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TriVelo Coaching is one-on-one online running coaching for age-group runners in any country. You get one coach, sessions set from your own calibrated numbers, and a build designed to get you to the start line healthy. It costs $99 USD a week, plus GST in Australia.
Head coach Gerard Donnelly was the 1988 Australian Ironman Champion. Our program fits around work and family, including night shifts.
We will never use AI to write your program or coach you. Read our stance on AI.
All of these come from case studies on our Get Fast Podcast.
The 4:17 was his first marathon with us, on a hilly course, and the 3:53 was on a fast, flat one. He's a triathlete and a first responder on night shifts, and he averages about four runs a week, with 50 to 60 km a week at the peak of a marathon build.
She's a triathlete who moved her focus to the marathon. She went from three runs a week to four or five, and from 25 to 45 km a week to 60 to 80 km. Her longest run was 35 km.
The course is longer than a standard marathon, and race day brought sleet and a headwind. His 5 km pace went from about 4:53 to 4:08 per km.
He's a strong cyclist who started about 20 weeks earlier with walk-running. He told Gerard: "Everything you told me that was going to happen, happened."
She's a triathlete and also won her age group at a triathlon.
You fill in a short form, then have a free call of about 30 to 45 minutes. If we can help, Gerard matches you with a coach.
You complete an athlete profile and load your training history. Your program is built in TrainingPeaks and links to your Garmin or Wahoo.
We use a 5 km or 10 km time trial, or a parkrun. You don't need a lab. Your threshold pace sets your sessions.
Your zones and sessions come from your own calibrated numbers. When you finish, your data uploads and you add a note on how it felt.
This is the centre of how we coach. Pace, heart rate and your notes show how you're handling the load, and that decides what comes next.
We change your pacing and your zones as you get fitter.
Your sessions become race-ready in the last 8 to 12 weeks, with a race plan meeting in race week and a review afterwards.
We don't put a limit on how much our coaches contact our athletes. Our goal is to get you the best results possible, and we communicate as much as that takes.
For most age groupers, the biggest limiter is injury and not getting to the start line. Your volume builds for two or three weeks, then eases for one.
Hard intervals can make you faster, but for most age groupers we think the injury risk is too high. We often use hill repeats instead, such as four 2-minute repeats, building to eight. Experienced runners may get more speed work.
Long runs are mostly easy, and you run them to time. Your longest comes about six weeks before a marathon.
If you're newer to running, Gerard's view is that 16 weeks isn't enough for a marathon. Billy's build took 25 weeks and Lauren took about 14 months. Give yourself more time than you think you need.
If you're carrying a niggle, the bike and pool can keep your fitness going while your legs recover.
Ours costs $99 USD a week, which is about $429 USD a month, plus GST in Australia.
That depends on you. Gary averaged about four runs a week, but he also swims and rides. Lauren did four or five. If you only run, your program will look different.
It depends on your experience. If you're newer to running, plan on more than 16 weeks. Billy's build was 25 weeks. If your race is closer than that, apply and tell us, and we'll tell you what's realistic.
You'll need a GPS watch that links to TrainingPeaks, such as a Garmin, and a heart-rate strap. You don't need a power meter unless you're also riding.
Possibly. Tell us about it when you apply. We look at what you can safely train while you recover, and bring your running back gradually.
No. We coach runners too, and Billy's marathon result is above. If you don't swim or ride, your program is built around that.
If your calibrated numbers don't improve in your first 8 weeks, the coaching is on us.
No. We don't lock you into a fixed six or 12-month contract, and you pay weekly in advance. You can pause for genuine reasons such as injury or significant illness.
More questions? Read the full coaching FAQ.
Also see: triathlon coaching, marathon mistakes with Dane Verwey, injury myths with Brodie Sharpe, what's included, about Gerard and Jordan.
