Personalized distance coaching rooted in the science of running. Built on proven methodologies used by the world's best coaches and delivered with direct, one-on-one attention.
Coaching frameworks
Jack Daniels PacingNorwegian MethodPolarized TrainingLydiard Periodization80/20 Running
Competing for
Saint Joseph's University · NCAA Division I
Paul Short Invitational 2025 · Lehigh University
The Process
Simple from day one.
1
Book a Free Call
Schedule a free 15-minute consultation. Tell me about your goals and where you are right now.
2
Get Your Plan
Receive a fully built training plan with races planned inside, synced to your device.
3
Train and Log
Complete workouts, log your data, and message your coach directly. Your plan adjusts as you improve.
4
Race Your Best
Arrive at your goal race sharp, confident, and peaking at the right moment.
What We Offer
Three ways to work together.
01
🎯
All-Inclusive
Interactive training log with coach feedback on every workout, bi-weekly Zoom calls, and direct text access to your coach.
$80/month
02
📊
Plan + Feedback
Interactive shared training log — you enter results and reactions, I write feedback on every single entry.
$40/month
03
📅
Training Plan
A fully personalized plan built around your goal race, current fitness, and weekly schedule. Every workout has a purpose and every phase is periodized.
$25/month
Training · Saint Joseph's University
The Science
Coaching built on frameworks that work.
Our Philosophy
Every workout has a reason.
Great distance coaching is not guesswork. Every plan at Crimson Mile is grounded in decades of peer-reviewed exercise science and refined through the methodologies proven at the highest levels of the sport. Your training will have a reason behind every workout — and you will always know what that reason is.
Training paces derived from your current race performances using Dr. Jack Daniels' scientific framework. Easy, threshold, interval, and repetition paces are calibrated precisely to your fitness so every workout delivers maximum benefit at minimum risk of overtraining.
Borrowed from the training systems behind Jakob Ingebrigtsen and Norway's world-class distance runners. High volume, lactate-controlled threshold work designed to build an enormous aerobic engine without accumulating excessive fatigue.
Roughly 80 percent of volume at genuinely easy effort, with high-quality intensity sessions reserved for the remaining 20 percent. Research consistently shows this distribution produces better outcomes than moderate-intensity training for endurance athletes.
Arthur Lydiard's macro-periodization model structures training in distinct phases — aerobic base, anaerobic sharpening, and peaking — ensuring you arrive at goal races at the right time having done the right work in the right order.
Systematically increasing training stress over time while building in recovery weeks to allow adaptation. The result is consistent long-term improvement without the injury cycles that derail most self-coached runners.
Every training block is built backward from your goal race. Tune-up races, taper protocols, and sharpening workouts are planned in advance so your body peaks at exactly the right moment.
Atlantic 10 Championships — pushing through mile 4
Ready to Train Smarter?
Start with a free 15-minute call.
No commitment. Just a real conversation about your goals and whether Crimson Mile is the right fit.
Services
Three ways to work together.
Choose Your Tier
Find the right level of support.
Every athlete is different. Whether you just need a solid plan or want a coach fully in your corner, there is an option built for you.
Most Complete
01
All-Inclusive
$80/month
The complete coaching experience. A personalized training plan, weekly workout logging with written coach responses, bi-weekly Zoom check-ins to review your training and upcoming races, and direct text access to your coach throughout the week. Everything you need in one package.
✓ Fully personalized training plan
✓ Weekly workout logging + written coach responses
✓ Bi-Weekly Zoom check-in calls
✓ Direct text communication with your coach
✓ Race day strategy and priority response time
02
Plan + Feedback
$40/month
Your personalized training plan delivered as an interactive shared spreadsheet. You log your results and reactions after every workout, and I review each entry and write my feedback directly back to you in the same log. A true back-and-forth between athlete and coach, built around your actual data.
✓ Fully personalized training plan
✓ Interactive shared training log (Excel / Google Sheets)
✓ You log results and reactions after every workout
✓ Coach written feedback on every single entry
✓ Plan adjustments based on your real performance data
03
Training Plan
$25/month
A fully personalized training plan delivered as a view-only spreadsheet. Built around your current fitness, goal race, and weekly schedule — every workout purposeful, every phase periodized. You follow the plan I build specifically for you.
✓ Fully personalized training plan (view-only)
✓ Workouts structured around your goal race and fitness
Former NCAA Division I distance runner at Saint Joseph's University. USATF Level 1 certified coach. Built Crimson Mile to make elite-level, science-based coaching accessible to every runner who is serious about getting better.
Background
A runner who has been where you want to go.
I'm Jay Shanahan. I competed as a distance runner at Saint Joseph's University in the NCAA's Atlantic 10 Conference, where I trained under Division I coaching staff and developed the technical foundation that informs every plan I write today.
I've spent years studying the science behind the world's most effective training systems, from Jack Daniels' VDOT methodology to the Norwegian double threshold approach that has produced some of the greatest distance runners of this generation. I built Crimson Mile to bring that level of thinking to athletes who don't have access to a college coaching staff.
I work with a small number of athletes at a time to make sure every athlete gets real, individualized attention. Not a template. Not a generic plan. Coaching that actually responds to how you are feeling and what your data is showing.
Saint Joseph's UniversityNCAA Division I Distance Runner · Atlantic 10 Conference
USATF Level 1 Certified CoachUSA Track & Field Coaching Certification
College Recruiting Experience1.5+ Years with NCSA · Athlete Development & Placement
Personal Records
Times set at the Division I level.
3,000 Meters
8:28
Saint Joseph's University
5,000 Meters
14:33
Saint Joseph's University
10,000 Meters
30:04
Saint Joseph's University
6k Cross Country
18:16
Saint Joseph's University
8k Cross Country
24:19
Saint Joseph's University
10k Cross Country
31:02
Saint Joseph's University
Pushing through the final stretch
Get in Touch
Book your free 15-minute call.
Not sure if coaching is right for you? Start with a free 15-minute call. No commitment, no pressure — just a real conversation about your goals and how Crimson Mile can help you get there.
