Training works better with structure
If any of this sounds like your life right now, a short free consult is an easy next step. We talk goals, schedule and fit. No pressure either way.
Personal Training + Running Coaching
Build a functional, pain-free body. Run stronger. Stay consistent.
Personal training and running programs for busy professionals. Structured workouts, weekly check-ins, and progress you can actually see.
Private sessions. Nothing posted without your consent. Plans built around your job, not against it.
Marathon Personal Best
3:01:40
Georgina Marathon
Race Results
Tested by the same standard
A coach should be measured by the same standard he sets. These are my own verified times, and the 10K is unofficial. I will say unofficial every time, because honest numbers matter more than tidy ones. I race Hyrox too: 4 races across 3 divisions, best time 1:04:32, best rank #10.
Marathon
3:01:40
Georgina Marathon
5K Personal Best
17:01
Verified personal best
10K Personal Best
34:44
Unofficial
Hyrox Best
1:04:32
4 races, best rank #10, Toronto
| Event | Distance | Time | Pace / km |
|---|---|---|---|
| Georgina Marathon | 42.2 km | 3:01:40 | 4:18 |
| 10K personal best (unofficial) | 10 km | 34:44 | 3:28 |
| 5K personal best | 5 km | 17:01 | 3:24 |
| Hyrox Toronto, Season 8, Team Relay 40+ With Timothy Mazur, Karl Orasch and Daniel Pinto | Team Relay | 1:04:32 | - |
| Hyrox Toronto, Season 8, Doubles 25-29 With Richelle Ramirez | Doubles | 1:05:59 | - |
| Hyrox Toronto, Season 8, Pro 25-29 | Pro | 1:15:38 | - |
| Hyrox Toronto, Season 7, Pro 25-29 | Pro | 1:20:50 | - |
Coach at F45 Training Parkdale, Toronto.
Straight Up
This is real work
This is not a fantastical solution. It is built on real work.
No quick fix pitch. You show up, we track it, we adjust. The coaching is kind and the standards are direct. Some weeks will be busy and messy. The plan bends around your life instead of breaking the first time work runs late.
If you have been training on and off for years and you are tired of starting over, that is exactly the problem this solves. Structure, check-ins, and someone who notices when you go quiet.
Start Here
Pick your path
5K to Marathon
Running Coaching
$75+ / month
- A plan tailored to your life, not a template
- Weekly check-in, every week
- Strength work that supports your running
1 to 1 Coaching
Strength Training
$130 / session
- Personal training built around your schedule and your body
- Functional, pain-free movement first
- Online training also available at $90 / session
Test, Train, Re-Test
Hyrox Training
Test based
- Starts with a fitness test, gaps found first
- Programming targets those gaps, station by station
- Running and strength combined, the hybrid way
How Val Coaches
Kind coaching. Direct standards.
Kind is not soft. Kind tells you the truth early, while it is still cheap to fix. Every program runs the same simple loop, whether it is running, strength or Hyrox.
Working Together
STEP 01
Test
We measure where you actually are. Movement, strength, running fitness. No guessing.
STEP 02
Train
A plan built around your goal and your week, with weekly check-ins and tracked progress.
STEP 03
Re-Test
We measure again. Progress you can point to, not just feel.
Free, No Sign-Up Needed
Start with the free tools
Not ready to book? Fair. Use the tools first and see how I think.
- Pace calculator. 5K to marathon, with splits, in km or miles.
- Free starter programs. Pre-built programs you can download and run yourself.
- Challenge of the Month. Do it, film it, earn the badge.
Development, The Blog
Notes on getting better
My Development
Why I missed Boston and what I am changing
A 3:01:40 marathon and an honest look at what it cost and what comes next.
My Development
One year of choosing to become a trainer
A year ago I bet on myself after a Sprint class. Here is what that year actually looked like.
How to Develop
Real work: training around a busy job
You do not need more hours. You need a plan that survives your calendar.
Service Area
In person at F45 Parkdale, Resilience Fitness, or your own private gym. Serving High Park, Parkdale, Yorkville, East York and South Etobicoke. Online, anywhere.
Book a Free Consult
Picture your weeks with a plan already in them
That is most of it. Training written down, check-ins on the calendar, progress you can point to. If that sounds like the version of this you would actually stick to, the first step is a short free consult. No pressure if it is not a fit.
