A Running Coach Helped Me Beat My Half Marathon Time Goal - by 10 Minutes

After running the New York City Marathon on the New Balance team in 2023, I was devoted to taking some time off from racing to let my body recover. But then Athleta reached out with an opportunity I couldn't turn down: a full sponsorship to run any race in my area with a personalized uniform (I'm wearing the Transcend Scoop Bra, Momentum Seamless High Neck Tank, and Rainier High Rise Legging in the above shot, FYI), and access to my very own run coaches. Now, as any runner will tell you, it's hard to put off racing in general, even when you promise yourself you'll take it easy. There's something about the adrenaline rush that comes with training for such an impressive distance, then actually pulling it off, that feels irresistible. In other words, I was in as soon as I saw the words "Run Wild With Athleta" hit my inbox. But learning that I'd be working with two badass women running coaches is what really intrigued me and excited me the most. With Brave Body Project's help, I was able to "run my way out" of the lingering pain and adjust my approach to running, both physically and mentally.I opted for the Southampton half marathon, and Athleta introduced me to Lindsey Clayton, VDOT/RRCA Run Coach Certified, AFFA Group Fitness Certified, and Amber Rees, VDOT/RRCA Run Coach Certified, AFFA Group Fitness Certified, of Brave Body Project shortly thereafter. I was immediately inspired by their enthusiasm, their own personal running careers, and their commitment to developing the best possible training program for me and my goals. I've trained for many half marathons and two marathons in the past 12 years, either working off a schedule found online and approved by my uncle, a longtime runner and track and field athlete, or with guidance from Peloton's esteemed programs via the app. But the amount of attention, support, and empathy I felt from Clayton and Rees is truly unmatched.After completing Brave Body Project's brief questionnaire, I was provided with a nine-week schedule with detailed workouts for each and every day, a pacing guide that could be adjusted at any time, and a nutrition plan. Clayton, Rees, and I had three virtual check-ins during the lead-up to the race and they were both extremely understanding and flexible as I made some amendments to my goals due to a residual hamstring pull that was definitely holding me back. Needless to say, it's because of Clayton and Rees and their gentle coaching and first-rate expertise that I didn't injure myself any further during my training. In fact, I'd argue that with Brave Body Project's help, I was able to "run my way out" of the lingering pain and adjust my approach to running, both physically and mentally. Ahead, read about my experience working with running coaches to train for a half marathon, and find out why you could benefit from the process, too.Experts Featured in This ArticleLindsey Clayton, VDOT/RRCA Run Coach Certified, AFFA Group Fitness Certified, is an NYC run coach and fitness expert, Barry's Chief Instructor, and Brave Body Project co-founder.Amber Rees, VDOT/RRCA Run Coach Certified, AFFA Group Fitness Certified, is an NYC fitness expert, Road Runners Club of America and V.O2 run coach, Barry's Chief Instructor, and Brave Body Project co-founder. Related: This Multiuse Massage Gun Relieves Pain and Stress - and It's on Sale The first two weeks of my half marathon training schedule, courtesy of Brave Body Project.Benefits of Hiring a Running CoachThe biggest benefit of hiring a running coach is without a doubt the personalization that comes along with your plan. Both Clayton and Rees agree that the experience should be collaborative and relationship-based. "Working with a run coach is so much more than paying someone to write a plan for you and tell you what to do. When we take on a run coaching client, we want to develop a real relationship with them, not just as a runner but as a person," Clayton says. "Learning about a client's lifestyle, goals, what they value, and their why behind running makes our job as a coach more fun and more collaborative!"In the moments of self-doubt or struggle, I was able to strike up a conversation with Clayton and Rees (who made themselves available 24/7 via text), which is not the same thing as sluggishly rolling out of bed and checking a piece of paper for a daily workout. As running coaches, Clayton and Rees kept me in check when they felt I was pushing myself too hard. And when I asked for one less day of running at our first check-in, they immediately adjusted my entire plan so that I felt like I had options. They even sent along surprise snippets of motivation along the way, like their 2024 Fall Training Playlist on Spotify.Brave Body Project trains runners of all ages and fitness levels (as do most running coaches), from novice runners to advanced, so there's no doubt they'll be able to work within your limits.How Much Does a Running Coach Cost?Every running coach will have a different menu of coaching plans and pricing, but Brave Body Project offers a 10k six-week plan for $150; half marathon 10-week training plans from $225-$500; marathon 16- to 20-week customized plans from $360-$740; and customized plans that are crafted after discussion.How to Improve Race Time With a Running CoachIf your goal in hiring a running coach is