Mile Posts e-coaching

Looking for a personal running coach to help you with your running? Whether it’s getting started from square one or taking your running to a new level Mile Posts Endurance can help.

Why Mile Posts Endurance:

As a former smoker and couch potato turned runner I understand the needs {I’ve been there} of those who weren’t necessarily born to run. I’ve been at that point in life where all felt hopeless and I knew a change needed to be made, I just wasn’t sure how I could make a chance stick. I wanted to be an athlete but had written that off as something I would never be capable of. Running became a way to shed the literal and figurative weight in my life.

Dorothy Beal 4

In 2002 I ran my first half marathon and finished in under 2 hours despite numerous people telling me there was no way I could do that. At that point I didn’t love running, but I did enjoy the new found confidence that running was giving me. In 2003 I became a marathoner for the first time completing the Marine Corps Marathon in 4 hours and 20 minutes. The day I crossed the finish line of that marathon I was forever changed. Since that moment I have shared my love of running with thousands of runners – in person, through coaching, at speaking engagements, through my blog, and more.

I believe that running has the power to change your life for the better, if only you allow it. I’d love to be a part of your journey to help you get started or get stronger.



  • RRCA Certified Running Coach
  • USATF Level 1 Certified Running Coach


  • Brooks Running – Technical Shoe Representative
  • Moving Comfort – Product Line Manger Run/Fitness
  • National Marathon – Director of Volunteers

My personal self coached progression:

10K: 1:06 – 40:23

10 miles: 1:25 -> 1:06

Half Marathon: 1:58 -> 1:32

Marathon: 4:20 -> 3:11

What your personalized training package includes:

  • Initial evaluation to discuss current fitness level and future goals {3 month, 6 month, 1 year, 5 year}
  • A customized daily training schedule, sent to you in 2-4-week blocks.
  • Unlimited contact by phone, text, and email as needed.
  • Assistance with finding proper footwear and gear for training and racing.
  • Assistance with target race selection.
  • Assistance with race day strategies and practices to improve your race outcome.
  • Someone to help keep you accountable.

The basis of all of the training plans:

  • Alternating easy and hard days
  • No more than three hard days per week
  • Maintaining a certain amount of mileage each week
  • Listening to our bodies and not pushing through the wrong type of pain
  • The belief that the mind is an important muscle and needs to be encouraged in order to make fitness gains
  • Tempo runs, track workouts, and fartleks are important workouts to improve speed
  • Understanding that not all runners want to run faster, some run to finish – our goals are unique to each of us
  • Proper footwear is an important part of ensuring that you do not get injured and can reach your full potential as a runner
  • Hydration is just as important as a workout
  • You are what you eat. Nutrition is an important aspect of any running program


  • $125/1 month {3 month commitment}
  • $100/1 month {6 month commitment}
  • $80/1 month {12 month commitment}

please note: if you cancel your training during a 6 or 12 month commitment, you will be charged the difference per month between $120 and the cost of your plan.



Training consultation is available by e-mail, telephone or in person if you have developed your own training program and would like further advice on what could change, how to improve upon the plan for your future goals. Assistance is available on running while pregnant, returning to running post partum, running while your children are young, race day strategies, improving your mental game, and more. Cost is: $75 per hour