Questions
FAQ
The straight answers, up front.
Where do we train in person?
At F45 Parkdale, at Resilience Fitness, or at your own private or personal gym. Plus online, anywhere.
Which areas do you serve?
High Park, Parkdale, Yorkville, East York and South Etobicoke, and virtual.
How much does it cost?
Personal Training is $130 / session, with packages that can adjust the price. Online Training is $90 / session. Running Coaching is $75+ / month. Standalone programs vary, and free programs are available.
Do you race what you coach?
Yes. Marathon 3:01:40, 5K 17:01, and 4 Hyrox races with a best of 1:04:32 in Toronto.
How does running coaching work?
A tailored plan, weekly check-ins, and strength support. Length varies by your goal and race date.
How does Hyrox training start?
With a fitness test. Programming targets your gaps, then a re-test before race day.
Can I get your phone number?
I keep it off the public site. Use the Request a Callback form with your name and number and I will call you back. Or book a free consult.
What if my schedule is busy?
That is who this is built for. Plans are built around your work week, with check-ins to adjust.
Are sessions private?
Yes. Sessions and form check videos stay between us and nothing is posted without your permission.
About Val
I bet on myself a year ago. I coach the way I live.
I am Valerian Gomes, a personal trainer and coach at F45 Training Parkdale in Toronto. I help busy professionals build functional, pain-free bodies and run stronger.
A year ago, after a Sprint class, I recorded a video for F45 Parkdale and bet on myself to become a trainer. No backup speech, no perfect timing. I sent it, I got in, and I have been coaching ever since.
That bet is the whole approach here. You do not wait until life is calm to start. You start, you get checked in on, and you keep going.
Why Hybrid
Running plus strength. I live it first.
I train hybrid myself: marathon training and strength work in the same week, all year. My own numbers are public because I think a coach should be tested by the same standard he sets. Marathon 3:01:40. 5K 17:01. 10K 34:44, unofficial, and I will say unofficial every time because honest numbers matter more than tidy ones.
Running makes you efficient. Strength keeps you durable and pain-free. Together they cover what most busy people actually need: a body that works, energy that lasts past 3pm, and a goal on the calendar that pulls you forward.
Suffering produces perseverance; perseverance, character; and character, hope.
And above all of it: choosing kindness. Kind to clients, kind to the people around you, and honest at the same time. Kind is not soft. Kind tells you the truth early, while it is still cheap to fix.
The Wolf Pack
Lone work. Pack support.
The wolf is not about being aggressive. It is about this: most of your training happens alone, early mornings and lunch hours nobody sees. But nobody sticks with it alone forever.
The Wolf Pack is the community side of Train With Val. Group runs, challenge attempts, race day support, people who notice when you have gone quiet. You do your work. The pack keeps you honest and makes it more fun than it has any right to be.
How I Coach
Test. Plan. Check in. Track. Re-test.
Functional and pain-free comes first. If a movement hurts or your running falls apart when you are tired, we find out in week one, not month three.
1
Test
We measure where you actually are. Movement, strength, running fitness.
2
Plan
A program built around your goal, your schedule and your equipment.
3
Check in
Weekly check-ins. Short, honest, on the calendar. No going dark.
4
Track
Sessions, paces and progress written down where you can see them.
5
Re-test
We measure again. Progress you can point to, not just feel.
Services
Three ways to train. One standard.
Running coaching, strength training and Hyrox training now each have their own page, because they are different jobs. Every path starts with a free consult and a test, and every path includes weekly check-ins and tracked progress. Prices in CAD.
Running Coaching
Run your best race
$75+ / month
5K to marathon. A plan tailored to your life and your race date, a weekly check-in every week, and strength support so you stay durable.
Strength Training
Build a body that works
$130 / session
Personal training in person, or online training at $90 / session with video form checks. Plus structured strength programs you can run yourself.
Hyrox Training
Train the gaps first
Test based
Coaching and programming that starts with a fitness test, targets your gaps station by station, and re-tests before race day.
Service Area
In person at F45 Parkdale, Resilience Fitness, or your own private gym. Serving High Park, Parkdale, Yorkville, East York and South Etobicoke. Online, anywhere.
