Question 1

How does Flat Rock coaching work?

Accepted Answer

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.

Question 2

Do I need TrainingPeaks?

Accepted Answer

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.

Question 3

Is coaching in-person or online?

Accepted Answer

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.

Question 4

How often do I speak to my coach?

Accepted Answer

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.

Question 5

What does race-day support look like?

Accepted Answer

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.

Question 6

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

Accepted Answer

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.

Question 7

How much does coaching cost?

Accepted Answer

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.

Question 8

Can I switch coaches if it's not working?

Accepted Answer

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.

Question 9

What if I get injured or need to pause?

Accepted Answer

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.

Question 10

Do you coach athletes outside South Africa?

Accepted Answer

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.

Enduring the lockdown