to get faster or cut down your race time, Clayton offers advice for starters: "The most important factor in getting faster and making gains in endurance and strength is consistency. Without consistency, your goals will be much harder to reach." As for what that consistency looks like, she notes that every runner is different. Many other running coaches will agree that after a goal is set, a deep dive is necessary on that runner's fitness history (i.e. how many miles they're putting in a week, how often they're strength training, what their running mechanics look like, and whether or not they have any ongoing injuries or issues to address).Clayton and Rees's advice and suggestions paid off and led me to a faster race time than all three of us imagined.From there, Clayton and Rees factor in lifestyle, schedule, and the amount of time they have until the race. They typically encourage their runners to test their fitness with a one-mile time trial or 5k so they have some foundational data to go by, then they structure a plan that involves a base of easy running, speed and tempo work that repeats and progresses over time, and strength and mobility work to increase power and speed. I can certainly attest to the fact that my running mechanics improved and my hamstring pain receded more and more with every passing week, simply because Clayton and Rees adapted my training plan to my goals continually in real time. While I started off hoping for a sub-two hour half marathon race time, my initial workouts showed me that I wasn't ready to pick up the pace yet given my injury. During our final check-in, we changed my A goal to 2:15:00, and I finished at 2:05:56, proving that Clayton and Rees's advice and suggestions paid off and led me to a faster race time than all three of us imagined.Image Source: Courtesy of Brave Body ProjectAccountability and Motivation With a Running CoachI absolutely felt more accountable for getting in my workouts because they were "assigned" to me by my running coaches. I was more rigid with myself when it came to getting out the door and staying consistent, just because I knew Clayton and Rees were constantly checking in on my training plan doc to watch my completion. Of course, they were also monitoring for any questions or issues I had along the way. On a more personal level, I started to follow Clayton and Rees on Instagram, and just admiring their fitness journeys both together and separately was enough to motivate me in my training.Injury Prevention Tips From a Running CoachClayton and Rees have a whole slew of injury prevention tips that they stand by, but Clayton says the most important tip is to simply take it easy: "The biggest issue we see with runners is doing too much and going too hard too soon and then getting burnt out or worse, injured . . . Building mileage in a safe, progressive way is paramount to the success of your training." Clayton says she and Rees often see their clients running their "easy" runs too fast, when they're meant to be an aerobic, not anaerobic, activity. "Tempo work and speed work have a place in every training plan, but the bread and butter of long distance training plans lie in the easy run," she says.Rees also adds that at least two days of strength training a week can strengthen muscles and joints, thereby preventing injury, and she stresses the importance of working in as much recovery foam rolling and stretching as possible. A Brave Body Project program will always come with a rest day. "When there is a day to recover, USE IT. Think of recovery as a part of your training plan. Your rest day is not a day to just throw away. It is an essential tool," Rees says.Nutrition Advice From Running Coaches For a Half MarathonAs you can see on the right hand side of my half marathon training program (pictured above), Clayton and Rees provided me with fuel instructions for my long runs based on what I'm used to taking (for me, that's GU Energy Gels). We chatted about eating before and after my training runs to ensure that I was getting enough carbohydrates and protein in my regular diet.Leading up to race day, Clayton and Rees provided me with a three-day carb load and hydration guide so I could keep track of my intake. They suggested 432 grams of carbs per day and 90 fluid ounces of water. Running Coach vs. Training App For a Half MarathonUltimately, there's no denying the comfort and confidence I felt on race day morning having the ongoing support of Clayton and Rees. They texted me the night before to ask how I was feeling and requested multiple pictures and videos after I crossed the finish line. What's more, they tracked me via my bib number as I progressed through the race - and it goes without saying that they do this for all their clients. While I've had great experiences training for races via Peloton's programs, there's no fuel like shared human emotion to get you through a run - and that simply can't be produced through a generic program on an app.Sarah Wasilak is the associate director of Shopping at PS. With plenty of experience in the commerce market, a keen interest in SEO, and 10 years as an editor at the brand, she enjoys writing across the lifestyle and health-and-fitness categories. She has bylines at PS, InStyle, Elle, Refinery29, Who What Wear, Elite Daily, Byrdie, and The Quality Edit and aims to amplify minority voices in all her work.