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

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   |