You don't have to be in pain. Our mission is to Build Healthy, Happy Athletes at any distance.
East Coast Run Project is a premiere running coach that builds stronger, faster athletes with bold training plans that are not only effective but fun. All of our programs from 5k to marathon training are driven by the belief that every athlete deserves to run pain free and reach their maximum potential. Garnered from years of trial, error, injury and success in the gym and on the road, as well as
07/31/2026
Miles and Smiles ✔️
Another beautiful Friday in the books.
Come play next week.
Meet 0630 at Java Surf® Café & Espresso Bar to get your weekend miles rolling and have some tasty coffee treats post run.
07/30/2026
Friday Miles and Smiles!
Come join us tomorrow to get your weekend miles rolling.
Leave from 0630 for 3 to 5 miles of beautiful boardwalk fun. Free parking and tasty post run treats can't be beat.
07/28/2026
Let's keep August moving 🚶🏻♀️🏃🏽
Getting those steps in each day will help you improve your cardiovascular fitness, your endurance, and give you plenty of quality time to solve all the world's problems 🤣
What's your favorite way to move every day? Walking, running, skating?
Tell us in the comments!
Day 27🥳
You're so close to the end!
And here come 8 count burpees.
Step it up for these last few days with this variation.
And remember to tell us how your challnge is going in the comments! 😁
07/26/2026
Sandy Sunday!
Running on sand has big benefits.
Increased energy cost, requires up to 1.6 times more energy than pavement, means more calories burned with the same amount of time.
Strengthens tiny ankle and foot muscles for help with natural balance and coordination.
Improves form by preventing overstriding and encouraging a quicker cadence.
Do you like running on the beach? Tell us in the comments 🥳
07/24/2026
Friday Miles and Smiles ✔️
A beautiful, almost cool, morning on the boardwalk.
Happy Weekend, y'all 🥳
What's on your weekend running plan? Tell us in the comments!
07/23/2026
It's almost the weekend!
Come get some end of the week miles with us and catch the sunrise. 😁
See you Friday at 6:30 to walk or run some weekend starting miles then let's hang out post run with some good company and tasty treats from .
We promise, free parking, boardwalk views and 3 to 5 mile routes will get your Friday started right.
07/22/2026
Do you even lift, bro?🤷♀️
You should!
Jump, clean, lunge, squat, swing, pull, push.
Why?
*Build durability for other activities.
*Maintain muscle mass ( we lose up to 8% every 10 years after 30!),
*Keep bones, ligaments and tendons strong to lower osteoporosis, fall and fracture risks.
*Increase your metabolism, which can help prevent age related weight gain and disease risk factors.
*Improve your mood and coordination.
You don't have to life 500 pounds or be sore every day. Hit major muscle groups, start with light weights, and mix it up.
If you're not sure how to start or stuck in a routine you don't like, consult a professional.
07/21/2026
Summer training continues but those fall and winter races aren't going to PR themselves.
If you're still looking to hit your goal this year, we're here to help.
So, let's start chasing them!🥳
We have lots of options for meeting your training needs and can't wait to help you hit a shiny new spring PR.
All of our plans are 100% customized to meet you where you are, fit into your life comfortably and help you hit those running and fitness goals.
What does that mean? We'll push you when you need it, take an extra day off when you're feeling beat up and support your running adventure in every way.
Each plan includes running workouts, strength exercises and, those all important mobility and stretching protocols.
Send a DM whether you're prepping for your first 5k, or struggling/frustrated/ plateaued with training for your first or 100th race.
Day 20 🥳
Replace your regular vertical jump with a broad jump and have fun this week!
And remember to tell us how your challnge is going in the comments! 😁
| Monday | 7am - 5pm |
| Tuesday | 7am - 5pm |
| Wednesday | 7am - 5pm |
| Thursday | 7am - 5pm |
| Friday | 7am - 5pm |
| Saturday | 7am - 12pm |
| Sunday | 7am - 12pm |