flash santoro

TRaining Systems

5k/10k Training Schedule

(Beginner through Experienced)  


$300 for 8 weeks; add additional weeks for $35 per week; includes:

  • 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.

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

Lady AZ Pacemakers (Women's Running Group)


  • Meet every Tuesday, Friday & Saturday in Ahwatukee.
  • Personalized and group instruction and encouragement in a fun, encouraging and unassuming atmosphere.  
  • Training plans for upcoming races
  • Learn proper warmup, stretching, efficiency, form drills, pacing, breathing and goal setting.
  • GroupMe communication leaves you with daily training partners.
  • We do group Happy Hours, birthdays and morning coffee.
  • Meet like-minded individuals

Strength Training (Mondays and Thursdays)

(Exercises, weights, core, legs, arms)

  • Runner-oriented strength training
  • Designed to prevent injuries
  • Keeps you strong for your long runs
  • Prevents degradation of running economy over distance and time
  • Tunes up the essential muscles you need for running and whole body fitness


​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. 

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!


training & programs

FOR RUNNERS of all abilities

Special Needs Runners

(60 minutes


Work with special needs runners, ages 10 & up. A one-on-one, step-by-step program to introduce the wonderful sport of running to the lives of individuals with unique circumstances. Running can improve the lives of any individual, regardless of their setbacks or condition, by giving them a feeling of accomplishment and a release of endorphins.  A one hour interview is required prior to beginning any program. Program durations are 3-6 weeks at a time. 

Autism
(Slight) Hearing Impairment
Intellectual Disability
Multiple Disabilities
Orthopedic Impairment (Must have use of legs or prosthetic) 
Other Health Impaired
Specific Learning Disability
Speech or Language Impairment
Traumatic Brain Injury
(Mild) Visual Impairment

Programs start at $450 for 3 weeks.

Corporate Running Coach & Corporate Strength Coach

(Allows flexibility for AZ residents and travelers visiting Arizona, private or group training available-will travel in the greater Phoenix area*)

Privately-led runs and strength training sessions for hard-working corporate executives who have limited time.

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!

*Travel fees apply for distances of more than 15 miles from 85048.

Arizona Pacemakers (Co-ed Running Group)

  • Meet every Tuesday evening and Saturday morning in Ahwatukee.
  • Personalized and group instruction and encouragement in a fun, encouraging and unassuming atmosphere.  
  • Training plans for upcoming races
  • Learn proper warmup, stretching, efficiency, form drills, pacing, breathing and goal setting.
  • GroupMe communication leaves you with daily training partners.
  • We do group Happy Hours, birthdays and morning coffee.
  • Meet like-minded individuals

½ Marathon Training Schedule

(Beginner)    


$350 for 16 weeks; add additional weeks for $35 per week; includes:

  • 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.

 480-444-8841   |   flash.santoro@gmail.com   |