TRF Coaching

TRF Coaching Coach Lena of TRF Coaching develops personalized training plans for runners of all paces and levels to help them Train, Run, and FINISH! Runners of every pace and level can benefit from personalized coaching!

In today's busy world just finding the time to run can be tough. Let Coach Lena help take the guess work out of your training and make each run count. She will take your running history, pace or race goals, and time constraints to build you a dynamic, customized training plan that can be adjusted as needed. With her virtual and in-person support, you will find your stride and finish strong!

Big congrats to my client, Ann, on ROCKING her half marathon last Sunday! I know training through a pandemic wasn’t easy...
04/21/2021

Big congrats to my client, Ann, on ROCKING her half marathon last Sunday! I know training through a pandemic wasn’t easy, but you persisted and EARNED that age group win!!! SO proud of you!!!

Big congrats to my client, Ann, on ROCKING her half marathon last Sunday! I know training through a pandemic wasn’t easy, but you persisted and EARNED that age group win!!! SO proud of you!!!

03/15/2020
New medal rack from my mother-in-law! LOVE it!
12/25/2019

New medal rack from my mother-in-law! LOVE it!

Being a run coach has brought the most amazing people into my life! MaryAnn has been a friend for years and was one of m...
12/02/2019

Being a run coach has brought the most amazing people into my life! MaryAnn has been a friend for years and was one of my first clients when I got my RRCA certification back in 2016. This year she set the audacious goal of conquering her first 50 miler. She had some tough things going on in her life and wanted a big goal to keep her centered. I’d say the JFK 50 miler is a big enough goal. 😉Honestly, I was a little intimidated to create an ultra plan since I’ve never run further than 26.2 myself. But I did lots of research and took what I learned about coaching MaryAnn over the last 3 years and created a plan that got her to the starting line prepared and injury free. While my plan helped, MaryAnn’s dedication and determination is what earned her that shiny JFK medal! SO proud of you!!! So much badassery!!!

Then there’s Rachael, who I worked with this summer in preparation for Air Assault School. Today, all the hard work she put in paid off as she earned her Air Assault badge after conquering a 2 mile run, a 4 mile run, and a 12 mile ruck march along with a whole bunch of technical Army stuff (clearly, I’m a civilian 😜). I rearranged my long run so I could watch her graduate as the snow swirled around. Best 30 minute break in the middle of 14 miler ever! You make that badge look GOOD Rachael! #trfcoaching #badassery #proudcoach #jfk50miler #airassault #strongwomen

Marine Corps Marathon and 50k in the books for these badass TFR clients! From the soggy streets of DC to the desert of t...
10/28/2019

Marine Corps Marathon and 50k in the books for these badass TFR clients! From the soggy streets of DC to the desert of the Middle East, these ladies GOT. IT. DONE!!!!

This weekend I had the great pleasure of cheering for some of my FABULOUS Fleet Feet Running Club team members at the Va...
09/23/2019

This weekend I had the great pleasure of cheering for some of my FABULOUS Fleet Feet Running Club team members at the Valor Run 5k & 10k. Never one to do things halfway, I went all in and wore my summer Unicorn costume to make SURE they all saw and heard me. 😉🦄 It worked! They did amazing and I’m so proud of each an every one of them!

I am SO PROUD of this woman!!! When I started working with Rachael 3 months ago she told me her goal was to improve her ...
07/31/2019

I am SO PROUD of this woman!!! When I started working with Rachael 3 months ago she told me her goal was to improve her Army Physical Fitness Test pass the 2 mile run at Air Assault School. The fastest she had ever run a PT test was 19:50. It was a big goal, but this lady is driven. Today she SLAYED and ran a 17:37!!!! She’s made it to the next phase of Air Assault school!!! Can’t wait to scream like CRAZY for LT Rhee at her Air Assault Graduation! WHOOHOOOO! #badassladysoldier

Coached my first Mini Miler group today! SO much fun!
06/09/2019

Coached my first Mini Miler group today! SO much fun!

SO proud of my client, Julie (Top pic in the sweet turquoise hat) who rocked a huge PR at the Carmel Marathon yesterday....
03/31/2019

SO proud of my client, Julie (Top pic in the sweet turquoise hat) who rocked a huge PR at the Carmel Marathon yesterday. Her amazing sister paced her, but she put in HARD work in ridiculous training conditions (Michigan winters are brutal— polar vortex when your training is peaking?!? 🥶😖) plus she works full time and has a baby and toddler! Basically, she’s super woman. CONGRATULATIONS JULIE!!!

