5k/10k Training Schedule
(Beginner through Experienced)
Call 480-444-8841 for up-to-date pricing; includes:
- Training plan, custom-tailored to individual runner’s needs and goals.
- Individual 1-1 private session with Coach Flash to analyze/learn form, stretching, drills, breathing, strength training. Meet for 2-3 hours each month.
- Group runs and workouts with like-minded people.
- Access to Coach Flash via email, text and feedback via Google Docs.
- Works best for those willing to train 3-5 days per week.
- Prepares runners of all levels for an upcoming race or series of races.
Form & Efficiency Analysis and Path to Improvement, plus 1-1 Private Training for ages 10 & up, Senior Games, Adult Track & Field
(60 or 90 minute sessions)
Video and frame-by-frame detailed analysis, review and critique of running form from front, sides and back, instruction on improvement, running drills, dynamic and static stretching, breathing, strength training for runners. Plan on 3-5 sessions over 3 months to get the most out of it. There's too much to cover in just one session, though you will learn a lot in 2 hours.
Individuals, one-time visit only: Required initial assessment is $200 for a 2 hour session.
Individual sessions: $80 per hour
Special Needs Runners
(60 minute sessions)
Work with special needs runners, ages 10 & up. A one-on-one, step-by-step program to introduce the wonderful sport of running to the lives of individuals with unique circumstances. Running can improve the lives of any individual, regardless of their setbacks or condition, by giving them a feeling of accomplishment and a release of endorphins. A one hour interview is required prior to beginning any program. Program durations are 4 weeks at a time. Disability, area of need must be disclosed prior to signing up. "Special Needs" or "a little behind" does not qualify.
Autism
(Slight) Hearing Impairment
Intellectual Disability
Multiple Disabilities
Orthopedic Impairment (Must have use of legs or prosthetic)
Other Health Impaired
Specific Learning Disability
Speech or Language Impairment
Traumatic Brain Injury
(Mild) Visual Impairment
Programs start at $1000/mth.
Arizona Senior Games 2023
Corporate Running Coach & Corporate Strength Coach
(Allows flexibility for AZ residents and travelers visiting Arizona, private or group training available-will travel in the greater Phoenix area*)
Privately-led runs and strength training sessions for hard-working corporate executives who have limited time.
Individuals: text 480-444-8841 for availability and pricing
*Travel fees apply for home/office visits.
Online Running Coach - Option 2- Training Schedule Only (works best with 6-12 month commitment)
First, fill out this questionnaire to help me determine how to assist you.
Fees:
- Only $25 per week for custom training schedule. You can decide the duration and how much you want in advance.
- $120 (optional but recommended) One time meeting between you and coach, phone or Facetime or equivalent video chat app for 1.5 hours. I care about my runners and want a get-to-know-you session, as it will help me set you up for success, but this intial meeting is not necessary, if you wish to remain a ghost.
Age groups: High School through Age 99+
Events:
Marathon, 30k, Half Marathon, 20k, 10 Miles, 15k, 10k, 5k, Cross country, Track - 600m, 800m, 1000m, 1500m, 1600m, Mile, 3000m, 3200m, 5000m
training & programs
FOR RUNNERS of all abilities
½ Marathon Training Schedule
(Beginner-Advanced)
Call 480-444-8841 for up-to-date pricing; includes:
- Training plan, custom-tailored to individual runner’s needs, personal bests and goals.
- Individual 1-1 private session with Coach Flash to analyze/learn form, stretching, drills, breathing, strength training. Meet for 2-3 hours each month.
- Group runs and workouts with like-minded people.
- Access to Coach Flash via email, text and feedback via Google Docs.
- Works best for those willing to train 3-5 days per week. Prepares runners of all levels for their ultimate goal of running a half marathon!
- Intermediate or Advanced Runners, please contact Coach Flash for inquiries regarding ½ marathon or marathon training.
480-444-8841 | flash.santoro@gmail.com |
Running Coach for Soccer, Basketball, Lacrosse
Video and frame-by-frame detailed analysis, review and critique of running form from front, sides and back, instruction on improvement, running drills, dynamic and static stretching, breathing, strength training, endurance for sports like soccer, basketball and lacrosse, which consist almost entirley of running. Plan on 3-5 sessions over 3 months to get the most out of it. There's too much to cover in just one session, though you will learn a lot in 2 hours.
Individuals, one-time visit only: Required initial assessment is $200 for a 2 hour session.
Individual sessions: $80 per hour
RunStrength Training (Mondays and Thursdays)
(Exercises, weights, core, legs, arms)
- Runner-oriented strength training
- Designed to prevent injuries
- Keeps you strong for your long runs
- Prevents degradation of running economy over distance and time
- Tunes up the essential muscles you need for running and whole body fitness
- Call 480-444-8841 for more details.
Tuesday Night Hurt (Pacemakers - Co-ed Running Group)
- Speed workouts allow you to get used to a fast pace for a short distance and eventually push beyond the limits you would normally set for yourself over a longer distance.
- They're tough, but gratifying.
- Come out and get some personal coaching on your running form, breathing, stretching habits and more! Great group of people and challenging, but encouraging (and doable).
- Workouts for all experience levels.
- Call 480-444-8841 for more details.
Arizona Pacemakers (Co-ed Running Group)
- Meet every Tuesday morning/evening and Saturday morning in Ahwatukee.
- Personalized and group instruction and encouragement in a fun, encouraging and unassuming atmosphere.
- Training plans for upcoming races
- Learn proper warmup, stretching, efficiency, form drills, pacing, breathing and goal setting.
- GroupMe communication leaves you with daily training partners.
- We do group Happy Hours, birthdays and morning coffee.
- Meet like-minded individuals
- Call 480-444-8841 for more details.
Online Running Coach - Option 1 - FaceTime or comparable app (works best with 6-12 month commitment)
First, fill out this questionnaire to help me determine how to assist you.
- Work on running form
- Work on breathing
- Training plan geared toward specific race(s)
- Work on mental aspect
Initial meeting (required): $200 for 2 hours over FaceTime or equivalent video chat app.
Fees:
- $120/mth for two 60-minute sessions per month, after initial meeting.
- $80/mth for one 60-minute session per month, after initial meeting.
- $20 per week for custom schedule in addition to meeting up on app, with 6 to 12 month commitment, or see Option 2 below if you only want a training schedule.
Age groups: High School through Age 99+
Events:
Marathon, 30k, Half Marathon, 20k, 10 Miles, 15k, 10k, 5k, Cross country, Track - 600m, 800m, 1000m, 1500m, 1600m, Mile, 3000m, 3200m, 5000m.