702 Cross Hill Rd. Suite 300-B
Columbia, SC 29205
803.400.1215
 

JAMIE SCOTT FITNESS OUTDOORS

   

Running CoachingKathryn Cavanaugh Running Coach

Kathryn Cavanaugh is JSF’s resident “Running Expert” and offers one-on-one coaching for runners. Her coaching can be tailored to someone just looking to start running for the first time, or can range to someone who is trying to run a faster half marathon. Kathryn started running with Team in Training - Leukemia and Lymphoma Society in 2002. Since that time she completed four marathons from 2003-2005 including the Boston Marathon in 2005.

A desire to get faster and compete in more road races led her to transition to shorter distances in the Fall of 2005, focusing more on 5k-10k distances. Over the last decade, Kathryn has competed in dozens of road races. Her personal bests are as follows:

          ° 5k: March 2014: 18:11 (5:51 pace)
          ° 8k: November 2013: 30:34 (6:09 pace)
          ° 10k: April 2014: 38:32 (6:12 pace)

Kathryn has been nominated as the SC Female Runner of the Year by SCUSATF: 2007, 2008, 2010, 2011, 2012, 2013 (there are 5 total nominees every year). She is consistently ranked in the top 10 for female distance runners in SC by SCUSATF since 2006.

In addition to being an accomplished runner, Kathryn is also a Certified Personal Trainer, ACSM (August 2013) , and a former Body Pump Instructor (2003-2008). She firmly believes in cross training, strength training, and flexibility in addition to a running regimen as a way to avoid injury and complete the total fitness package.

Kathryn graduated USC Law School in May 2008; she is a Lawyer as her “day job” since November 2008.

Running Packages:


Level 1:
  • 12 week program
  • This program is designed for the beginner runner or runner seeking to get back into a consistent running program
  • Program begins with base level to gradually increase to a consistent running schedule
  • Includes a detailed training program including daily workouts w/ appropriate pace ranges for each walk/run, with the end goal of being able to run a certain distance/time without stopping
  • Feedback available daily via email and/or phone
  • Cost: $200 for 12 weeks
Level 2:
  • 12 week program
  • This is for the client seeking to train for increasing current fitness or for a client wishing to race a 5k up to 1/2 marathon distance
  • Program begins with current fitness level based on a recent race time or time trial and training for an obtainable goal based on current fitness
  • Includes a detailed training program including daily workouts w/ appropriate pace ranges for each run, cross-training, & specific flexibility workouts
  • Meeting with client 1x every 2 weeks to go over progress and potential issues if desired
  • Feedback available daily via email and/or phone
  • Cost: $250 for 12 weeks
Level 3:
  • 12 week program
  • This is for the client seeking to train for increasing current fitness or for a client wishing to race a 5k up to 1/2 marathon distance
  • Program begins with current fitness level based on a recent race time or time trial and training for an obtainable goal based on current fitness
  • Provide a detailed training program including daily workouts w/ appropriate pace ranges for each run, cross-training, & specific flexibility workouts
  • 2x per week will participate in workouts with client (includes 1 track session and 1 road interval/threshold session)
    • 1 training session during week (Monday through Thursday-depending on desired weekday)
      • Options: 5:30am or 6pm
    • 1 training session during weekend
      • Options: Saturday or Sunday
      • Time: TBD
  • Meet with client 1x every 2 weeks to go over progress and/or issues
  • Feedback available daily via email and/or phone
  • Cost: $400 for 12 weeks
Running Consult:
Maybe you don't feel that you need weeks of coaching, but would still like some expert guidance and feedback on your training. You can purchase a 1-hour consultation with Kathryn which includes:
  • A review of your current training plan (you can send this information prior to the consult so that Kathryn has time to review)
  • Specific workouts tailored to meet future time, distance, or fitness goals
  • Prioritizing workouts to maximize time spent training; a review of injury history and ways to avoid common mistakes; motivation tools to stay on track
  • Any other specific running-related questions
  • Cost: $100
Get Started Today!
To purchase a package or to find out more, call Darby Graham at 803-400-1215 or email darby@jamiescottfitness.com.