I also had the pleasure of running with 2 of my incredible friends over the gorgeous, but incredibly hilly Run the Bluegrass half marathon course. It was a fantastic time and reunited with some of my faves from the Springfield, VA chapter of Moms Run This Town. I LOVE the running community!!! So much support and so many strong friendships formed! 😍❤️🏃🏽‍♀️🏃🏽‍♀️🏃🏽‍♀️

I’m obsessed with these race pictures from the USO Ten miler! It perfectly captures who I am as a coach. I ran my race (...
03/26/2019

I’m obsessed with these race pictures from the USO Ten miler! It perfectly captures who I am as a coach. I ran my race (came in 3rd Female overall 🙌🏽), threw on my unicorn onesie and cheered for all the other runners. I also ran in all the runners from my Fleet Feet Running Club team. Ultimately, running is about more than just finish times, it should be FUN! 😂🦄🏃🏽‍♀️

It was my honor and pleasure to host the Road Runners Club of America Level One Coaching Certification course this weeke...
02/25/2019

It was my honor and pleasure to host the Road Runners Club of America Level One Coaching Certification course this weekend. It took months of planning, but the training was a huge success. It sold out and people from all over, even as far away as Syracuse, NY and Lebanon, OH came to learn from Education Specialist, Randy Accetta. This fantastic group 10 Clarksville locals are going to be HUGE assets to the running community in this city. Best of luck on your tests everyone! I know you’ll rock it!

Got in a super fun 10+ miles in the pouring rain with my Fleet Feet training group and then got this amazing shirt in th...
01/19/2019

Got in a super fun 10+ miles in the pouring rain with my Fleet Feet training group and then got this amazing shirt in the mail from one of my clients. Thank you, Nicole! I love it!

YAY!!! It’s official! Level II certified!
01/08/2019

YAY!!! It’s official! Level II certified!

So proud of my friend and client, Raiza, for CRUSHING the NYC marathon yesterday with a 27 minute PR! She juggled new mo...
11/05/2018

So proud of my friend and client, Raiza, for CRUSHING the NYC marathon yesterday with a 27 minute PR! She juggled new motherhood, work, and a tough training schedule to make it happen. What an incredible role model she is for her gorgeous 9 month old baby girl! Way to go, Raiza!

SO proud of client/friend, Katie, who CRUSHED her first marathon this past Sunday! Last summer the farthest she’d run wa...
10/16/2018

SO proud of client/friend, Katie, who CRUSHED her first marathon this past Sunday! Last summer the farthest she’d run was a 5k. She did a half marathon in the spring, a sprint triathlon this summer, and consistently following Coach Lena’s training plan over the last 20 weeks, she came in 6th in her age group and 31st woman overall in the Niagara Falls International Marathon in 3:53:40! Congratulations Katie!!! 💪🏽🏃🏽‍♀️💪🏽

HUGE congrats to MaryAnn who crushed her Sprint Triathlon PR and came in 3rd in her division! That is what strong, consi...
06/19/2017

HUGE congrats to MaryAnn who crushed her Sprint Triathlon PR and came in 3rd in her division! That is what strong, consistent training gets you. 😊 Couldn't be prouder of TRF's very own Wonder Woman!

My clients are SLAYING IT today! MaryAnn rocked her Mile Trial and Erin owned her hill repeats! So proud of these athlet...
05/16/2017

My clients are SLAYING IT today! MaryAnn rocked her Mile Trial and Erin owned her hill repeats! So proud of these athletes! 💪🏽🏃🏽‍♀️

SO proud of my client, Mandy, who CRUSHED her first ever Cherry Blossom 10 miler. She had a goal of 8:05-8:10 min/miles....
04/02/2017

SO proud of my client, Mandy, who CRUSHED her first ever Cherry Blossom 10 miler. She had a goal of 8:05-8:10 min/miles. How about a sub 8min/mile pace instead?!?

Huge shout out to another client, MaryAnn, who got a shiny new half marathon PR in Illinois just 3 weeks after her last PR! She's been putting in some amazing workouts and nailing her training. Those PRs just keep on coming! Fabulous job MaryAnn!!!

11/01/2016

BIG Congratulations to Jennifer Doherty and Siobhan Starrs for completing the Marine Corps Marathon this past weekend! It was brutally hot out there, but you both ran smart and persevered! So proud of you both!

Also a huge WAY TO GO for Julie Wagner who PRed the 10k distance last Saturday! 1 down, 9 more to go!

Way to get it done ladies!

Rocked the track with this gorgeous lady!!! Susana was slaying her 200 & 400m repeats! You better watch out Richmond 26....
06/23/2016

Rocked the track with this gorgeous lady!!! Susana was slaying her 200 & 400m repeats! You better watch out Richmond 26.2! She's coming for ya!!!! #runcoach, #TrainRunFinish, #runhappy!!!

Met with one of my FABULOUS clients today for some hill repeats. She OWNED that hill! Way to go Susana!!! #runcoach, #Tr...
06/19/2016

Met with one of my FABULOUS clients today for some hill repeats. She OWNED that hill! Way to go Susana!!! #runcoach, #TrainRunFinish, #hillpower!!!

TRF Coaching's cover photo
06/15/2016

TRF Coaching's cover photo

TRF Coaching
06/15/2016

TRF Coaching

TRF Coaching
06/15/2016

TRF Coaching

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Burke, VA
22015

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