Train smarter. Race with confidence.

• Basic Coaching Plan (Coach Orran)

The Basic Coaching Plan is personal coaching built around your life, your current fitness, and the goals that matter most to you.

Whether you are training for your first 5K, building strength, preparing for a big race, or simply aiming to feel healthier and more consistent, this plan gives you structure, flexibility, and real support from a coach who knows what you are working toward.

• Training that fits real life

• Sessions and habits designed around work, family, travel, and busy weeks

• Flexibility built in, so you stay consistent without feeling overwhelmed

• Progressive training for beginners through to experienced athletes

• Sustainable improvements that keep you challenged, strong, and injury-free

• Your Unique Goals

Every athlete is different, and your plan reflects that.

• Training focused on what matters most to you

• Guidance for race targets, strength goals, or long-term health

• A clear path forward, with coaching support at every stage

• What’s Included in Your Coaching Membership
• Personalised Training Plan (Updated Every 4 Weeks)

A structured training cycle delivered monthly, starting from your first week with us.

• Each block includes:

• Week-by-week sessions

• Focus notes, cues, and key intentions

• Progression that adapts as you improve

• Coach Support and Guidance

This is not just a plan, it is ongoing coaching.

• Coaches review your activity logs

• Training questions answered directly in chat

• Race selection guidance and event planning support

• Accountability nudges to help you stay consistent

• Athlete Dashboard Access

Your personal coaching hub, where everything stays organised in one place.

• Coach-Led Training Calendar and Planner

• Easily track what is coming up, including:

• Your planned sessions

• Local group challenges and training meetups

• On-island and off-island races

• Invite-only events and key milestones

• Activity Tracking and Progress Monitoring

Log your workouts, monitor improvement, and take part in benchmark sessions to see how your fitness is developing over time.

• Athlete Level 1 Tools

Goal-setting modules designed to help you stay focused, motivated, and clear on your direction.

• Training Cycle Flexibility

• An easy-to-use training cycle page that lets you:

• Move sessions when life changes

• Adjust your week without losing structure

• Inform your coach about availability and schedule shifts

• Athlete Support Channel and Community

• You will have access to our private athlete chat space where you can:

• Share wins and progress

• Ask questions and stay motivated

• Connect with other athletes on the same journey

• Bonus for Local Athletes

Local members receive complimentary access to one weekly in-person training session.

• A great way to get:

• Group motivation

• Hands-on technique coaching

• Real-world connection with the ESTR community

Ready to Level Up Your Training?

If you are ready for structured progress, real coaching support, and a plan built around your life, get in touch today.

Together, we will build the training that transforms your goals into reality, one month at a time.

• Level 4 – Integrated Run + Strength Coaching

Level 4 is designed for athletes who want their running and strength work fully aligned, structured, and progressing together.

This tier builds on your existing run coaching plan and adds a complete strength and conditioning programme that evolves alongside your training cycle.

• What Level 4 Includes
• Everything in Your Current Coaching Tier

You continue to receive all run coaching features from your existing plan, including structured training, coach feedback, and ongoing support.

• Integrated Strength & Conditioning Programme

• A fully structured, alternating 8-week strength and conditioning plan

• Programming adapts to your training phase, workload, and recovery needs

• Strength work supports running performance, resilience, and long-term progression

• Guided Strength Sessions

• Each strength session includes:

• Video instruction for every exercise

• Clear written cues and detailed descriptions

• Guidance on intent, technique, and execution

Designed to be accessible, repeatable, and effective.

• Strength Logging & Feedback Flow

• Log strength sessions directly within your plan

• Leave notes for yourself and your coach at:

• session level

• exercise level

• individual set or rep level

This allows your coach to monitor how the work is landing and adjust accordingly.

• Evolving, Athlete-Specific Programming

Your strength and conditioning plan is not static.

• It evolves based on:

• Your training cycle phase

• Identified strengths and weaknesses

• Fatigue, recovery, and injury considerations

The goal is long-term progress, not just ticking boxes.

• Who Level 4 Is For

• Level 4 is ideal if you:

• Want structured strength training that actually supports your running

• Prefer guided sessions with clear instruction

• Want your run and strength work planned together, not in isolation

Looking for deeper performance analysis and in-session coaching?

Advanced GPX-guided sessions, embedded coaching cues, and elite performance analytics are available in Level 5 Elite Integrated Coaching.

Level 5 is our elite coaching tier for athletes who want more than a training plan.

This is a fully integrated performance service, combining advanced session analysis, coach-built guided routes, and priority coaching support to refine execution and unlock your next level.

Level 5 is designed for athletes pursuing ambitious race goals, performance breakthroughs, or highly specific development.

• What Level 5 Includes
• Everything in Level 4, Plus Elite Performance Features

• You continue to receive:

• Adaptive monthly run coaching plans

• Full strength and conditioning programming with logging

• Video-guided strength sessions and coach oversight

• Ongoing support, accountability, and training adjustments

Level 5 adds advanced performance layers reserved for athletes who want deeper refinement.

