A static training plan includes 12-16 weeks of mileage and planning based on individual needs and schedules. It includes a sit down or phone consultation and a spreadsheet plan with goal mileage and workouts each week leading up to your race.

The difference between a static plan and premium coaching is that your plan is not consistently being monitored and any updates and schedule changes would be made by you as the individual. These are still great affordable individual plans, but they are simplified and less interactive that premium coaching.

If you are paying for Essential Run package or have an existing Essential Run package, you can choose the $60 option as the discounted rate for being a current athlete.

Get individual attention from one of our coaches. This includes sit down consultation, form analysis in the selected sport, or discussion of goals based on individual needs. Our coaches are always available at practice, but sometimes you need more 1 on 1 time.

If you have a coaching package, 1 on 1 rates for run, cycling and triathlon are discounted. Swims, and nutrition involve much more in depth analysis and pool time which adds to the cost.

New Clients begin with a one time 1-hour Initial Nutrition Consultation which includes a complete nutrition history using food journals or food recall, evaluation of current eating habits and recommendations for any changes needed to achieve the client's nutrition and/or athletic training/racing goals.

Follow Up Nutrition Session: Established Clients (those who have previously received a 1-hour Nutrition Consultation)

ON-LINE NUTRITION COACHING
This program is great for clients who live outside the greater Wilmington area or are too busy to schedule regular meetings.

3 MONTH WEIGHT LOSS NUTRITION PROGRAM
Our 3-Month Weight Loss Nutrition Program is individualized to meet your needs to fuel for training.

MONTHLY CUSTOM MEAL PLANNING
Love to cook and eat healthy but just can't find the time to figure it out on a busy schedule? Struggling with eating enough to fuel your training while trying to lose weight? The custom meal planning program is right for you!

RACE READY NUTRITION PROGRAM (3 months)
Want to dial in your nutrition, energy and weight before your next big race? Not sure what or how much you should eat each day when you are training for a marathon or half marathon? Love to cook and eat healthy but just can't find the time to figure it out on a busy schedule?

Our swim program meets 3 times per week at the YWCA. Our coaches will help you stay accountable in the water and teach you how to swim like a fish. If you have never swam, you should start with a 1 on 1 session.

YWCA membership costs are included with our swim sessions. You would need to be a separate member outside of our classes, but the class fee includes the use of pool time.

We have several swim packages that can help jump start your swimming. When you purchase packages, our system will issue you a coupon code in your receipt that you will use to cancel out the $20 fee when registering for the class.

We have a 12 pack, 8 pack or 4 pack based on how often you would like to swim. Each of these packages expires in 3 months. USE IT OR LOSE IT. If you RSVP and then later find out you cannot attend, you must UNRSVP before 8pm the evening before your swim practice.

Athletes with another current WOL Package receive a $10 per package discount.

Ride with us on your home trainer. Coach Aaron Kolk will send you a workout file + ZOOM log in so you can be coached right over the airwaves on your own bike in your own home. You will be guided and coached by our coaches along with training with our athletes from all over the USA.