Kostera Method

Every plan is built on the same training system and the same coaching philosophy. The differences are in how often I check in and how quickly I respond – not in the quality of the plan itself.

1. Training is as individual and flexible as possible. We stay in regular contact; plans are usually written in 4-week blocks but adjusted on the go.
2. I build your 4-week block – unless you have frequent races or exceptional situations, in which case it's structured from start to race, or from start to testing.
3. In PLAN you receive one message from me every 4 weeks; in STANDARD once every week. Depending on what we're doing it might be a summary, a preview of what's coming, or just a simple check-in.
4. Between messages I check your plan and inbox weekly. Very urgent matters I respond to immediately. Important matters within a few days. Less urgent usually with the summary email.
5. In STANDARD I adjust upcoming weeks after each completed week – so if something didn't work out, I shift, recover, or skip. In PLAN you can email about changes; I also leave instructions for what to do if adjustments are needed.
6. Email is the primary communication channel. You can ask and write without limits. I respond to all emails within a week – usually STANDARD within 1–3 days, PLAN within 4–7 days.
7. Training is built into your life. Unless you're a professional athlete, it's vital that training, family, and work remain in balance. Too much training hurts your family. Work problems affect your training budget. Relationship problems affect your mindset during training.
8. It's important to define at the start how much structure and goal focus you want versus how much of this is just for fun. I approach these very differently.
9. Pausing or ending coaching is done by email.
10. Beyond building your training structure, you can count on me sharing my experience, knowledge, and advice – as much as I'm able to.
11. Nutritional advice related directly to training and racing is included in the coaching.
12. Training varies greatly and depends on the situation. My passion is learning everything related to sport – running, cycling, swimming – as well as anatomy, physiotherapy, sports psychology, and nutrition. Based on many training methods and my own experience, I select what's individually right for you.

Full terms and organisational details are sent after coaching begins. Read full terms →