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What is the delta performance Program?

The Delta Performance Program is a three phase runner performance training method. The monthly program focuses on building the skills necessary to move efficiently, run properly and build runner strength. By incorporating strength, stability and running form drills, the Delta Performance Program will minimize injury, while training you to become a stronger, faster runner.

Whether you're running your first 5k or 10th marathon Delta Performance Program will get you there!

Sign up for delta performance today!

Delta Performance Program

  • DELTA Gold

    Every month
    Run Like An Athlete
    • Workouts to complete everyday of the week
    • Progress tracking through the Delta Performance App
    • Regular check ins with Coach Sonya
    • 24/7 access to Coach Sonya for questions
    • Periodic guided run classes via Zoom
    • Periodic foam rolling classes via Zoom
  • DELTA Elite

    Every month
    Run Like An Athlete
    • Personalized Running Program Built Just For You!
    • Specific strength training for YOUR needs
    • Specific running workouts for YOUR time goals
    • Two 1-1 meetings with Coach each month
    • Access to the Delta Performance Tracking App
    • Ability to have personal program updated as needed
    • Recommended for athletes who want extra attention & coaching

These plans automatically renew monthly.

So wait... How does Delta Performance work?

Delta Performance is a virtual program through my intuitive app. You'll receive running and strength workouts that you can follow throughout the week. I also periodically lead LIVE foam rolling, yoga and running workouts over Zoom. You'll also have 24/7 access to me through the app so that we can make sure that you're seeing the results you want.

Yoga at Home

Monthly Program

With this all in one program, you get recovery work, quality training and coaching.


This is not a set it and forget it program. I will be with you every step of the way!

Form Correction

Programed strength workouts to help improve form and comfort while running.


You need various weights and a mini band. Gym access is not necessary, but can be used!

Why Athlete's chose Delta Performance

Delta Performance Athlete Erin

Delta Performance Athlete Aerin

Delta Performance Athlete Emily

Delta phases


Phase 1 is all about creating a solid foundation for your training. 1 week is spent on the building blocks needed to have stability in your running and movement.

Absolute Speed + Strength

In Phase 2,  we'll be spending 2 weeks developing our absolute strength and speed for all running distances and movement ability.

Reactive Power

Through reaction and power drills, Phase 3 spends a week building the strength needed to be a powerful and enduring athlete.

A Look At
Team Delta

When you join Delta Performance you are joining a TEAM! Get a closer look into the Delta Athletes group, what athletes are saying about the workouts and how they're reaching their personal goals!

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