At Lucky Fox Coaching, we offer running and canicross coaching to individuals of all skill levels.
​Our training methods are based on scientific models. 
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COACHING SERVICES

We use VO2Max, lactic threshold, heart rate, and heart rate variability (HRV) to determine workouts and total training loads to improve your fitness and help reduce injuries.

Our athletes are located around the world and we enjoy being able to offer customized plans to meet the needs of each individual.

What is Included?
  • Personalized training plan to meet your goals.
  • Premium subscription to TrainingPeaks
  • Unlimited communication with your coaches
  • Cross training and strength training recommendations targeted to your specific needs and goals.
    • Includes indoor and/or outdoor cycling workouts if desired
    • Includes functional training and basic strength workouts if desired
  • Drills to improve running form and decrease injuries.
  • Advising on shoe selection for your running form.
  • Basic nutritional counseling and guidance to help maximize your performance.
  • Private athlete specific social media group to connect about life, goals, workouts, recipes, and more.
  • Local athlete meet-ups/training sessions/community volunteer opportunities

What are VO2Max, lactic threshold, Heart Rate Variability (HRV) and why are they important?
  • VO2Max is a measure of how big your engine is. It is the volume of oxygen your body can process per unit of body mass per unit of time. Stated another way, VO2Max is the maximum amount of oxygen your body can process.
    • Our training focusing on improving your VO2Max. The more oxygen your body can process, the longer you can sustain faster running paces.
  • Lactic threshold is the point where your engine begins to “overheat”. As you exercise your muscles produce lactic acid, which robs you of continued performance. The good news is your body can process lactic acid while you exercise, keeping your performance from declining quickly. Lactic threshold is the level of performance where your body is producing more lactic acid than it can process. Once the threshold is crossed, your ability to maintain performance diminishes rapidly.
    • Raising your lactic threshold will make it so that your body can sustain higher levels of performance for longer.
  • Heart rate variability (HRV) is how quickly your engine can rev up. As you exercise, your body’s oxygen requirements are constantly changing. Does your heart adjust to these demands quickly or is your heart constantly playing catch up to your actual oxygen needs?

Highly Suggested Equipment
  • Garmin GPS running watch
  • Garmin Connect account

Coach 
  • After your initial consult call and the completion of our questionnaire, our coaching team will visit and ensure we are the right fit for you and vice versa. 
    • Our goal is for you to be successful, and if we are not right for you, we want to ensure you can find the proper coach for your needs.
  • If we move forward with the coaching process, we will visit about your style and match you to the coach that best fits your training needs/goals, communication style, etc. 
    • This coach will be your primary coach, but you will have access to the other coaches too. 
  • Our goal is to help you be as successful as possible in your training and lifestyle changes and we work as a team to do this.
  • Check out our coach bios for more information on each coach

Certifications
  • Each of our coaches is Road Runner's Club of America (RRCA) certified and seeks additional knowledge and training.

Pricing:
  • $125 per month, with 3 month initial commitment (Virtual Only)
    • Available for beginner - advanced level runners located anywhere
      • The 3 month initial commitment does not need to be paid all at once. We simply ask you commit to at least 3 months of training because progress and change takes time.
  • $150  per month, with 3 month initial commitment (Hybrid Model)
    • ​This model is a hybrid model that includes both virtual and 1 in person training session
    • Available for beginner level runners in our local area (Springfield, Missouri USA) and offered by Coach Emily
    • This model will help beginners build, grow, learn new training concepts, and perform.
      • The 3 month initial commitment does not need to be paid all at once. We simply ask you commit to at least 3 months of training because progress and change takes time.
  • $200 per month, with 3 month initial commitment (Hybrid Model)
    • ​This model is a hybrid model that includes both virtual and 3 in person training sessions
    • Available for beginner level runners in our local area (Springfield, Missouri USA) and offered by Coach Emily
    • This model will help beginners build, grow, learn new training concepts, and perform.
      • The 3 month initial commitment does not need to be paid all at once. We simply ask you commit to at least 3 months of training because progress and change takes time.
  • A 10% discount is available if payments are made quarterly (pay 3 months at once and receive a 10% discount)​
    • ​Available for both virtual and hybrid athletes after your initial onboarding month

OTHER SERVICES

Get Started Call (Dog Sports)
  • If you're looking to get started in dog-powered sports, specifically canicross, but aren't sure where to start, this is for you! This is also a great option for small groups.
    • Call topics include
      • Gear selection
      • Finding races
      • Training ideas/commands
      • Where and when to train
      • How to gauge temperature, training surface, tips and tricks to keep your dog healthy etc.
      • Your dog!
      • Lucky Fox Coaching Services offered
      • Includes a copy of our Canicross guide
  • $25/up to one hour phone call

Get Started Call (Non-Dog Sports)
  • Not sure if you're ready for customized training yet, but want to talk with a certified coach to see how to safely start running? This is for you!
    • Call topics include:
      • Getting started in the sport
      • Returning from injury/time off
      • Choosing running gear (shoes/watch/clothing, etc)
      • Cross-training/Injury Prevention
      • Basic nutrition info
      • Lucky Fox Coaching services offered
  • $25/up to one hour phone call

A la carte: In Person Running Sessions (Non Dog-Sport)
  • Local to the Southwest Missouri area
  • $50/hour
  • Great for checking form, learning how to do a new workout, etc.
  • Can be scheduled with a friend/training partner

In Person Canicross Sessions: Solo or Small Group
  • Local to the Southwest Missouri area or scheduled in advance at a race or meet-up we will be attending.
    • Price varies based on need, duration of session(s), location, size of group, etc.
      • $50/hour
      • No travel fee if located in Lebanon/Springfield, MO area
      • Travel negotiable to other areas
    • This is a chance to check and adjust dog gear fit, work on canicross running form, teach/assist with commands, learn about races, etc.
      • This is a great option if you are wanting to get started in the sport and looking for a bit of guidance or wanting to do something fun with a group of dog-loving friends.
  • If you're interested in a seminar/session for your group that includes long distance travel, please reach out and let's talk!
Follow our coaching pages on social media for tips, videos, and more.
Ready to hit the trails together?
​Schedule a consult call with us!