Privacy, In Writing
Your training stays yours
Sessions and videos are private, and never posted without your consent. Form check videos, check-ins and test results are between you and your coach. If a win of yours ever inspires a post, you see it and approve it first. Always.
Running Coaching in Toronto
Running coaching, 5K to marathon
A plan built around your life and your race date, checked in on every week. Not a template with your name on it.
Running Training
$75+ / month
Length varies by your goal and race date. A 5K block and a marathon build are different jobs, and the full price is confirmed before you commit to anything.
What you get
- A plan tailored to your goal, your current fitness and your race date
- Weekly check-in, every week, with pace and progress tracked
- Strength support work included so you stay durable
- Paces set with real numbers, using the same math as the free pace calculator
Proof, Not Promises
I missed Boston. Here is what changed.
I ran 3:01:40 at the Georgina Marathon. Boston qualifying was the goal and I missed it. The build asked for more than my week could honestly give at the key moments, and I paid for it late in the race.
That miss is built into how I coach now: a longer, more patient base, fewer hero workouts, and check-ins as strict for the plan as the ones I run with clients. You get a coach who has been humbled by the marathon and kept the receipts.
My other verified times: 5K in 17:01, and a 10K personal best of 34:44, unofficial. The full story is on the Development blog.
Service Area
In person at F45 Parkdale, Resilience Fitness, or your own private gym. Serving High Park, Parkdale, Yorkville, East York and South Etobicoke. Online, anywhere.
Running Coaching
Your next race deserves a real plan
Tell me the distance, the date and what your week actually looks like. We build from there.
Strength Training in Toronto
Strength training that builds a body that works
Functional, pain-free movement first. Then steady, measurable strength. In person or online.
In Person
Personal Training
$130 / session
Deals and packages can adjust the price. We sort the right package out on your consult.
Who it is for
Busy professionals who want a coach in the room, form corrected on the spot, and a session that starts on time and ends on time.
In person at F45 Parkdale, Resilience Fitness, or your own private gym.
What you get
- Initial assessment and goal test
- A program built for your body and your schedule
- Every session coached, nothing left to guesswork
- Weekly check-in and progress tracking
- Re-tests so you can see the change in numbers
Virtual, Anywhere
Online Training
$90 / session
Same coaching, delivered online. Built for people whose schedule or location makes the gym trip the hardest part.
What you get
- Live online sessions on a set schedule
- Your program delivered in writing, week by week
- Form checks by video: send your sets, get direct feedback
- Weekly check-in and progress tracking
- Access to the client calendar, tools and challenges
Structured Programs
Prefer a program over sessions?
3 Month Progression
Strength Resistance Program
3 months
- One focus muscle group, progressed properly over 3 months
- Plus 2 additional workouts each week for full body balance
- Built for steady, measurable strength gains
- Check-ins and tracking included
Self Guided
Programs Without Training
Prices vary
- Pre-built programs you run on your own schedule, including the Condo Gym Workout 12 week program
- Free programs available to download right now
- Clear structure, sets, reps and progressions in writing
- A good way to start before you commit to coaching
Service Area
In person at F45 Parkdale, Resilience Fitness, or your own private gym. Serving High Park, Parkdale, Yorkville, East York and South Etobicoke. Online, anywhere.
Privacy, In Writing
Your training stays yours
Sessions and videos are private, and never posted without your consent. Form check videos, check-ins and test results are between you and your coach. If a win of yours ever inspires a post, you see it and approve it first. Always.
Hyrox Training in Toronto
Hyrox training, built on a test
Hyrox coaching from someone who races it. We do not guess at your weaknesses. We test, find the gaps, and train them.
RACES
4 races
All in Toronto, across 3 divisions.
BEST TIME
1:04:32
Team Relay, Toronto Season 8. Best rank #10.
DIVISIONS
Pro, Doubles, Relay
Pro 25-29, Doubles 25-29 with Richelle Ramirez, and Team Relay 40+.
Test Based Programming
Test. Train the gaps. Re-test.
- Starts with a fitness test. We find the gaps first
- Programming targets those gaps, station by station
- Running and strength combined, the hybrid way I train and coach every week
- Re-test before race day so you know where you stand
- Weekly check-ins and tracked progress, same as every program here
I race Hyrox myself: 4 races, best time 1:04:32, across Pro, Doubles and Team Relay. My background is hybrid training: marathon running and strength work in the same week, plus coaching classes at F45 Parkdale where BikeErg and station work are daily bread. That mix is exactly what Hyrox prep is built from.