• Advanced GPX Session Analysis & Effort Breakdown

• Upload your GPX sessions and receive detailed, coach-interpreted breakdowns including:

• Comparative effort scoring (VDOT-style performance indicators)

• Cadence analysis vs your preferred and optimal ranges

• Time spent in training zones and intensity distribution

• Session-to-session trend tracking across blocks

• Terrain-aware insight for climbs, pacing execution, and efficiency

This allows coaching decisions to be based on real performance, not guesswork.

• Coach-Built Guided Routes with Embedded Coaching Cues

• Level 5 athletes gain access to coach-designed GPX routes that include:

• Checkpoints with pacing and effort targets

• Technique reminders at key terrain moments

• Session-specific focus cues delivered during the run

• Race-specific rehearsal routes and execution guidance

Coaching happens not only before and after training, but during the session itself.

• Performance-Specific Strength Programming

Strength work at Level 5 becomes more targeted and performance-driven.

• Programming is shaped around:

• Your event type (trail, road, ultra, mountain)

• Your current phase of training

• Identified weaknesses and biomechanical needs

• Strength qualities that directly improve race performance

This is strength training with intent, not generic gym work.

• Priority Coaching Access & Proactive Support

• Level 5 includes enhanced coach availability:

• Priority messaging with rapid response for urgent training questions

• Proactive coach check-ins and accountability nudges

• Faster plan adjustments when recovery or life changes

• High-touch support during key build and race phases

• Technique & Form Refinement

• Regular running form review through video feedback

• Clear, actionable cues and follow-up drill prescriptions

• Ongoing refinement of movement efficiency and durability

• Who Level 5 Is For

• Level 5 is ideal for athletes who:

• Want deeper performance insight, not just training structure

• Care about execution, pacing, and terrain-specific improvement

• Benefit from advanced data interpretation and coach-led refinement

• Want coaching embedded directly into key sessions

• Are preparing for major goal races or breakthrough seasons

• Level 5 Summary

Elite Integrated Performance Coaching delivers high-resolution coaching support through advanced analytics, guided GPX sessions, priority access, and performance-specific strength.

This is coaching before, during, and after every key session.

Level 6 is our most comprehensive coaching service, built for athletes who want every aspect of performance connected and coached as one complete system.

This tier goes beyond training plans and session feedback.

Level 6 integrates running, strength, recovery, biometrics, fuelling, hydration, body composition, and race execution into a single, continuous coaching process.

It is designed for athletes pursuing peak performance with no blind spots.

• What Level 6 Includes
• Everything in Level 5, Plus Full-System Coaching

• You continue to receive:

• Elite run coaching with adaptive monthly planning

• Performance-specific strength programming

• Deep GPX session breakdown and effort modelling

• Coach-built guided routes with embedded checkpoints

• Priority access, proactive support, and technique refinement

Level 6 expands beyond training alone into total athlete management.

• Biometric & Recovery Monitoring

• Level 6 athletes gain access to integrated recovery and readiness tracking, including:

• Heart rate trends, HRV markers, and fatigue signals

• Sleep and recovery pattern monitoring where available

• Coach interpretation of readiness, stress, and adaptation

• Training adjustments guided by recovery status, not fixed assumptions

This ensures your training load is aligned with what your body can absorb.

• Nutrition, Fuel & Hydration Coaching

Performance is not only built in training, it is built in fuelling.

• Level 6 includes:

• Meal and hydration logging support

• Coach feedback on fuelling quality, timing, and consistency

• Race nutrition strategy planning and review

• Integrated guidance for long events, ultras, and demanding training blocks

Fuelling becomes part of the coaching system, not an afterthought.

• Integrated Athlete Dashboards (Training + Body + Race)

• Level 6 provides unified performance views combining:

• Training load and intensity trends

• Weight and body composition changes over time

• Recovery and biometric markers

• Race positioning, preparation, and execution context

• Effort breakdown across key sessions and blocks

You can see how everything interacts, all in one place.

This is where patterns become clear and progress accelerates.

• Race Execution & Peak Performance Mapping

• Level 6 athletes receive full-spectrum race preparation, including:

• High-resolution pacing and terrain execution plans

• Taper, travel, and peak-week coaching

• Post-race performance review across all inputs

• Insight into where training, fuelling, recovery, and body metrics converged on race day

This tier is built for major goals and breakthrough seasons.

• Coached Strength Sessions (Elite Extension)

• Where appropriate, Level 6 can include coached strength support beyond programming alone:

• Technique-led strength coaching

• Movement refinement and load progression

• Strength sessions aligned tightly with fatigue and race proximity

• Hands-on coaching where available

Strength becomes fully coached, not just prescribed.

• Highest-Touch Coach Access

• Level 6 includes our highest level of coach involvement:

• Priority rapid-response messaging

• Proactive check-ins throughout the week

• Immediate adjustments during high-stakes phases

• Ongoing refinement across training, recovery, and lifestyle factors

This tier is intentionally limited-capacity to ensure quality.

• Who Level 6 Is For

• Level 6 is designed for athletes who:

• Want the complete performance picture, not isolated training blocks

• Benefit from coach-led interpretation of biometrics, recovery, and fuelling

• Are preparing for major events, elite-level goals, or long-term peak development

• Want integrated coaching across training, strength, lifestyle, and execution

Prefer expert guidance over self-analysis.

• Limited availability. Pricing on application.*