EASTERN SHORE TRAINING
ONLINE TRAINING PLANS FOR FIRST-TIME & COMPETITIVE RUNNERS ALIKE
about EST
Eastern Shore Training (EST) was established in 2014 by RRCA-certified running coach Rob Gomez as a way for him to share his passion for long-distance running with others. Rob is a longtime competitive runner and a coach for both road and trail running, based in Maine and available online.
With his experience as a high school and professional coach, Rob is well-equipped to help you build towards long-term success and fulfillment with your running. He’s committed to helping you achieve your individual goals, whether that’s running your first 5k, setting a new personal record in the half marathon, achieving a Boston Qualifier (BQ) in the marathon, or completing that ultramarathon you’ve been eyeing! No matter where you are in your running journey, Rob is ready to help you enjoy that journey for years to come.
THE COACHING
Rob began his coaching career leading a boys’ and girls’ varsity XC program at Biddeford High School in Maine in 2009 and transitioned from high school to professional coaching in 2014 when he started Eastern Shore Training. Since starting EST, Rob has worked with over 225 different men and women of all ability levels, ranging in ages from 16 to over 70. These athletes have collectively achieved nearly 40 BQ’s, two Olympic Marathon Trials qualifiers and countless personal bests in everything from 5k road races to backyard ultramarathons.
​
Rob's guiding coaching principles are the following:
-
​Personalized Training Plans: Athletes receive tailored training programs that align with their goals, fitness levels, and specific events.
-
​Experienced Guidance: Athletes are provided professional advice and strategies to improve performance based on what has worked (or hasn’t worked) for hundreds of other runners.
-
​Injury Prevention: Training plans emphasize injury prevention through proper form, recovery, and strength training.
-
​Motivation and Accountability: Structured plans, regular check-ins and encouragement help athletes stay committed to their training.
-
​Goal Setting and Achievement: Athletes are provided guidance in setting realistic but challenging goals in a structured, “one-bite-of-the-elephant-at-a-time” approach.
-
​Race Strategy: Athletes are provided advice on pacing, nutrition, and mental strategies to optimize race day performance.
-
​Technique Improvement: Athletes are offered feedback on form and drills to enhance their running efficiency.
-
​Cross-Training Insights: Training plans incorporate cross-training and recovery periods to help make running performance sustainable for the long haul.
-
​Adaptation to Real Life: Athletes are provided training plans that accommodate work and family schedules that can be adjusted for planned and unplanned life events. Running doesn’t happen in a vacuum!
-
​Holistic Approach: We take into account all aspects of an athlete’s lifestyle—nutrition, sleep, stress management—to stay mentally “locked in” on running goals.​
about ROB
Rob lives in the western foothills of Maine near the New Hampshire border with his fiancée Amber and pups Angie and Kona where they all enjoy plenty of running, hiking, gardening and kayaking. In addition to being a running coach, Rob has worked in quality assurance in the aerospace manufacturing industry since 2008 and also serves on the Board of Directors for the Beach to Beacon 10k, Maine’s largest and most renowned road race.
​
Rob's personal running journey includes two Maine high school state championships in XC, several years of varsity XC and track in NCAA Division III (Bates College) and a post-collegiate running career that includes six Boston Marathon finishes, more than 28,000 miles run since the beginning of 2015 and the following PR’s:
​
5k: 14:13
10k: 31:03
Half marathon: 1:07:16
Marathon: 2:22:53
​
Rob was also named Maine Track Club’s Male Runner of the Year in 2013 and 2017 and had the good fortune of being part of this positive moment:
​
Incredible moment: Mainer helps Mainer win at Beach to Beacon 10K
