RISE Coaching
Join The Team
Individualized RISE Run Coaching
We love running, and we love helping others reach their goals just as much. That’s why we take the time to truly understand each athlete—their background, strengths, challenges, and aspirations—so we can create a training plan that’s as unique as they are. Our individualized coaching includes a race schedule and pacing strategy tailored to their goals, strength training to build resilience, race-day and workout fueling guidance, and mental preparation to build confidence. We also provide a supportive community channel, group track workouts, and exclusive training resources, all with a high level of communication and personal support. Running is a journey, and we’re honored to be part of yours. To ensure every athlete gets the attention they deserve, we take on a select number of athletes, allowing us to fully invest in each runner’s success.
Individualized RISE Run Coaching
What’s Included:
Individualized running plan tailored to exactly what the athlete needs to meet their goals
Initial call and intake form
Past training analysis
Pre/Post “A” race call
Race scheduling
Race workout/fueling
Nell Rojas Strength Plan
Group track workouts (local athletes)
Mental prep
Unlimited email and Training Peaks contact
Monthly newsletter
Training Resources
Individualized Strength Training Add On:
All individualized run coaching services listed above
Individualized strength plan designed by Nell Rojas to fit your specific needs
Strength plan delivered alongside your run training plan within Training Peaks
Form checks and video review available
Educational content including mobility routines, lifting techniques, and warm-up guides
Individualized Run Coaching w/ Nell Rojas, Molly Grabill, Alex Diltz, or Jenna Zajac
RISE Running 12-week Individualized Running Plan
What’s Included:
Individualized running plan tailored to exactly what the athlete needs to meet their goals
Initial call and intake form to go over history, goals, schedule, and all questions
A one and done tailored 12-week program
Access to group track workouts (for local athletes)
Monthly newsletter
One email each month after the plan is formed
Lactate Testing
We now offer lactate threshold testing to learn how your body responds to different running intensities. Specifically, we will be looking at:
Rate of Perceived Exertion (RPE)
Heart Rate
Blood Lactate Levels, which tells us when your body starts to rely more on anaerobic energy (i.e., when things get harder and fatigue builds faster)
This information will help take your performance to the next level by identifying your personal training zones and helping you tailor your workouts for maximum impact.
What Do You Get From It?
You will receive a personalized breakdown that shows:
Your individual anaerobic threshold (the pace where things start to feel significantly harder)
Heart rate and pace training zones (so your easy runs are truly easy, and your workouts are right where they should be)
Race time predictions for 5k, 10k, half marathon, marathon, and more
Insights into how much energy you use at different speeds
Progress tracking over time
Location:
Boulder Sports Physiotherapy (in PR Labs)
2595 Canyon Blvd Suite 150, Boulder, CO, 80302
Cost: $249 (60 minute session) COMING SOON!
One Time Consults
If you are looking for some guidance on your running regimen, workouts, and/or strength training but aren’t quite ready to commit to on-going coaching, these one time consults are a great fit for you! We have options for one time consultations, so take a look below see what fits your needs.
What’s Included:
One time virtual or phone consultation with Nell Rojas to discuss running, strength, and training
Cost: $100
Cost: $135
Cost: $180
Track Workouts
Local Athletes are also invited to a track workout 1x/week at Centennial Middle School - Wed 7:15am with Coach Nell