lifestyle and changes with you - this is for you! Learn to train smarter and better!
With a coaching subscription, your plan is updated regularly based on your feedback, so that training is optimized in terms of load, short- and long term goals, current fitness level and day-to-day life including work, family and social obligations.
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The plan is available in an app and online calendar type platform, where you can communicate with your coach, easily move sessions around and of course see all the details about what to do from day to day - all the way down to the pace to run on quality sessions.
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Choose your subscription
coaching subscription - Level 1
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Custom training plan built from scratch, and updated approximately every 4th week.
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Run- and strength training personalized to your lifestyle.
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Adjustments made along the way when needed.​
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Unlimited support on WhatsApp and in V.O2 app.​
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Reporting and feedback through questionnaire.​
USD 129,- /month*
coaching subscription - Level 2
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Custom training plan built from scratch, and updated approximately every 4th week.
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Run- and strength training personalized to your lifestyle.
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Adjustments made along the way when needed.​
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Unlimited support on WhatsApp and in V.O2 app.​
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Video call with your coach every 4th week.
USD 149,- /month*
coaching subscription - Level 3
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Custom training plan built from scratch, and updated approximately every 2nd week.
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Run- and strength training personalized to your lifestyle.
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Adjustments made along the way when needed.​
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Unlimited support on WhatsApp and in V.O2 app.​
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Video call with your coach every 2nd week.
USD 189,- /month*
*A starter pack including two 60-minute video calls must be purchased (one-off payment) before commencing subscription.
starter pack for
coaching subscriptions
The starter pack is obligatory for all new clients. It consists of 2 video calls of 60 minutes.
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It all begins with the first video call, where you and your coach will get to know each other and go through your training history and discuss your goals. Your training plan will initially be based on the information collected during this call as well as an analysis of Garmin/Strava (or similar) data if available.
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After this call, your coach will build your training plan. This usually takes 1-2 weeks.
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In the second video call, you will receive the training plan, as well as information about how it works, what's what etc. You will be able to ask questions, and there will be a general discussion about best practices and good training habits. After this, your training begins!
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USD 129,- (paid once)
(Then a monthly payment according to your subscription of choice)
standalone training plan
In contrast to a subscription - where the plan is continually updated and "rolled out" week by week - a standalone plan is built in its entirety, and delivered complete and ready before you start your training.
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It's called "standalone" because there are no follow up calls, updates or coaching included along the way. If you want to be independent of a coach and update the program yourself if and when needed, this is for you.
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This is what you get
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Custom training plan, built based on information gathered through preliminary email communication and questionnaire, as well as Garmin/Strava analysis.
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Duration can be anywhere between 8 and 52 weeks.
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Plan is built from scratch and optimized to you, your goals and your day-to-day life.
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Coaching is not included, but video calls can be bought separately if needed. If you want regular support from a coach however, it's recommended to choose a coaching subscription.
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Revisions of the training plan can be bought later if needed. Price for this is $69.
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Invoiced and paid in full prior to starting. Delivered within two weeks of
USD 14.90 per week of the plan*
*starter pack must be bought in addition to the plan itself)
starter pack for
standalone training plans
The Starter Pack for standalone training plans include preliminary communication via email, and processing of a questionnaire where I'll gather information about your training history, goals, details about your everyday life and how much/often you wish to train etc. If possible, I'll also look at actual training data from Garmin, Strava etc.
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When all this information is gathered and processed, I will build your training plan.
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You'll receive your plan within two weeks of payment, with an extensive PDF information booklet about how to use the program and best practices for training. If you have further questions about the program, they will be answered by email, but after this there is no continued coaching or support included.
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Video calls and revisions can be bought seperately if and when needed.
USD 69,- (Added to total, paid once)
Price example for a 12-week standalone training plan:
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Starter pack ($69) + 12 weeks (12 x $14.90 = $179) = $248 total.
video call with coach
Video calls are done online, with or without video, on any platform, based on your preference.
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These calls can be used for anything,like discussing the training plan, follow up on training status, questions/answers about training or for discussing a specific topic (se below).
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this is what you get
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Video call with a running coach, 30 or 60 minutes.
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Topic for call could be anything from following up on training to specific topics (see examples below).​
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Can be purchased by anyone, with or without a plan.
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Invoiced and paid in full before the session.
30 MINUTES: USD 49,-
60 MINUTES: USD 79,-
examples of topics for video calls:
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sports nutrition
What and how to eat/drink before, during and after exercise
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Recovery
How to recover faster and better - to maximize adaptations.
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Exercise physiology 101
What goes on in the body during exercise and what is training after all?
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race day
How to best execute a race, and manage logistics, warmup and nutrition.
race day coaching package
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Coaching support for one of your important key races.​
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One video call (30 min) a few days before the race, to discuss race day logistics, final preparations, pacing, nutrition and race execution.​
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Race day time schedule (minute by minute) sent to you to make sure everything goes smoothly in the hours prior to the start.
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Coach available on WhatsApp chat support (or even audio call) for guidance and coaching for 24 hours up until the start, and immediately after the race.
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One video call (30 min) a few days after the race to discuss how it went and do an analysis of the performance.
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USD 199,-
the training plan
A training plan from MGJ coaching consists of two main elements:
The Training Calendar
The details of your day to day training is outlined in the online and interactive calendar in the V.O2 app.
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In this calendar, you'll see exactly what to do, and when to do it - icluding information about pace etc.
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Sessions can easily be moved around, and if you've bought a Coaching Subscription you'll be able to communicate with your coach by leaving comments on your activities.
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The calendar is accessible through an app or your regular browser.
The Cycle Plan
The cycle plan offers us an overview of the periodization of the various cycles (phases) within your training plan. It outlines the big picture.
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The plan acts as a framework that ensures an optimal progression over time, on the basis principles like periodization, variation and specificity.
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The plan comes in a PDF or Excel format.
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Everyone is welcome at MGJ coaching!​
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We are all unique individuals, and we all have different starting points and goals. A custom training plan therefore, is always the best choice because it is tailor made to you exactly. Strengths and weaknesses will be considered when building the plan, and the same goes for training history, past injuries and ambition level.
Each plan is build from scratch, every time.
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Because our bodies are different, two people given the same training will usually not get the same results. This is why individualization is a key concept for MGJ Coaching, and why we believe in custom plans.
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Besides, there's no better way to stay motivated than by having a good plan!
The plan will be made to fit you, and built based on the principle of periodization, which means that there will be several phases over the course of your training plan - each focusing on a different aspect of fitness. This ensures that your development as an athlete is complete and that we cover all our bases, as well as making sure that your training is as specific as possible for your particular goals as a runner. ​​
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From the 5K to the Marathon, and beginners to advanced, everyone is welcome!​
Whether you have one big goal or several small goals, we'll get you there together!
MGJ Coaching wants to contribute to you becoming a better runner tomorrow than you were yesterday!
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