The Race Format
The 8 stations
Hyrox is the same format every time: a 1 km run, then a station, repeated through all 8 stations. You finish with 8 km of running in total, broken up by the work below. My programming starts with a test, finds where you lose time, trains those gaps, then re-tests before race day.
How the race flows: Run 1 km, Station 1, Run 1 km, Station 2, and so on through Station 8.
01
1000 m
SkiErg
Ski ergometer pull for distance. Pacing and upper body endurance set the tone early.
Coaching focus: We test your SkiErg pace and train it without blowing up the rest of the race.
02
50 m
Sled Push
Push a heavy sled for 50 m. Leg drive and staying low matter more than rushing.
Coaching focus: We build sled specific leg strength and find a push rhythm you can hold.
03
50 m
Sled Pull
Pull the sled back for 50 m with a rope, hand over hand.
Coaching focus: We train grip, back and arm endurance so the pull does not stall.
04
80 m
Burpee Broad Jump
Burpee, then jump forward, repeated for 80 m. This is where form gets messy under fatigue.
Coaching focus: We practise efficient burpee jumps tired, so you keep moving instead of stopping.
05
1000 m
Row
1000 m on the rower, halfway through the race.
Coaching focus: We set a row pace you can run off, and train that transition.
06
200 m
Farmers Carry
Carry heavy kettlebells in both hands for 200 m.
Coaching focus: We build grip and carry strength so you put the bells down less.
07
100 m
Sandbag Lunges
Walking lunges with a sandbag on your back for 100 m, late in the race on tired legs.
Coaching focus: We train lunges under fatigue and build the leg durability this station demands.
08
100 reps
Wall Balls
100 wall ball shots to target to finish. Squat, throw, catch, repeat.
Coaching focus: We build wall ball sets in training so you can break the 100 into a plan, not a panic.
Every station above is part of the test at the start. If a station is a gap for you, that is what your program targets first.
How It Runs
Working together on Hyrox
STEP 01
Test
A fitness test across the demands of race day. Running engine, station strength, and where it falls apart when you are tired.
STEP 02
Train
Programming aimed at your gaps, not a generic plan. Hybrid weeks that build running and station work together.
STEP 03
Re-Test
The same test again before race day. You line up knowing your numbers, not hoping.
Service Area
In person at F45 Parkdale, Resilience Fitness, or your own private gym. Serving High Park, Parkdale, Yorkville, East York and South Etobicoke. Online, anywhere.
Programs
Programs with a start, a test, and a finish line
Every program is goal driven, checked in on, and tracked. Each one now lives on its own service page. Prices in CAD.
5K / 10K / Half / Marathon
Running Programs
$75+ / month
- Tailored to your goal, your current fitness and your race date
- Weekly check-in, every week, with pace and progress tracked
- Strength support work included so you stay durable
3 Month Progression
Strength Resistance Program
3 months
- One focus muscle group, progressed properly over 3 months
- Plus 2 additional workouts each week for full body balance
- Built for steady, measurable strength gains
Race Ready
Hyrox Training
Test based
- Starts with a fitness test. We find the gaps first
- Programming targets those gaps, station by station
- Re-test before race day so you know where you stand
Self Guided
Programs Without Training
Prices vary
- Pre-built programs you run on your own schedule, including the Condo Gym Workout 12 week program
- Free programs available to download right now
- Clear structure, sets, reps and progressions in writing
Not Sure Which Fits?
That is what the consult is for
Tell me your goal and your schedule on the booking form. On a short free call we pick the path that fits your life, and you will know the full price before you commit to anything.
Free Tools
Tools that make training simpler
Free for anyone. Clients get these plus calendar access and check-ins on top.
Pace Calculator
Up to marathon distance. Enter a finish time to get your pace and splits, or enter a target pace to get your finish time. Switch between kilometres and miles any time.
HRS
:
MIN
:
SEC
Downloads
Free pre-built programs
Structured programs you can start this week, no coaching attached. Enter your email and I will send the current free program pack. Paid programs without training are also available, prices vary by program.
Challenge of the Month
Do it. Film it. Earn the badge.
