Will Small - Running Coach

Will Small

Running Coach in St. John's, NL, Canada

Your run, your time, your pace.

5.0 9 reviews
VDOT Certified V.O2 Certified — built on Jack Daniels' VDOT training methodology for personalized, data-driven coaching.
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About Will

Coaching is based on my education and experience from over 20 years of running and coaching individuals and groups. I became serious as a masters runner after my daughters were older and needed less time with Dad! I am an experienced runner at 5 km, 8 km, 10 km, 10 mile, 20 km, half marathon and marathon distances. My coaching qualification include certifications from Lydiard™ Foundation (Level III), Jack Daniels V.O2 and McMillan Running. I stay current on running topics with study and regular coach catch up meetings featuring guest presenters, coaches, instructors and mentors through Lydiard Foundation Worldwide and McMillan Running. I use this information to be your best certified coach. I coach beginner, intermediate and advanced level runners who want virtual training at their pace and at a time that fits their lifestyle. Training follows a periodization approach to build a solid aerobic base of endurance, stamina, strength, and speed. Integrating race pace enables your best run on race day. Training plans are presented on the V.O2 coaching app (mobile and web-based). Paces match your current fitness and are adjusted with race and training results. Training plans use time rather than distance for each workout. Running specific core strength and drill programs are available on a separate coaching app. Ongoing communication is via V.O2, Messenger, email, Facebook, Zoom and other social media. I am available for consultation and aim to return queries within 24 hours. If this seems to meet your requirements, please contact me at: runthenextstep@gmail.com or 1-709-682-2528.

Coaching Products

Description

This is your opportunity to ask Coach Will your questions. These topics may include the following: Suitability to coach you. Preparation for your race. Planning your race strategy. Training concerns. etc. Email Will at runthenextstep@gmail.com . You will be contacted to book a mutually suitable time.

Free - 30 minute call

Get Free Consultation

Description

- 12 week Personal training plan for 2024 Cape to Cabot including Turkey Tea 10 K. - Virtual training With Feedback. - Encouragement and accountability from coach. - Five days per week with more or less to fit your profile. - Training based on your recent running. - Complimentary V.O2 Calendar/ Final surge App with personal profile and ongoing pace updates -Plan downloaded to V.O2/Final Surge Calendar and linked to other running apps e.g. Strava, Garmin, Apple, Cronos - Training Manual -email and private Messenger access. -Other Communication as needed. Typical training week: Monday - recover/cross train Tuesday - 20 Minute warmup + 2 x 10 minutes out and back + 20 Min CD Wednesday - 40 mins- Chatty pace recovery Thursday - 75 minute Medium long including 10 X 10 second sparkles with one minute recovery. Friday - Recover/Cross train Saturday - 40 mins Easy Sunday - 2 1/2 hour Long Run

Minimum Requirements

Training will be based on your current fitness and information from completed sign-up questionnaire.. Athletes should be capable of running steady for 90 minutes at your pace.

Communication

unlimited emails, unlimited text-messages

$75.00 - 12 week plan

Purchase

Description

- 16 week Personal training plan for USR marathon, HM, 10 KM or Relay - Virtual training With Feedback. - Encouragement and accountability from coach. - Five days per week with more or less to fit your profile. - Training based on your recent running history - Complimentary V.O2 Calendar/ Final surge App with personal profile and ongoing pace updates -Plan downloaded to V.O2/Final Surge Calendar and linked to other running apps e.g. Strava, Garmin, Apple, Cronos - Training Manual -email and private Messenger access. -Other Communication as needed. Typical Training 5 times per week: Monday - recover/cross train Tuesday - 20 Minute warmup + 2 x 10 minutes out and back + 20 Min CD Wednesday - 40 mins- Chatty pace recovery Thursday - 75 minute Medium long with 10 X 10 second sparkles. Friday - Recover/Cross train Saturday - 40 mins Easy Sunday - 2 hour Long Run

Minimum Requirements

Training will be based on your current fitness and information from completed sign-up questionnaire.. Athletes should be capable of running steady for 90 minutes at your pace.

