walk-run - one step one
This 12 week program takes participants from no running to running 30 minutes continuously in a graduated, step by step progression that is tried and true. Perfect for first timers or for those returning from an extended break from running. Please call to get more information
Time and day:
Wednesdays at 6:30 pm
Dates:
starts January 4th, 2012
Cost:
$50.00/12 week session
Prerequisite(s):
Should be able to walk briskly for 30 minutes before starting this program.
Tuesday Clinic - see below
Participants will be challenged with interval, hill, and pyramid workouts. With 8 pace groups to choose from, ranging from a 10:30 minute per mile pace to a 7:00 minute per mile pace, there's a group for almost everyone.
Please see below for workouts
Time and day:
Tuesday 6:30
Dates:
January 3rd to March 20th 2012
Cost:
$20.00/12 week session or $2.00 drop in (prices include taxes)
Prerequisite(s):
Should be capable of running 30 minutes continuously at a 10:30 minute per mile pace at least and be comfortable with change of pace workouts.
| Jan 3 |
- First Clinic - Intervals |
| Jan 10 |
- Pyramids |
| Jan 17 |
- Hills |
| Jan 24 |
- Long Intervals |
| Jan 31 |
- Pyramids |
| Feb 7 |
- Hills |
| Feb 14 |
- Intervals |
| Feb 21 |
- Pyramids |
| Feb 28 |
- Hills |
| Mar 6 |
- Long Intervals |
| Mar 13 |
- Pyramids |
| Mar 20 |
- Intervals |
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The Runners' Den clinic is based on safety and having a good time running with others. The clinic provides all levels of runners a place to meet and go for a speed type workout in one of many pace groups available each Tuesday night. The workouts are designed for those training for 5km fun runs all the way up to marathons 42.2km (some may also call this a fun run). There are two walk/run groups that follow a scheduled program. There is a group for everyone...Come and RUN at the DEN!
WORKOUT DESCRIPTIONS
FITNESS WALK:
This group follows a program designed for those who have been doing up to 1 hr of vigorous walking. The group does some of the local hills incorporated into the workouts. This group meets on Tuesday evenings only.
OTHER PACE GROUPS:
The other groups will follow the workout schedule listed on the front and be taken through the workouts by group leaders.
HILLS:
Hills prepare the muscles for faster running without going anaerobic. Hills strengthen the main running muscles and help lead us to becoming more efficient runners.
INTERVALS:
Interval training breaks up race type efforts into segments or repetitions. This workout is done by time or distance in order to be able to measure improvements and teaches even pacing.
PYRAMIDS:
Pyramids are a form of intervals that work on maintaining form and speed throughout the workout. Workout is based on time or distance.
GOOD FORM:
This group is designed to work on your running form and posture, this will take your running to another level.
*FREE UNDERGROUND PARKING AVAILABLE*
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