Description
Seattle running coach Keith Laverty helps runners of all levels meet their personal goals. Whether you are heading towards your first 5k or – like Keith – in your tenth year of ultras, Keith will design a custom training plan based on your goals, lifestyle, skills, and needs.
*** 50% off First Month for month-to-month Coaching – Coupon Code: halfofflaverty ***
*** Sliding scale and reduced rates are currently available for athletes who are financially limited. Please don’t be afraid to reach out and ask me! ***
Contact Keith
LEVELS: Beginner, Intermediate, Advanced TYPES: Road, Trail DISTANCES: 5k/10k/Half Marathon, Marathon, Ultra TRAINING PLATFORM: Final Surge TRAINING PLAN: Individual, customized training plan COMMUNICATION: Unlimited email, unlimited text, unlimited phone RESPONSE TIME: Within 24 hours LOCATION: Bainbridge Island, WA IN-PERSON SESSIONS: Yes, Keith offers 1 hour consultation meetings via FaceTime or Google Meet. See session options below for more details and reach out to Keith with any questions.
SPECIALTIES
I can work with all experiences of running, whether new to the sport or a veteran runner looking to discover and unlock new ways to improve or approach their training. Coming from a track/road background combined with several years of MUT (Mountain, Trail, Ultra) running; I’ve been able to show versatility in a wide range of distances (anything 5k to 50 mile) and surface types.
I work toward developing the same skills with my athletes, focusing on getting the basics right, developing overall endurance, strength, movement, running economy, mental training and speed; all while fostering a positive relationship with running. This also includes guidance on goal-setting and event preparation, gear, race strategy, heat training strategy, recovery, nutrition – including pre- and post-run fueling, and race day fueling.
PHILOSOPHY
First and foremost, my philosophy is to build a training plan that fits best for the athlete based on their goals, experiences, lifestyle and what they respond to best. Not everyone can respond well to higher volume, while others can perform their best with less volume but more focus on intensity with 2-3 key workouts per week. And that is what makes our sport so unique – there’s never a truly one size fits all training strategy!
Every athlete also has many other life demands – work, family/kids, pregnancy, traveling – so my program will work around these to best fit training into this. With enough regular communication, we can make this happen!
Finally, remember to keep it fun! Even when you’re in the middle of a big training block, or during a race, remember why you love or got into running in the first place. Reminding yourself and writing down your “Why’s” before bigger challenges and that it’s okay for your “Why” to evolve and change over time. During tough sections or moments of a trail race or a long run, for instance, I’ll remind myself to smile and being thankful for being healthy, injury-free and to be able to explore the landscapes that I’m running through. And not tying my self-worth to my performances or race results/outcomes.
COACHING EXPERIENCE
I have been a Team RunRun coach since early 2018 and have been very fortunate to coach and guide over 50 awesome athletes and individuals during this time. My experience has ranged from 5k/10k’s, to marathoners including several Boston Qualifiers, and even all the way up to 100+ mile mountain ultras. I’ve also provided guidance to athletes that has been designed for staying strong and healthy in the long-term without any specific racing goals. Prior to TRR, I was a go-to resource for training plans, coaching, and advice for friends and colleagues, going all the way back to my early 20s.
I love what I do!
ABOUT ME
I’m a dad to an active, sweet, 7-year old boy, Luke. And totally on his own accord, he’s been recently asking me if I’d like to run with him! As well as learning all about Minecraft, our local ferry system, and the latest LEGO sets with him : )
Outside of running and sport, I have a curiosity about the world, culture, psychology/how our brain works, and a lot more, especially in the form of podcasts. I’m a huge collector of music and often listen to KEXP or Spotify playlists to discover new artists. I’ve had the chance to see music artists at concerts including The War on Drugs, Jungle, M83 and Ben Gibbard. I’m always open to hearing any recommendations on both music and podcast fronts!
I’m currently supported by great brands and smaller businesses including: rabbit, local businesses Eagle Harbor Heath and Fire Dragon Acupuncture, and Naked Sports Innovations.
BIG INFLUENCES
A lot of my training, philosophies and approaches over the years have been influenced by Jack Daniels, David & Megan Roche, Steve Magness, Jay Dicharry (physical therapist), Max King, Dylan Bowman, Tom Heinonen, Tom Cotner, and learnings from several other active members of the running community. As a coach, I believe it’s important to stay a student of the sport, stay current on latest research and see if/how that can be practically applied to a particular training approach or athlete, and to continually ask questions to further understand the science and the art of running.
RACING HISTORY
300+ races since 2003 over a diverse range of distances and surfaces, going back to sophomore year of high school track in Woodinville, WA. Competed in XC and track as a walk-on in the highly competitive University of Oregon program for two years. Competed in several U.S. national championship races post-collegiately. Over 75 overall race wins in trail and road events including: McDowell Mountain Frenzy 50 Miler, Wy’east Wonder 50k, Ultra Fest 50k (CR), Perpetua Coast 50k and 30k, Gorge Waterfalls 50k, GOAT Run 50k (CR), Baker Lake 50k (CR), Millersylvania 50k (CR), Tiger Peak Challenge 50k, Orcas Island 25k x 2, Backcountry Rise 20 Miler, Sun Mountain 25k, Stumptown Trail Runs Half, Deception Pass 25k, Capitol Peak 25k, Saturnalia 10k, Beacon Rock 25k (CR), Dirty Turtle 25k, Cougar Mountain 19.5 Miler and 5 Miler, Baker Lake Classic 25k, Fort Ebey Kettles Trail Marathon (CR), Fragrance Lake Trail Half, Capital City Half, North Olympic Discovery Half and Whidbey Island Half.