Communication

unlimited emails, unlimited text-messages

$100.00 - 16 week plan

Purchase

Description

- 12 week Personalized training plan. - Virtual training with feedback. - Encouragement and accountability from coach. - Five days per week with more or less to fit your profile. - Training based on your running level and goal. - Complimentary V.O2 Calendar App with personal profile and ongoing pace updates. -Plan downloaded to V.O2 Calendar and linked to other running apps e.g. Strava, Garmin, Apple, Cronos -Race day strategy and advice -email and private Messenger access. -Other Communication as needed. Typical Training plan for 5 times per week: Monday - recover/cross train Tuesday - 20 Minute warmup + 2 x 10 minutes out and back + 20 Min CD Wednesday - 40 mins- Chatty pace recovery Thursday - 60 minute Medium long with 5 X 10 seconds, 5 x 1 minute and 5 x 2 minutes with recovery as required. Friday - Recover/Cross train Saturday - 40 mins Easy Sunday - 90 minute Long Run

Minimum Requirements

Permission to train from health provider. Training will be based on your current fitness and information from completed sign-up questionnaire.. Intermediate and advanced runners should be running 3 to 5 times per week and capable of running steady for 60 minutes. Beginning runners will receive basic personal training to finish race without a time goal.

Communication

unlimited emails, unlimited text-messages

$75.00 - 12 week plan

Purchase

Description

You are currently running 30 minutes or walking 60 mins 3 times per week. This plan will improve your fitness and build your endurance to run 60 minutes at your pace. Your plan will start at 3 runs per week and build to 5 runs/walks in weeks 7 and 8. Cross training activities on other days is encouraged, e.g. walking, swimming, biking, hiking etc. Typical training week 5: Monday Rest/Recover Tuesday 40 Mins Easy Wednesday Rest/Recover Thursday 15' Warm -up + 5 X 10 second strides w 1 min recovery + 15' CD Friday Rest/Recover Saturday 25 Mins Easy Sunday 50 Mins Long run

Minimum Requirements

Healthy body and medical professional approval. You are capable of 30 minute run. You are motivated to follow a training plan. You have suitable running shoes!

Communication

unlimited emails, unlimited text-messages

$50.00 - 8 week plan

Purchase

Description

This training is suitable if you are new to running. You are currently walking 3 to 5 times per week for 30 minutes or more. You want to get more fit and run for 30 minutes. Your plan will include three days of walk/run combinations that will progress from mostly walking to mostly running 30 minutes. Ideally, a training partner will help you stay motivated and share your success! You will receive my training manual to explain the plan and workouts in more detail.

Minimum Requirements

You are healthy and have permission from your medical professional to participate. You are capable of walking for 30 minutes at a brisk pace. Your are motivated to complete the plan.

Communication

1 email per week, unlimited text-messages

$50.00 - 8 week plan

Purchase

Description

-You are recovering from time off from running or injury -This will help to recover and rebuild to begin training for a new season or specific race. -Virtual training at your convenience. -Standard 5 days per week. Adjusted to match your training. -Complimentary V.O2 Calendar App with personal profile and ongoing pace updates based on recent training -Plan downloaded to V.O2 Calendar and linked to other running apps e.g. Strava, Garmin, Apple, Cronos -Email and private Messenger access. -Other Communication as needed. Typical Aerobic Base Training week: Monday - recover/cross train Tuesday - 20 Minute warmup + 2 x 5minutes out and back + 20 Min CD Wednesday - 40 mins- Chatty pace recovery Thursday - 50 minute Medium long with 6 X 10 second sparkles. Friday - Recover/Cross train Saturday - 40 mins Easy Sunday - 75 mins Long Run

Minimum Requirements

Training will be based on your current fitness and overall goals from completed sign-up questionnaire. Personal plan will depend on previous experience and personal situation.

Communication

1 email per week, unlimited text-messages

$75.00 - 12 week plan

Purchase

Description

Get the routine that has helped thousands of runners build a strong, stable core. Developed specifically for McMillan Runners and Coaches. Looking for a core routine that is fun, effective, time efficient and one that you’ll actually do? You’ve come to the right place. After years of experimenting, the safest exercises that produce the best results have been selected. The perfect plan ensures you never get bored with the same routine and you keep the body progressing. Start today to build your injury-proof, runner’s body. You also get the best drills to improve your form and make you an efficient runner. Workouts come with videos to demonstrate proper techniques. Also available are programs Fantastic Feet, Marathon Legs, 3HAB for Feet to Forehead!

