How does Flat Rock coaching work?

Every Flat Rock athlete works one-to-one with a coach. After you apply, we'll have a short conversation to make sure we're a good fit and match you with the coach whose specialism aligns with what you're training for. From there, you get a custom training plan loaded into TrainingPeaks, weekly check-ins with your coach, race-day strategy support, and access to the wider Flat Rock runners' network. Coaching is month-to-month with no long contracts — you can pause or stop whenever you need to.

Do I need TrainingPeaks?

Yes — we use TrainingPeaks as the platform where your training plan, workouts, and progress live. It's where your coach uploads your weekly sessions, where you log your runs, and where strength work sits alongside the running. The base TrainingPeaks athlete account is free, so the only cost is the coaching itself.

Is coaching in-person or online?

All of our coaching is delivered online — through TrainingPeaks, messages, voice notes, and video calls. Our athletes train across South Africa, France, Spain and New Zealand, and the coaching works wherever you're running. For our Cape Town-based athletes, there are weekly group runs and Thursday track sessions at Green Point Stadium — but these are added to the coaching, not how the coaching itself happens.

How often do I speak to my coach?

Expect at least one full check-in per week through TrainingPeaks, where your coach reviews how the previous week went and adjusts the upcoming week. On top of that, day-to-day communication happens through messages, voice notes, and the occasional video call when something needs unpacking. If something comes up mid-week — a niggle, a missed session, a question about a workout — you can message your coach and you'll usually hear back the same day.

What does race-day support look like?

A few weeks before your goal race, we'll work through the race itself — pacing strategy, nutrition plan, kit, the bits of the course you should know, the contingencies if things go sideways. Pre-race calls cover all of this in detail. On race day, you'll know what to expect, you'll have a plan, and you won't be figuring it out in the start chute. For races where one of our coaches is also racing or supporting on the ground, there's also in-person support at events when it's possible.

Do I need to be at a certain level to work with you?

No — we coach across the full spectrum, from first-time marathoners and runners returning from injury, all the way through to athletes targeting UTMB and Western States. What matters more than your current pace is your commitment to the work and your willingness to engage in the process. If you're not sure whether Flat Rock is right for you, get in touch and we'll have a conversation — there's no pressure either way.

How much does coaching cost?

Coaching is priced as a monthly subscription. We'll share specific pricing once we've had an initial conversation about your goals and what you're looking for. There are no long contracts — coaching is month-to-month and you can stop whenever you need to.

Can I switch coaches if it's not working?

Yes. If it turns out the coach we matched you with isn't quite the right fit — different communication styles, different focus, anything — we'll move you to another coach on the team. The whole reason we have multiple coaches with different specialisms is so you can find the one who works best for you.

What if I get injured or need to pause?

Injuries, illness, work crises, family things — all of these will happen at some point during your time with us. Your coach adjusts your plan around them. If you need to pause coaching entirely for a few weeks or longer, that's fine too. Just let us know.

Do you coach athletes outside South Africa?

Yes. While Flat Rock is based in Cape Town, our coaches and athletes are spread across South Africa, France, Spain and New Zealand. Naomi Brand, one of our coaches, is based in New Zealand, which means there's full coverage of European and Australasian time zones for athletes who prefer a coach closer to home. Coaching is online, so geography doesn't change what's possible — what does change is the kinds of races and conditions we're tuned in to.

Specialist endurance coaching for trail and road runners

From 5kms to 200 milers, and everything in between, we help athletes prepare for big goals.

LET'S TALK

Good coaching should help people stay in the sport longer

Flat Rock Endurance was built around the kind of coaching we wanted ourselves.

Thoughtful training built around consistency, longevity, and learning to enjoy the process while pursuing meaningful goals.

A man with glasses, a beard, a pink beanie, and a black jacket standing near an outdoor running track, looking to his right. A woman with glasses, an olive green beanie, and dark hair is blurred in the foreground on the right side. Several people are walking in the background near the track.

Flat Rock Endurance coach, Erin van Eyssen cheering on Colin, one of his athletes at Kloof Corner Aid station during the Ultra Trail Cape Town 100mile trail race.

Athletes racing worldwide

Pixelated staircase with yellow steps on a black background.

Toni McCann finishing 1st at OCC UTMB trail running race in 2023 as a Flat Rock Athlete. She has since become a trail running coach at Flat Rock.

Stu Mac, the Race director of UTCT and athlete coached by Erin van Eyssen, celebrating his sub-20 hour finish at Western States Endurance Run, with arms raised, wearing a striped arm sleeve, a red bandana

Janet Steer, a runner for Flat Rock Endurance participating in Marathon des Sables in 2026.

Colin, a trail runner inside a large aid station at he ultra trail race, Tor de Geants 330 in Italy, surrounded by stacks of yellow Kailas supplies or gear, wearing a black running shirt and shorts, with a running bib number 633.

