• I’ll send you a form asking for details about your training background, goals, and availability. Once you complete the form, your personalized training plan will be delivered within 24 hours. • If educational resources or WhatsApp access are included in your plan, you’ll receive those as well and be added to the community. :)

You’ll receive your training plan within 24 hours after checkout.

Your training plan is fully personalized to you. After your purchase, I'll send you a short form where I ask about: • Your current fitness level and recent race times • Your weekly availability • Your goal race and target • And more Based on that information, I build your plan arounnd your starting point. The volume, paces, and progression are adjusted to match your level so you improve steadily without unnecessary injury risk.

If something changes (injury, illness, travel, busy work period), the right adjustment depends on your situation and how much training has been affected. Your health always comes first, and I recommend following the advice of your physiotherapist or sports doctor when relevant. Here’s how adaptations work depending on your plan: • 1:1 Coaching: Your training is adjusted directly by me whenever needed. • Performance Program: You can ask questions and get guidance inside the private WhatsApp community, where I regularly respond and help athletes. • Foundation Plan: This is a self-guided plan. It does not include individual feedback or direct plan adjustments, but you can always decide to move sessions/training weeks if needed.

It depends on the level of coaching you choose. • 1:1 Coaching: Yes. You have direct WhatsApp access to me. I’m available daily for questions, feedback, and adjustments. My goal is to support you closely. • Performance Program: Direct one-to-one communication is not included, but you can ask questions inside the private WhatsApp community where I regularly provide guidance. • Foundation Plan: This is a self-guided plan and does not include direct communication. You can always reach out via email at support@johnheymans.com (mailto:support@johnheymans.com)for general questions. The difference between the plans isn’t the quality of the training, but more the level of my direct involvement into your training.

• 1:1 Coaching: Yes. Your sessions can be synced/sent to your running watch as they will be shared on a coaching platform (called Nolio, which is similar to Training Peaks). • Performance & Foundation Plans: Your training schedule is delivered as a structured PDF. You’ll follow the sessions directly from the plan, but automatic syncing to sports watches is not included. All training plans provide clear pace and heart rate zones for every session.

The training philosophy and insights on recovery, nutrition, etc. are the same as those I've shared with a large number of athletes who have achieved new personal bests. Moreover, I apply them in my own daily routine, as they have helped me make the jump from amateur runner to Olympic athlete. There's no better way to achieve your goal than to follow the advice that has helped countless other amateur and elite runners improve significantly.