Welcome to monthly coaching with Dan Shamburg, MS, CSCS

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Monthly coaching is designed to take a comprehensive approach to improving your running performance, training for peak performance for one or multiple events, staying accountable, and allowing for periodization.

PERIODIZATION: The strategic implementation of specific training phases characterized by changes in volume and intensity.

There are a few simple steps to help you get started, beginning with a conversation that will allow me to adapt my unique training plans based on your goals and abilities.

Monthly coaching is designed to:

  • Develop your goals and training through a long-term, periodized approach.

  • Prepare you to succeed for specific races.

  • Help you perform at your peak while minimizing risk of injuries with a personalized and evolving training program.

  • Teach you to improve speed, endurance and improve running economy.

  • Eliminate the "junk" miles and make each workout count.

  • Improve your supplemental training to help you get stronger, stay injury free, recover, and peak for race weekend.

Good luck and I look forward to seeing you run your best,

Coach Dan


Step One: Schedule a time to talk.

I will prepare and someday my chance will come
— Abraham Lincoln


Step Two: Download VDOT App

I share my training plans via VDOT O2 app. You can sync your training directly from your GPS device (Garmin, Sunto, STRAVA) to VDOT. Download now.

Pain is a lot more tolerable as a concept than reality
— unknown runner


Step Three: Connect with Coach Dan


STRAVA is a great resource to upload, store, review and share your runs with Coach Dan. Join the Shift Fitness group, and I can keep an eye on your progress. If you ever have questions about your training, I often use the VDOT information as well as your runs on STRAVA to get a better idea of your training. You can sync your runs to STRAVA from any GPS watch. Strava also connects to VDOT.

Rule #1. Cardio. Zombies lead a very active lifestyle, so should you.
— Zombieland