flash santoro training systems


training & programs

FOR RUNNERS of all abilities



Distance Mamas (Women's Running Group)    
$150 for 12 classes, can be used anytime until the end of the year. $15 to drop in.
Included: Meet every Tuesday, Friday & Sunday. Personalized and group instruction and encouragement in a fun, encouraging and unassuming atmosphere.  Learn proper warmup, stretching, form drills, pacing, breathing and goal setting. GroupMe communication leaves you with daily training partners. We do group Happy Hours, birthdays and morning coffee. Nicest group of women you could meet!
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Tuesday Night Hurt
Speed workouts allow you to get used to a fast pace for a short distance and eventually push beyond the limits you would normally set for yourself over a longer distance.  They're tough, but gratifying. Come out and get some personal coaching on your running form, breathing, stretching habits and more! Great group of people and challenging, but encouraging (and doable) workouts for all experience levels.
BEST DEAL - $100 for 12 sessions, good through the end of 2016, can be used anytime.
$15 drop-in per session
$10 drop-in per session for FAST/Foothills Running Group, Distance Mamas and FSTS Running Camp members
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Strength Training 60 Minute Sessions
(Exercises, weights, core, legs, arms)    
Individuals: $75/hr or 4 sessions for only $200!
2 people:    $130/hr ($65 per person) Save $20!            
3 people:    $180/hr ($60 per person) Save $45!                
4+ people:  $200/hr ($50 or less per person) Best rate!
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Running Training 60 Minute Sessions     
(Proper warmup, stretching, proper running form instruction, speed/endurance training)    
Individuals: $75/hr or 4 sessions for only $200!        
2 people:    $130/hr ($65 per person) Save $20!            
3  people:    $180/hr ($60 per person) Save $45!                
4+ people:  $200/hr ($50 or less per person) Best rate!
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Form & Efficiency Analysis (60 minutes)    
(Video and frame-by-frame detailed review and critique of running form from front, sides and back, instruction on            improvement, running drills, dynamic and static stretching, great for follow-ups, too)      
Individuals: $75/hr            
2 people:    $130/hr ($65 per person) Save $20!
Max 2 people per session
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5k/10k Training Schedule (Beginner through Experienced)    
$300 for 8 weeks; add additional weeks for $30 per week
Included: Training plan, custom-tailored to individual runner’s needs and goals. 60 minute individual session with
Coach Flash to analyze/learn form, stretching, drills. Group runs and workouts with like-minded people.
Access to Coach Flash via email, text and feedback via Google Docs).
Works best for those willing to train 3-5 days per week. Prepares runners of all levels for an upcoming race
or series of races
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½ Marathon Training Schedule (Beginner)    
$350 for 16 weeks; add additional weeks for $30 per week
Included: Training plan, custom-tailored to individual runner’s needs, personal bests and goals. 60 minute session
with Coach Flash to analyze/learn form, stretching, drills. 60 min follow-up session with speed workout to determine
progress and check form. Access to Coach Flash via email, text and feedback via Google Docs)
Works best for those willing to train 3-5 days per week. Prepares runners of all levels for their ultimate goal
of running a half marathon! Intermediate or Advanced Runners, please contact Coach Flash for inquiries regarding
½ marathon or marathon training.
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