Evolution Running Coaching, Services & Products

Let top coach Ken Mierke help you perform to your potential

Ken Mierke has coached:

7 World Champions

17 National Champions

28 Team USA Members

Male and Female Hawaii Ironman age group podium finishers

Coaching beginners to professionals

B.S. Exercise Physiology, minors in Nutrition, Biology, and Psychology

2-time ITU World Triathlon Champion (2-time gold medalist and 2-time silver medalist)

Ironman University Certified Coach

Slowtwitch Certified Swim Coach

Certified in Metabolic Efficiency Training (maximizing fat oxidation through nutrition and exercise)

• 1996 Olympic Torchbearer • Clients have won 10 World Championships and 30 National Championships. • Lost 80 pounds himself and kept it off for thirty years • USAT Mid-Atlantic Region Athlete Development Coordinator, 2002-2003 • Featured in NYT #3 bestseller Born to Run for both Evolution Running techniques and VO2 testing • Director of Training, Joe Friel's Ultrafit, 2002-2004 • Director, Joe Friel International Coaches Symposium, 2003 and 2004 • Instructor, USAT Coaches Certifications, 2003 to 2006 • Developed coach instruction modules, which provided CEUs for USA Triathlon and USA Cycling Certified Coaches. • Presented conferences for Healthy Running, which provided CEUs for Physical Therapists, all over the U.S. 2014 - 2016 • Conducted or Supervised over 9,200 tests of VO2 Max, Aerobic Threshold, and Lactate Threshold

• Published more than 40 articles in Inside Triathlon and Velo News magazines • Author, The Triathlete's Guide to Run Training • Producer, Evolution Running: Run Faster with Fewer Injuries DVD • Producer, Lean for a Lifetime: An Athletes Guide to Losing the Last Ten Pounds DVD (due out 2019) • Author, Lean for a Lifetime: An Athletes Guide to Losing the Last Ten Pounds (due out 2020) • Author, Evolution Running: Run Faster and Farther Without Injury (due out 2019)

Coaching Services

Consults

Schedule a consult with Head Coach Ken Mierke, either in person or by phone, for $200 per hour. Consults will be billed in 15-minute segments after the first hour.

Training Schedules

$100 start up fee for first schedule. Subsequent start up fees will be waived within 30 days of previous schedule ending.
$900 for 12 month schedule
$600 for 6 month schedule
$400 for 3 month schedule

Head Coach Ken Mierke develops customized training schedules to get you to race day ready to perform to your potential. This is the most cost effective coaching program. Ken will review your training and racing history, seasonal goals, strengths and weaknesses. He produces schedules customized to your unique physiology, goals and experience. This program offers no interaction with the coach after the schedules have been delivered and explained. The athlete will fill out an extensive questionnaire and talk with Ken. Ken then delivers the schedule and goes over the schedule to make sure the athlete understands every aspect. Beyond that, additional consults will be charged separately.

Schedules will include:
-- Specific daily workouts, based on duration, intensity, and technique concentration.
-- Race day nutrition guidelines for your priority events
-- Drills to help you develop more efficient techniques
-- A number of articles on topics that will help with your training and racing.

Basic Coaching Program

$250 per month plus a $100 start-up fee

    This program provides high level, cost effective coaching.
    Monthly training schedules
    Monthly formal consult by phone
    Contact at athlete’s initiative.
        Email any time
        Call during coach’s office hours
    Tests and technique lessons at discount price of $100
    Minimum commitment 3 months.
    Annual Training Plan at no additional fee with 6-month contract.
    Start-up fee waived with 12-month prepaid contract

Premium Coaching Program

$400 per month plus a $100 start-up fee

    This program provides the athlete with the ultimate interaction with their coach.
     Annual training plan
     Monthly training schedules
     Weekly formal consult by phone or in person
     Constant email communication
     Contact will be at both the athlete's and the coach's initiative.
     Free technique lesson quarterly
     Free registration at any Fitness Concepts clinic or seminar
     Minimum commitment 3 months.
     Free VO2 test quarterly
     Start-up fee waived with 6-month prepaid contract

Other Services

VO2 Max Testing

Using a graded exercise test on a treadmill or Computrainer, we measure the volume of your expired air along with the oxygen and carbon-dioxide content of that air. The data provides:

Aerobic Threshold: The most efficient intensity for endurance training

Lactate Threshold: The highest intensity at which the muscles recycle lactic acid as quickly as it is produced. Precisely determining lactate threshold dramatically increases workout efficiency.

VO2 Max: Also called aerobic capacity, VO2 Max is the volume of oxygen that your muscles use in one minute of maximal exercise. This provides an indication of your talent and a baseline for future tests to monitor improvement. VO2MaxTesting.net

Bike Fit

Optimal bike fit optimizes torque, efficiency, and aerodynamics for your unique anatomic and physiological characteristics. Link to ProfessionalBikeFit.com

Diet Analysis and Nutrition Guidance

Our staff will work with you to develop optimal nutrition habits for workouts, racing, and general nutrition. Bodyfat reduction is a special area of expertise of ours. Our Exercise Physiologists have lost a combined 80 pounds and gone on to win world triathlon championships. LeanForaLifetime.com

Video Stride Analysis

Ken Mierke, developer of Evolution Running, will analyze your running stride and provide a report which recommends and prioritizes adjustments to your stride to increase efficiency and minimize injuries.