Minimum Requirements

Access is provided to training App calendar with emailed daily plan. No requirement other than internet access and mobile device to view plan and instruction videos.

Communication

1 email per week, 1 text-message per week

$45.00 - 12 week plan

Purchase

Description

- 16 week Personalized training plan. - Virtual training with feedback. - Encouragement and accountability from coach. - Five days per week with more or less to fit your profile. - Training based on your running level and goal race. - Complimentary V.O2 Calendar App with personal profile and ongoing pace updates. -Plan downloaded to V.O2 Calendar and linked to other running apps e.g. Strava, Garmin, Apple, Cronos -Race day strategy and advice -email and private Messenger access. -Other Communication as needed. Typical Aerobic Base Training 5 times per week: Monday - recover/cross train Tuesday - 20 Minute warmup + 2 x 10 minutes out and back + 20 Min CD Wednesday - 40 mins- Chatty pace recovery Thursday - 60 minute Medium long with 6 X 10 second strides. Friday - Recover/Cross train Saturday - 40 mins Easy Sunday - 90 minute Long Run

Minimum Requirements

Permission to train from health provider. Training will be based on your current fitness and information from completed sign-up questionnaire.. Intermediate and advanced runners should be capable of running steady for 60 minutes. Beginning runners should first complete 8 week training plan to 60 minutes.

Communication

1 email per week, unlimited text-messages

$100.00 - 16 week plan

Purchase

Description

- 16 week Personal training plan for any marathon. - Include 12 week Marathon Legs or other preferred strengthening plan. - Virtual training With Feedback. - Encouragement and accountability from coach. - Five days per week with more or less to fit your profile. - Training based on your running and/or specific race. - Strengthening plan for runners. - Complimentary V.O2 Calendar with personal profile and ongoing pace updates -Plan downloaded to V.O2 Calendar and linked to other running apps e.g. Strava, Garmin, Apple, Cronos - Training Manual -email and private Messenger access. -Other Communication as needed. Typical Aerobic Base Training 5 times per week: Monday - recover/cross train Tuesday - 20 Minute warmup + 2 x 10 minutes out and back + 20 Min CD Wednesday - 40 mins- Chatty pace recovery Thursday - 75 minute Medium long with 6 X 10 second sparkles. Friday - Recover/Cross train Saturday - 40 mins Easy Sunday - 2 1/2 hour Long Run

Minimum Requirements

Training will be based on your current fitness and information from completed sign-up questionnaire.. Athletes should be capable of running steady for 90 minutes at your pace.

Communication

1 email per week, unlimited text-messages

$100.00 - 16 week plan

Purchase

Description

- 24 week Personal training for any marathon. - Includes core strengthening program. - Virtual training with Information manual - Encouragement and accountability from coach. - Five days per week with more or less to fit your profile. - Training based on your running and/or specific race. -Complimentary V.O2 App calendar with personal profile and ongoing pace updates -Plan downloaded to V.O2 Calendar App and linked to other running apps e.g. Strava, Garmin, Apple, Cronos -Race preparation Plan -Race day strategy and advice -email and private Messenger access. -Other Communication as needed. Typical Aerobic Base Training 5 times per week: Monday - recover/cross train Tuesday - 20 Minute warmup + 2 x 10 minutes out and back + 20 Min CD Wednesday - 40 mins- Chatty pace recovery Thursday - 75 minute Medium long with 6 X 10 second sparkles. Friday - Recover/Cross train Saturday - 40 mins Easy Sunday - 1 1/2 to 2 hour Long Run

Minimum Requirements

Training will be based on your current fitness and information from completed sign-up questionnaire.. Athletes should be capable of running steady for 60 minutes at your pace.

