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.

Kaçkar by UTMB Race Report: Sveta Becker Takes 3rd

83 km · 5,500 m of climbing · 3,500 m high point

Last month, Flat Rock athlete Sveta Becker travelled to north-eastern Turkey to race Kaçkar by UTMB. She came home with third place, plenty of stories, and a soft spot for Turkish mountain cows.

-KAÇKAR by UTMB - 83 km • 5,500 m+ • 3,500 m _ Sveta Becker - Flat Rock Endurance.jpg

-KAÇKAR by UTMB - 83 km • 5,500 m+ • 3,500 m altitude _ Sveta Becker - Flat Rock Endurance .jpg

Sveta went into Kaçkar by UTMB with a clear idea of why she was there: "This race is for me. A race to have an adventure, not to prove anything to anyone, but to use it as a building block. A day in the mountains, surrounded by new friends." She also made one decision before the start: “Don't compare yourself to anyone else; just run your own race." Sveta finished third in the 88km.

"But more than the result, I'm grateful for the opportunity to be there, to experience these mountains, and to experience the overwhelming hospitality and warmth of Turkey."

Why Kaçkar?

"I wanted a proper mountain challenge, especially at altitude. I also wanted to experience something new and have the privilege of racing alongside athletes from different countries."

Where is it, and how do you get there?

The race is in the Kaçkar Mountains in Rize Province, in north-eastern Turkey. "I flew to Istanbul and then took a short domestic flight to Rize. From Rize, it's about a 50-minute drive to the race area."

If, like us, you are also unfamiliar with the Kaçkar Mountains, we did a quick Google Image search… and needless to say, we are now Googling flight prices to Turkey from Cape Town.

What was the terrain like?

"Rough and very diverse. We started at around 2,000 m, with the highest point at approximately 3,500 m. There was lush green forest, rocky climbs, very steep sections and technical descents. Some parts reminded me of UTD. The final section had quite a lot of jeep track."

"The climbs were very steep and not particularly well-maintained trails. But I learned to love them!"

The low point, and the cows

On the third climb, at about 3,500 m, things got tough. "I was struggling to breathe. The coughing just wouldn't stop, and there was a moment when I genuinely wanted to give up."

"Then I looked around and saw the cows peacefully grazing on the mountain. And I thought: well… they're here, peacefully doing their thing. So can I. 😂 Sometimes you just need to keep moving."

-KAÇKAR by UTMB - 83 km • 5,500 m+ • 3,500 m altitude_ Sveta Becker - Flat Rock Endurance (2).jpg

-KAÇKAR by UTMB - 83 km • 5,500 m+ • 3,500 m altitude_ Sveta Becker - Flat Rock Endurance _ 5.jpeg

-KAÇKAR by UTMB - 83 km • 5,500 m+ • 3,500 m altitude_ Sveta Becker - Flat Rock Endurance _ 6.jpeg

-KAÇKAR by UTMB - 83 km • 5,500 m+ • 3,500 m altitude_ Sveta Becker - Flat Rock Endurance _ 7.jpeg

The highlights

"Definitely the hospitality of the people. Everyone was incredibly welcoming and warm. And, of course, the mountains! They are very high."

Any hummus at the aid stations?

"No hummus. I wish! But the hospitality more than made up for it. Every village seemed to want to invite you in for tea. There were oranges, chips, potatoes, gummies and, of course, soup. So much soup! No watermelon, though."

Sveta's advice for Kaçkar

Take poles. "Poles are definitely very handy!"
Arrive early. "I arrived 7 days before the race, and I hope that helped me adapt to the altitude."
Back yourself. "Be brave and don't doubt yourself!"