Fly Free Run and Wellness
Fitness Trainer and Run Coach

Services & Rates

Virtual coaching is available throughout the United States.

In-person personal training, group fitness classes, and run coaching are offered at the Fly Free studio inside RiverWell Movement in Monticello, Minnesota. Run coaching sessions may include treadmill-based instruction, form guidance, pacing, intervals, and personalized workouts.

Outdoor run coaching and meetups may also be available throughout the Minnesota Twin Cities metro, St. Cloud area, and Two Harbors/North Shore area (on select weekends)

Virtual run coaching and personalized fitness plans are delivered through the Final Surge app, which is free for clients and easy to use. Your workouts, instructions, progress tracking, and coach communication are all kept together in one convenient place.

Online coaching is offered on a month-to-month basis.

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Virtual Coaching- $70/month

  • 45 minute intake- in person or virtual (in person restrictions apply)

  • bi-weekly training plans on app

  • Weekly email follow-up

  • Unlimited email and app communication

  • Race planning

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Personalized Fly Free Training Plan- Running, Walking, Hiking & Overall Fitness (Built for Real Life + Chronic Conditions)

A Training Plan Built Around YOU!

1 Month Personalized Plan (4 Weeks) $15

Best for: getting started, rebuilding fitness, consistency, chronic conditions, “I need structure”

A custom 4-week plan built around your schedule, goals, and fitness level- perfect for creating a simple routine with steady progress.

Coaching and ongoing adjustments not included

 

3 Month Personalized Plan (12 Weeks) $35

A personalized 12-week plan designed to build strength, endurance, and consistency over time. Great for runners, walkers, or anyone ready for structured training that actually fits their life.

Coaching and ongoing adjustments not included

 

5 Month Progressive Plan (20 Weeks) $50

Best for: half marathon / marathon base, hiking endurance, long-term transformation
Long-range plan written in phases

A long-term 20-week plan built in phases to help you safely build endurance and confidence over time. Ideal for bigger goals and long-range progress.

Coaching and ongoing adjustments not included

 

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Individual Sessions

45 minutes: $45

(Longer sessions available-  contact me for more info!)

  • Guided Strength and mobility workouts

  • Treadmill walking or running intervals

  • Speed work

  • Functional fitness and conditioning

  • Race planning and pacing strategy support

  • Motivation and mindset coaching

Buddy Training

45 minutes: $65 total
$32.50 per person

Bring a friend and train together! Buddy sessions are a fun, affordable way to work toward your goals while getting personalized coaching, support, and accountability.

Sessions can be tailored to both participants and may include:

  • Guided strength and mobility workouts

  • Functional fitness and conditioning

  • Treadmill walking or running intervals

  • Race planning and pacing strategy support

  • Personalized modifications for each person

  • Motivation and mindset coaching

Buddy training is designed for two people who want to attend and train together. Both participants must be present for the scheduled session.

Individual Training Bundles

Stay consistent and save by purchasing multiple sessions in advance. Each 45-minute session is personalized around your goals, fitness level, and individual needs.

4 Sessions: $170
$42.50 per session

8 Sessions: $320
$40 per session

Buddy Training Bundles

Train alongside a friend while receiving personalized coaching, modifications, and support for both participants.

4 Sessions: $240 total
$120 per person · $30 per person, per session

8 Sessions: $440 total
$220 per person · $27.50 per person, per session

Buddy bundles are shared by the same two participants. Both participants must attend the scheduled session together.

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