Communication

1 email per week, unlimited text-messages

$150.00 - 24 week plan

Purchase

Description

10 mile training with benefits up to half marathon distance. - suitable for Intermediate and Advanced runners. - Personalized training plan for Tely 10 incorporating prior NLAA races. - Virtual training with feedback. - Encouragement and accountability from coach Will. - Five days per week with more or less to fit your profile. - Training based on your running level and Tely 10 goal. - Complimentary V.O2 Calendar App with personal profile and ongoing pace updates. -Plan downloaded to V.O2 Calendar and linked to other running apps e.g. Strava, Garmin, Apple, Cronos -Race day strategy and advice -email and private Messenger access. -Other Communication as needed. Sample Training 5 times per week: Monday - recover/cross train Tuesday - 20 Minute warmup + 2 x 10 minutes out and back + 20 Min CD Wednesday - 40 mins- Chatty pace recovery Thursday - 20 mins warm up + 4 X 8 mins Threshold +20 mins Cool down. Friday - Recover/Cross train Saturday - 40 mins Easy with 5 X 15 second strides. Sunday - 90 minute Long Run

Minimum Requirements

Permission to train from health provider. Training will be based on your current fitness and information from completed sign-up profile. Runners should be running long runs for 60 minutes or more. Suitable for runners with a time goal or run their best.

Communication

unlimited emails, unlimited text-messages

$75.00 - 12 week plan

Purchase

Description

10 mile training for runners who want to train at personal time and place, solo or with friends. - suitable for Runners who are new or have a goal to finish. - Personalized training plan for Tely 10 - Runners are comfortable with Virtual training. - Encouragement and accountability from coach Will. - Four days per week with more or less to fit your profile. - Training based on your current running fitness and Tely 10 goal. - Complimentary V.O2 Calendar App with personal training paces and updates. -Plan downloaded to V.O2 Calendar and linked to other running apps e.g. Strava, Garmin, Apple, Cronos -Race day strategy and advice -email and private Messenger access. -Other Communication as needed. Sample Training 4 times per week: Monday - Off Recovery Day Tuesday - 40 minutes easy with 4 x 15 second fast strides. Wednesday - Off Recovery Day Thursday - 15 mins warm up + 6 x 1 min intervals with 1 minute recovery+15 mins Cool down. Friday - Off Recovery Day Saturday - 35 mins Easy with 4 X 15 second fast strides. Sunday - 70 minute Long Run

Minimum Requirements

Training will be based on your current fitness and information from completed sign-up profile. Runners should be running long runs for 60 minutes or more. Suitable for runners with a goal to finish without a challenging time goal.

Communication

unlimited emails, unlimited text-messages

$75.00 - 12 week plan

Purchase

Description

Discounts available for ANE members and Friends, Contact me directly for info. - Personal coaching for serious runners. - Limited number available - Virtual coaching includes training Handbook - Annual training based on your running and/or race goals. - Incorporate other races with peak for goal race. - Training also includes Trail, Ultra, Triathlon, etc.. - Complimentary V.O2 Calendar with personal profile and ongoing pace updates -Plans downloaded to V.O2 Calendar and linked to other running apps e.g. Strava, Garmin, Apple, Cronos -Race day strategy and advice -Training monitored with feedback - Includes running specific core strength training and drills -Unlimited email and private Messenger access. -Other Communication as needed. Typical Aerobic Base Training week: Monday - recover/cross train Tuesday - 20 Minute warmup + 2 x 10 minutes out and back + 20 Min CD Wednesday - 40 mins- Chatty pace recovery Thursday - 60 minute Medium long with 6 X 10 second sparkles. Friday - Recover/Cross train Saturday - 40 mins Easy Sunday - 90 mins Long Run

Minimum Requirements

Permission to train from health provider. Sign and return Terms of Coaching Agreement Training will be based on your current fitness and overall goals from completed sign-up questionnaire.. Athletes should be capable of running steady for 60 minutes at own pace. Training is included if required to reach your steady 60 minutes.

Communication

unlimited emails, unlimited text-messages

$80.00 / month

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 Will

Athlete requirement

A healthy body with a medical professional OK to train. Motivated to improve and follow a healthy lifestyle. Complete the athlete Information questionnaire. Willing to train seriously and connect training to the coaching app to enable effective virtual coaching. Contact me if you need training that is not covered in the list of distances. We'll work together to make it happen. I look forward to working with you!

