Personalized Gold Coaching Plan

The Gold Plan is geared towards triathletes, duathletes, multi-sport athletes, and runners whom want to incorporate cross training. It includes personalized coaching by Coach Marshall and customized workouts that will lead to greater success. Training programs are broken down into 16-week ($175), 12-week ($140), and 8-week ($100)options .

  • Gold Plan Details
  • FREE initial consultation: We set up a time to speak to one another for about an hour (either on the phone or in person, if you are local). We discuss your current and past training and determine your goals and expectations.
  • PERSONALIZED Training Plan: A training plan made just for you and your lifestyle (no cookie cutter plans)! The training plan is delivered in two week increments so it can be adapted based on how you’re progressing. Includes daily workouts and weekly feedback.
  • ONLINE Access: Your receive your our own Final Surge account that gives you online access to your weekly customized training schedule with detailed workout description and instruction.
  • UNLIMITED Communication: Unlimited access to Coach Marshall via text, email or phone. Plus ongoing coaching feedback, comments, and tips.
  • RACE & Performance Strategy: From races to training paces…proven strategies that will have you training and competing smarter.
  • STRENGTH Training: Each plan incorporates strength and plyometric exercises meant to take your training to the next level plus assist with injury prevention.
  • MULTI-SPORT & Cross-Training: Bike and Swim plans to complement running plans. Perfect for the triathlete and duathlete. Or for those who just want to add a little variety or cross-training to their schedule.
  • UNLIMITED Plan Modifications & Adjustments: Unlimited adjustments to your weekly workouts due to illness, injury, or life's hassles getting in the way.
  • INJURY Recovery Plans: Unable to run? Want to stay in shape without having to sit on the sidelines? I'll incorporate training such as Aqua Running that will keep you moving and help you stay in shape.
  • RUN Instruction: Opportunities for 1v1 or small group runs to assist with form and mechanics (varies on availability and location).

Terms and Conditions


Payment must be received before services start. Each session is 12 weeks and starts the first Monday after payment has cleared. That payment is due before services are activated. After the first session, if you wish to continue services, you will automatically be renewed for a 12 week session, unless you cancel prior to payment due date. I accept preferred payments via Paypal (please contact me if you wish to make other arrangements).


A waiver will be emailed to you (or completed online) that you must sign and sent back to me prior to receiving your first training schedule.


To cancel coaching, you must give at least two weeks notice.