Karli Saur - Running Coach

Karli Saur

Running Coach in Bernardsville, New Jersey, United States

Performance based, Results driven! Finish what you've started.

VDOT Certified V.O2 Certified — built on Jack Daniels' VDOT training methodology for personalized, data-driven coaching.
RRCA Level 1 RRCA Certified — trains coaches in safe running instruction, injury prevention, and race preparation.
RRCA Level 2 RRCA Certified — trains coaches in safe running instruction, injury prevention, and race preparation.
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About Karli

After completing a two-sport DIII collegiate career, Coach Karli took to endurance running to fulfill her competitive edge. Over the last 12+ years, she has run/paced/coached nearly 50 races worldwide both with teams & individual clients; she considers the ultra distance the most fun. In addition to being both an RRCA & VDOT O2 certified Run Coach, Karli is also a NASM CPT & holds specializations in PES, FNS, CES, KettleBell Athletics, Pre/Post-Natal, & various other areas. Fun fact: Coach Karli is a skilled carpenter & plays the flute! (Not to mention she doesn’t go anywhere her dog, Bucky & now new baby girl, aren't invited.) Coaching style: Expect to be challenged with thoughtful, intuitive programming that always has a specific purpose. Speed, hills, and endurance intervals are all arranged throughout your program to keep up your strength both inside & outside the gym.

Coaching Products

Description

In this 30 minute consultation, you can expect to experience a comprehensive body weight movement assessment, a full gait analysis, and a conversational overview of your personal/running/fitness goals. The movement assessment will allow us to see your specific kinesiological weaknesses & strengths as well as some potential physiological effects. You should prepare for a decent body weight workout during this initial consultation/session in addition to a continuous in-depth conversation regarding your history, present status, and goals for your future. **This will be performed either via FaceTime/Skype/etc OR in-person in the Somerset County, NJ area.

$55.00 - 30 minute call

Purchase

Description

Custom full marathon training program tailored specifically to your wants and needs. Have a PR to beat? Let's get after it! Looking to stay injury/pain free? I got you! Nervous about tackling a destination race and want some personalized guidance? I can definitely help. Over the course of our 16 weeks working together you will have 3-5 days of running workouts per week + 1-2 strength sessions and 1-2 days off. The varying numbers of days for each mode of exercise are how we will construct your calendar to fit your personal needs; not to mention the specificity I can offer you for your running workouts and your non-running days with my expertise as a Certified Personal Trainer, Corrective Exercise Specialist, and Women's Fitness Specialist credentials.

Minimum Requirements

Doctor clearance required.

Communication

2 emails per month, 10 text-messages per month, 2 calls per month

$299.00 - 16 week plan

Purchase

Description

Custom half marathon training program tailored specifically to your wants and needs. Have a PR to beat? Let's get after it! Looking to stay injury/pain free? I got you! Nervous about tackling a destination race and want some personalized guidance? I can definitely help. Over the course of our 12 weeks working together you will have 3-5 days of running workouts per week + 1-2 strength sessions and 1-2 days off. The varying numbers of days for each mode of exercise are how we will construct your calendar to fit your personal needs; not to mention the specificity I can offer you for your running workouts and your non-running days with my expertise as a Certified Personal Trainer, Corrective Exercise Specialist, and Women's Fitness Specialist credentials.

Minimum Requirements

Doctor clearance required.

Communication

2 emails per month, 10 text-messages per month, 1 call per month

$249.00 - 12 week plan

Purchase

Description

"Get Moving" Fundamentals Plan Includes: - Limited communication access to Coach Karli - Complete VDOT calendar format program - Structured training plan based on your overall goals - Weekly outline of when/how long to run - Weekly outline of when/how long to cross train

Minimum Requirements

No minimum requirement to get started.

Communication

4 emails per month, 8 text-messages per month, 1 call per week

$200.00 / month

Purchase

Description

"Goals First" Choice Plan Includes: - Semi-limited communication access to Coach Karli - Complete VDOT calendar format program - Structured training plan based on your specific goals - Weekly outline of when/how long to run - Detailed running workouts

Minimum Requirements

Minimum requirement of 10 miles per week consistently logged over the last 12 weeks.

Communication

8 emails per month, 10 text-messages per month, 1 call per month

$300.00 / month

Charged after 10-day trial

Purchase

Description

Inside Out Premium Package includes: - Full communication access to Coach Karli - Complete VDOT calendar format program - Structured training plan based on your specific goals - Weekly outline of when/how long to run - Detailed running workouts - Detailed strength workouts - Nutrition coaching (free Google sheet log)

Minimum Requirements

Minimum requirement of 20 miles per week consistently logged over the last 12 weeks.

Communication

unlimited emails, unlimited text-messages, unlimited calls, 2 in-person sessions per month

$400.00 / month

Charged after 10-day trial

Purchase

Description

"Strength in Run" Prime Plan includes: - Near full communication access to Coach Karli - Complete VDOT calendar format program - Structured training plan based on your specific goals - Weekly outline of when/how long to run - Detailed running workouts - Detailed strength workouts

Minimum Requirements

Minimum requirement of 20 miles per week consistently logged over the last 12 weeks.

Communication

12 emails per month, unlimited text-messages, 4 calls per month, 1 in-person session per month

$350.00 / month

Charged after 10-day trial

Purchase

How it works

01.

Choose how you want to work together

Book a consultation, choose a training plan, or start private coaching.

02.

Connect with your coach

Share your goals, experience and upcoming races.

03.

Start training

Get your plan, stay connected and track your progress in VDOT.

Training with Karli

Athlete requirement

No specific or general requirements prior to initial consultation.

Distances coached

General Fitness, 800m, Mile/1500m, 5km, 10km, 15km , Half Marathon, Marathon, Ultra Marathon

Languages

English

Coaching options

In-person

Online/Remote coaching

Group coaching

Training camps

Consultations

Specialties

Competitive Runners, High School Runners, Nutrition Advice, Boston Marathon, Cross Training Advice, Mental Skills , Beginner Runners, Recreational Runners, Masters Runners

AI Summary Based on information provided in Karli's profile.

Karli blends a two-sport DIII competitive background and 12+ years of endurance coaching—having run, paced, or coached nearly 50 races worldwide—to deliver thoughtful, purpose-driven programs. VDOT O2 and RRCA-certified, she uses speed, hills, and endurance intervals plus cross-training and nutrition guidance for beginners through competitive athletes. Explore her coaching and plans.

Frequently asked questions

This coach supports runners focused on General Fitness, 800m, Mile/1500m, 5km, 10km, 15km, Half Marathon, Marathon, and Ultra Marathon with coaching specialities that include Competitive Runners, High School Runners, Nutrition Advice, and Boston Marathon.

Yes. Karli Saur is currently accepting new coaching clients, and you can reach out directly from this profile page.

Yes. Karli Saur coaches Competitive Runners, High School Runners, Cross Training Advice, Beginner Runners, Recreational Runners, and Masters Runners specifically for General Fitness, 800m, Mile/1500m, 5km, 10km, 15km, Half Marathon, Marathon, and Ultra Marathon, tailoring the plan to experience level and race distance together.

This coach currently offers Consultations, Training Plans, and Private Coaching. Product availability can change as the coach updates their marketplace offerings.

No specific or general requirements prior to initial consultation.

Coaching is available through In-person, Online/Remote coaching, Group coaching, Training camps, and Consultations. Review product details to choose the format that best matches your goals.