Distances coached

General Fitness, 5km, 10km, 15km, Half Marathon, Marathon , Ultra Marathon

Languages

English

Coaching options

Online/Remote coaching

Group coaching

Consultations

Specialties

Competitive Runners, Boston Marathon, Beginner Runners, Recreational Runners, Masters Runners, Triathlons

Reviews

5.0
9 reviews
5 - Exellent
4 - Great
3 - Good
Avatar of Rachel Swyer

Rachel Swyer

Jun 29, 2026

Will has been great to work with very supportive, and a great variety of work outs, no matter what your goals are!

LL

Laura Lawes

Feb 9, 2025

Will is very knowledgeable and gives constant feedback. I really enjoy how he explains the purpose of each run, I would recommend!

Avatar of Emily Church

Emily Church

Feb 7, 2025

Listens to your goals, very encouraging and every responsive and adaptive! Couldn’t recommend more

Avatar of Garrett Barry

Garrett Barry

Sep 30, 2024

Will's expertise and guidance has been great for helping me define realistic and reachable goals. He has been attentive and encouraging and available to answer any questions. We've worked together to ... Will's expertise and guidance has been great for helping me define realistic and reachable goals. He has been attentive and encouraging and available to answer any questions. We've worked together to increase my performance and I've set new personal records with his help.

Avatar of Tracy Lawrence

Tracy Lawrence

Sep 2, 2024

Excellent trainer great running plan that works great and keeps me committed. Thanks so much

Avatar of Betty Mckenna

Betty Mckenna

Sep 2, 2024

Will is an excellent coach. In my 70,s and had resigned myself to fact that small/ short runs were sufficient. Wills guidance and support got me back to a routine and training plan that challenges me ... Will is an excellent coach. In my 70,s and had resigned myself to fact that small/ short runs were sufficient. Wills guidance and support got me back to a routine and training plan that challenges me to do what I am capable of . The feedback really helps me be a better runner. Even on days when I did not have the best run he was supportive and encouraging. The training plans are excellent and feedback is very motivating. . Couldn’t have done it or improve without his support.

Avatar of Gail Price

Gail Price

May 30, 2024

Awesome training plan. Will took me back to basics and built me back up. I can see and feel a huge improvement in just a month. Trust the process and follow the plan. I have worked with Will for 10 ye... Awesome training plan. Will took me back to basics and built me back up. I can see and feel a huge improvement in just a month. Trust the process and follow the plan. I have worked with Will for 10 years but decided after knee surgery to get a custom plan to get me back. It works!!!

GH

Greg Hiscock

Nov 20, 2023

Will is very supportive, and is always providing feedback, from his wealth of running and training knowledge.

Avatar of Heather Barrett

Heather Barrett

Nov 19, 2023

I am a mid 50s female runner, middle of the pack, always looking to improve my performance. Will is an excellent coach for me! He is attentive, encouraging, and engaged with his athletes. He makes my ... I am a mid 50s female runner, middle of the pack, always looking to improve my performance. Will is an excellent coach for me! He is attentive, encouraging, and engaged with his athletes. He makes my workout plan enjoyable and is genuinely interested in the outcomes for his runners.

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

Will Small brings over 20 years of running and coaching experience to remote, group and consultation coaching. VDOT O2, Lydiard Level III and McMillan-trained, he delivers periodized, time-based plans via the V.O2 app with tailored paces, core strength and drill programs, plus responsive communication. Explore his training plans or private coaching.

Frequently asked questions

This coach supports runners focused on General Fitness, 5km, 10km, 15km, Half Marathon, Marathon, and Ultra Marathon with coaching specialities that include Competitive Runners, Boston Marathon, Beginner Runners, and Recreational Runners.

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

Yes. Will Small coaches Competitive Runners, Beginner Runners, Recreational Runners, and Masters Runners specifically for General Fitness, 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.

A healthy body with a medical professional OK to train. Motivated to improve and follow a healthy lifestyle. Complete the athlete Information questionnaire. Willing to train seriously and connect training to the coaching app to enable effective virtual coaching. Contact me if you need training that is not covered in the list of distances. We'll work together to make it happen. I look forward to working with you!

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