Emily Djock, finishing 1st in the 100km MUT by UTMB trail running race in 2025 in George South Africa as a Flat Rock Athlete.

Heleen Mills at Gran Trail Courmayeur trail running event in Italy receiving an award for 3rd place in the 100km trail race medal from another woman, under a large colourful inflatable arch with event branding in a mountainous outdoor setting.

Stu Mac, the race director of Ultra Trail Cape Town (UTCT) is a Flat Rock Endurance athlete, coached by Erin van Eyssen, photographed at the finish of Ultra Tour de Mont Blanc (UTMB) where he finished in under 30 hours.

A woman trail running on a rocky mountain trail with a smile, wearing a black cap, blue shirt, black shorts, colorful socks, and red running shoes.

Stu Mac, the race director of Ultra Trail Cape Town (UTCT) is a Flat Rock Endurance athlete, coached by Erin van Eyssen, photographed at the start of the Western States Endurance Run where he finished in under 20 hours.

A man in athletic clothing and a cap smiling and shaking hands with another man who is wearing sunglasses and a hat. They are outdoors under a canopy with the text 'Skyrunning Series CA' visible on it, surrounded by trees and sunlight.

What coaching includes

Custom Training Plans

Every athlete starts from a different place. Your training is built around your current fitness, experience, schedule, and goals – then adjusted as life and training evolve.

Race Day Planning

We help athletes think through pacing, nutrition, gear, fuelling, and the practical side of race day so there’s less guesswork when it matters.

The Flat Rock Runners Network

Alongside coaching, athletes become part of a wider network of runners, coaches, and friends sharing experience, advice, support, and plenty of long days out on the mountain.

Coaches You Can Talk To

We stay in touch throughout the process — whether it’s adjusting training around work and family life, managing fatigue, building confidence before a race, or simply making sense of how training feels week to week.

Strength Training

Strength work designed specifically for runners is built into Training Peaks to help runners stay durable, resilient, and healthy over the long term.

Track Access + Group Runs

Cape Town-based athletes have access to Green Point track sessions, group runs, and opportunities to train alongside other Flat Rock runners.

Frequently Asked Questions

After you reach out, we'll have a short conversation to make sure we're a good fit and match you with the coach whose specialism aligns with what you're training for.
From there, you get a custom training plan loaded into TrainingPeaks, weekly check-ins with your coach, race-day strategy support, and access to the wider Flat Rock runners' network.
Coaching is on a month-to-month basis with no long-term contracts: you can stop or pause whenever you need to.
We use TrainingPeaks as the platform where your training plan, workouts, and progress live.
It's where your coach uploads your weekly sessions, where you log your runs, and where strength work sits alongside the running.
The base TrainingPeaks athlete account is free (you don't need the premium version), so the only cost is the coaching itself.
All of our coaching is delivered online — through TrainingPeaks, messages, voice notes, and video calls.
This is the modern reality of endurance coaching: the best coach for you isn't necessarily the closest one geographically.
Our athletes train across South Africa, Europe, United States and New Zealand, and the coaching works wherever you're running.
For our Cape Town based athletes, there are two weekly runs: a group trail run every Wednesday 6:30 – 07:30 and a track session at Green Point Stadium 17:30 – 18:30 on Thursdays, should they wish to attend.
It depends on what your week looks like, but we check in once per week to see how the previous week went and make adjustments to the plan for the upcoming week.
Communication happens through messages, voice notes, and the occasional video call when something needs unpacking.
A few weeks before your goal race, we'll work through the race itself – pacing strategy, nutrition plan, kit, the bits of the course you should know, the contingencies if things go sideways. Pre-race calls cover all of this in detail.
On race day, you'll know what to expect, you'll have a plan, and you won't be figuring it out in the start chute.
For races where one of our coaches are racing or supporting on the ground (UTCT for example), there is also in-person support at these events when feasible.”

We coach across the full spectrum, from first-time runners, runners returning from injury, all the way through to athletes targeting ultra distances and podiums.

What matters most is your willingness to engage in the process. If you're not sure whether Flat Rock is right for you, get in touch and we'll have a conversation; there's no pressure either way.
Injuries, illness, work crises, family family commitments are all part of life. Your coach adjusts your plan around them.
If you need to pause coaching entirely for a few weeks or longer, that's fine too. Just let us know.
Yes. While Flat Rock is based in Cape Town, our athletes are spread across the world. Naomi Brand, one of our coaches, is based in New Zealand, which means there's full coverage of European and Australasian time zones for athletes who prefer a coach closer to home. Coaching is online, so geography doesn't change what's possible.
If it turns out the coach we matched you with isn't quite the right fit, we'll move you to another coach on the team.

The whole reason we have multiple coaches with different specialisms is so you can find the one who works best for you.
Coaching is priced as a monthly subscription. We'll share pricing once we've had an initial conversation.
Contracts are on a month-to-month basis and can be stopped or paused whenever you need to.