Run Coaching

Are you just getting started? Are you looking to increase mileage or get faster? Are you an experienced runner who wants some accountability? Whether you’re thinking of getting off the couch to run that first 5K around the neighborhood or ready to take your training to the next level, ARCTIC Run Coaching can help you achieve your goals.

At ARCTIC, we specialize in the following:

  • Gait Analysis
  • Providing beginner to 3-mile training plans
  • Teaching clients how to run
  • Providing one-on-one private coaching
  • Providing guidance, motivation, and running tips
  • Providing guidance on proper equipment
  • Providing specific running training plans for race time goals (e.g. Cherry Blossom 10-Mile Run, Rock ‘n’ Roll Half Marathon, Army Ten-Miler, Marine Corps Marathon, Boston Marathon)

Below are sample programs that we offer and all programs are able to be customized to your specific needs and goals.  If you have any questions, email ARCTIC’s Lead Running Coach Caroline Merena, ACSM, RRCA Certified Running Coach.


The goal of an ARCTIC gait analysis is efficiency. Greater efficiency equates to greater distance, speed, and power output. To accomplish this we take a three-fold approach:

  • Treadmill Assessment focusing on the big rocks (cadence, sound and vertical displacement) more than the little rocks (biomechanics and verbal cues)
  • Functional Movement Screen (FMS) tests 7 basic fundamental movement patterns looking for weak links and asymmetries. We then provide corrective exercises to guide you in accomplishing greater mobility, strength and stability which will contribute to greater efficiency when running.
  • Brief Outdoor Run with our running coach to tie it all together


COUCH TO 5K [$135]
This program is designed to jump start your running program. This package includes:

  •  4-week online program custom designed for your fitness level.
  • Initial interview with your coach to establish goals and create your program.
  • Weekly check-ins and input from your coach on all things running.


This package includes:

  • 12-week online program to help you hit a time or conquer a new distance in that big race.
  • Initial consultation with coach to establish where you are in your running and establish your race goals.
  • Weekly workouts tailored to your progress and schedule.
  • Input from your coach on everything from race strategy to shoes.


This program is to support school athletes with their on-going training. This package includes:

  • Initial consult, customized questionnaire, first week workout and video breakdown analysis [$90]
  • Additional weeks tailored to athlete’s goals and abilities [$50 per week]
  • Continuing input from two expert coaches Six Star Marathoner Caroline Merena and 11-time National Track Champion Derek Holdsworth
  • Build on athlete’s progress each week with pace changing, speed and distance workouts
  • Flexible training schedules to work with family life or quarantines.
  • Expert advice on racing flats, race strategies and more



  • 60-minute runs with your personal coach [$65]

Google Map

Contact Information

1401 N Adams Street
Arlington, VA 22201
Phone: 703-465-1213
Fax: 703-465-1211