Other accolades & memorable adventure highlights include:
- 3rd, 2024 Olympic Mountains 100k
- 3rd, 2023 Seattle Marathon
- 2nd, 2023 Crystal Mountain Hill Climb
- 6th, 2022 Gorge Waterfalls 100k
- 1st 100-Mile Finish, 2021 Teanaway Country 100 (with 31k of vert!)
- Dosewallips River Trail to East Fork Quinault FKT, unsupported
- Olympic Adventure Trail (OAT) FKT, unsupported
- Constance Pass Loop FKT, unsupported
- 3rd, 2019 Race the Wolf 25k Skyrace
- 3rd, 2018 White River 50 Miler
- 7th, 2018 Chuckanut 50k
- 1st, 2018 North Olympic Discovery Marathon
- 1st, 2018 & 2017 Rhody Run 12k
- 2nd, 2017 Mt. Hood 50k
- 9th, 2017 Chuckanut 50k
- 24th, 2017 The North Face 50 Mile Championship
- 2016 Broken Arrow Skyrace VK + 26k double
- 11th, 2016 Lake Sonoma 50 Miler
- 4th, 2016 PNW XC Regional Championship 10k
- 8th, 2015 U.S. Trail Half Championships (Lake Padden Trail Half)
- 10th, 2013 Eugene Marathon
- 2007 NIRCA XC National Champion (collegiate running clubs) in Bloomington, IN
- Rim-to-Rim-to-Rim in the Grand Canyon
- Circumnavigation of Mt. St. Helens (Loowit Trail)
- The Grand Loop in Olympic National Park
All trail and ultra results here on UltraSignup.
All FKTs and respective trip reports here on FastestKnownTime.com.
CERTIFICATIONS
- Certified UESCA Ultrarunning Coach
- Certified Coaches Collective Coach – A program that provides psychologically-informed skills to support athlete well-being and performance development
PRs
Roads/Trail:
- 10k – 31:20 (2018 Mukilteo Turkey Trot)
- 12k – 39:24 (2018 Rhody Run)
- Half Marathon – 1:10:22 (2019 Mercer Island)
- Marathon – 2:24:29 (2019 California International Marathon)
- 50k – 3:12:13 (2018 Millersylvania)
- 50 Mile – 6:57:31 (2018 McDowell Mountain Frenzy)
- 100k – 9:39:46 (2022 Gorge Waterfalls)
- 100 Mile – 30:30 (2021 Teanaway Country)
Track:
- Mile – 4:23 (2008 UW Indoor Open)
- 5,000m – 14:52 (2009 San Francisco Distance Carnival)
- 10,000m – 31:22 (2009 Willamette Invite)
AWARDS & ACCOLADES
- 2018 – Ranked 5th top 50k times in North America (3:12) by UltraRunning Magazine
- 2017 – Ranked 22nd top 50k times in North America (3:22) by UltraRunning Magazine
CONTACT KEITH
Finding a coach who is a great fit for you is really important. We encourage you to email your coach prior to signing up so you can connect, communicate, and ensure a good athlete/coach fit.
PUBLICATIONS
- Ronda Ghibellina 45km Race Report
- Olympic Mountains 100K Race Report – 3rd place overall, 2024
- Naked Running Band Gear Review
- How to Tame the Devil – Tips for Managing the Devil’s Gulch 100 miler
- Mental Training Tips
- Saturnalia 10k VIDEO Race Report
- Saturnalia 10k Race Report – 1st place overall and CR, 2023
- Seattle Marathon Race Report – 3rd place overall, 2023
- Winter Training Tips
- Why I’m Racing a 10k Trail Race (and why you should too!)
- Crystal Mountain Hill Climb – 9/9/23
- Capital City Half Marathon Race Report – 5/21/23
- Podcast Feature: ‘Live from Chamonix’ with Keith Laverty – Singletrack with Mathias Eichler – 8/26/22
- Podcast Feature: ‘Best of the Island’ with Keith Laverty – Singletrack with Mathias Eichler – 2/21/22
- Podcast Feature: ‘Quick Pole Practice Session’ with Keith Laverty – Singletrack with Mathias Eichler – 10/12/21
- Teanaway Country 100 – 9/11/21
- Vashon Island 50k – 6/5/21
- How to Create a Return to Running Plan Post-Injury – NW Dirt Churners – May 2021
- The Ups and Downs: A Guide to Conquering Hills – NW Dirt Churners – February 2021
- Diamond in the Rough: Keith Laverty – Ultrarunning Magazine – January 2021
- The Grand Loop FKT Trip Report – 9/17/20
- Mt. Shasta 50k – 6/20/20
- California International Marathon – 12/8/19
- Is it Time to Hire an Online Running Coach? – The Wired Runner
- Race the Wolf 25k – 7/6/19
- McDowell Mountain Frenzy 50 mile – 12/1/18
- Millersylvania 50k – 6/16/18
- Rhody Run – 5/20/18
- Chuckanut 50k – 3/17/18
- The North Face 50 Mile San Francisco – 11/18/17
SOCIAL