Every month I post one challenge. Complete it, film it, and send the video link below. When it checks out, you unlock an achievement badge for your profile that you can share in the WhatsApp community and anywhere else you post your training.
How it works: do the challenge, upload your video anywhere (YouTube unlisted, Drive or Instagram all work), paste the link, and I review it personally. Badges are earned, never bought.
The Blog
Development
A separate space for the honest side of getting better. My development, client and community development, and how to develop when life is busy. No hype, just what is working and what I am changing.
My Development
Why I missed Boston and what I am changing
3:01:40 at the marathon. Close is a kind word for it. Here is the honest breakdown and the changes that follow.
My Development
One year of choosing to become a trainer
One recorded video, one bet on myself, one year of coaching at F45 Parkdale. What I expected, and what it actually was.
How to Develop
Real work: training around a busy job
The professionals who stay consistent are not the ones with the most free time. They are the ones with a plan that fits a real week.
Community
The Wolf Pack
Training is mostly solo work. Staying consistent does not have to be.
The Wolf Pack is the community around Train With Val: clients, runners and friends who train hard, check in on each other, and show up on race day. We run High Park loops, share challenge attempts, and keep the standard kind.
Join the WhatsApp group
Run meetups, challenge posts, accountability and race day plans all live in the WhatsApp group. Tap below to join the Wolf Pack on WhatsApp.
Join the WhatsApp Group
Group Runs
Wolf Pack runs and High Park loops
High Park loops are a staple. Good hills, good company, all paces welcome and nobody gets dropped and forgotten. Run details, dates and meeting points are posted in the WhatsApp group and on Instagram at @valgeehybridfit.
New to running with a group? Come once. That is the whole pitch.
How We Keep It Good
Simple, kind rules
- Be kind first. Encourage people. It costs nothing and it is the whole culture here.
- No medical advice. Share what worked for you, never diagnose someone else. Pain questions go to a professional.
- No posting others without permission. Photos, videos and results belong to the person in them.
- Show up for people. Race day, challenge attempts, rough weeks. The pack notices.
Book / Contact
Book a free consult
Fill this in first so I know who you are and what you are working toward. Then grab a time on my calendar. The call is short, honest, and free. If we are not a fit, I will tell you and point you somewhere better.
In person at F45 Parkdale, Resilience Fitness, or your own private gym. Serving High Park, Parkdale, Yorkville, East York and South Etobicoke. Online, anywhere.
Step 2
Pick a time
Prefer to book first and talk goals on the call? That works too. My live booking calendar is here:
Google Calendar BookingFree clients also get calendar access for sessions and Wolf Pack runs, on Google Calendar or iCalendar, once we start.
Pricing, Up Front
What things cost
- Personal Training: $130 / session (packages can adjust)
- Online Training: $90 / session
- Running Training: $75+ / month
- Programs without training: prices vary, free ones available
All prices CAD. Full price confirmed before you commit to anything.
Where
Service area
In person at F45 Parkdale, Resilience Fitness, or your own private gym. Serving High Park, Parkdale, Yorkville, East York and South Etobicoke. Online, anywhere.
Instagram: @valgeehybridfit
LinkedIn: Valerian Gomes
Questions
FAQ
The straight answers, up front.
Where do we train in person?
At F45 Parkdale, at Resilience Fitness, or at your own private or personal gym. Plus online, anywhere.
Which areas do you serve?
High Park, Parkdale, Yorkville, East York and South Etobicoke, and virtual.
How much does it cost?
Personal Training is $130 / session, with packages that can adjust the price. Online Training is $90 / session. Running Coaching is $75+ / month. Standalone programs vary, and free programs are available.
Do you race what you coach?
Yes. Marathon 3:01:40, 5K 17:01, and 4 Hyrox races with a best of 1:04:32 in Toronto.
How does running coaching work?
A tailored plan, weekly check-ins, and strength support. Length varies by your goal and race date.
How does Hyrox training start?
With a fitness test. Programming targets your gaps, then a re-test before race day.
Can I get your phone number?
I keep it off the public site. Use the Request a Callback form with your name and number and I will call you back. Or book a free consult.
What if my schedule is busy?
That is who this is built for. Plans are built around your work week, with check-ins to adjust.
Are sessions private?
Yes. Sessions and form check videos stay between us and nothing is posted without your permission.