Trail Clinics
March - May Trail Running Clinic (3 months to prepare)
Will you be ready for Loop the Lakes 2012?
New this year, Jen will be offering a unique 3 month trail running clinic to get you ready for the May 27th race day. We live with a network of amazing trails in our backyard, why not run them, train on them and make trail running something that you can enjoy for the rest of your life. Taught by a world class trail runner and coach, you can guarantee that Jen will be sharing with you everything she knows about running through the woods while at the same time, teaching you how to move efficiently, tackle hills, run the trails with correct form and technique, breathe and be ready for race day with a game plan and strategy in place. The training will be focused towards the Loop the Lake course (all distances) but you will walk away with an increase in fitness, new knowledge and the confidence to keep running trails!
Lots of "run programs" exist out there but most are based on a cookie cutter training program with instructors who do not know or understand how to teach run mechanics and run fundamentals. Jen wants the key workouts in your training to be specific to YOU and where you are currently at as a runner. If we all did the same thing, 50% off people would end up injured, overtrained, undertrained or see no improvements at all.
Participation in this 12 week program also includes your RACE ENTRY to Loop the Lakes 2012!
THE TRAINING
8km, 15km or a 21km Training Program with personalized intensity workouts on the Tuesday session.
ALL distances will meet for Tuesday evening track workouts for speed learning and training workouts.
Each participant will be assigned a workout that directly relates to them individually (no cookie cutter workouts) when it comes to speed. There will be 8 track workouts over the course of 12 weeks.
ALL distances will meet on Thursday evenings for on course "teachable moments" to work on hill climbing and descending techniques, moving efficiently through technical terrain, breathing and course orientation runs. There will be 8 "teachable moment" workouts over the course of 12 weeks.
THE COACHING
Jen has designed this training program in such a way that she can provide lots of individual attention to each runner. Those who have trained under Jen's guidance before know that when she coaches, she is there for YOU. In other words, it's YOUR workout, not hers. Jen sets the workout up in such a way that she can see everyone, give feedback and coach via detection and correction. She does not do the workout along side you as that would not be conducive for watching and coaching people. Track workouts and hill sessions especially provide the ideal opportuntity for having the watchful eye of a trained coach give you feedback. All this training will be applicable to ALL and ANY future races and training that you do!
Jen will encourage you to approach your training in one of two ways:
1) Choose your race distance and focus on speed - set yourself a new goal time, work hard and discover what structured and progressive speed training can do for your running.
2) Choose to tackle a new race distance, one that may be slightly outside of your comfort zone! Train to improve your endurance and test yourself mentally and physically!
These clinics are set up in such a way that anyone, from the BEGINNER to the ADVANCED can participate!
THE "GETTING REGISTERED " PART
A. The Package
3 month Trail Running Package costs $250 + HST and includes the following:
- 3 month day by day training plan
- 8 track workouts focused on speed and technique TUESDAYS (as programmed for) 6pm - 7pm sharp!
- 8 "teachable moments" on the trail focused on the race course itself and the "how to's" of trail running THURSDAYS 6pm
- 1 race entry fee to the distance of your choice
- 50% off a run lactate test to set training heart rate zones if you want to train via heart rate
**If you can only make 1 session a week (either the Tuesday or the Thursday) your clinic price will be $210 + HST
B. Registration
- email jen@challengebychoice.ca to reserve your spot
- training commences on Thursday, March 1st on trail at Alice Lake with the first "teachable moment's" session
- Book your optional "heart rate zone" test prior to the start date at the Challenge by Choice studio. This can be done when you come in to register for the clinic.
- registration opens January 3rd - limited space available!
- Visit the DOWLOADS page here on the website and complete the first form found under "CAMPS + CLINICS" as this is specific to this clinic. If you are NEW to CBC training, then you will also need to complete the PAR Q form and the WAIVER, both also found on the DOWNLOADS page.
- drop by the CBC studio to register and don't forget to bring with you the above FORMS from the website all filled out. Please have them completed and ready to hand in.
- even if you will not be participating in Loop the Lakes Race 2012, you can still participate in the clinic and can transfer your race entry to someone else.
- current members of CBC who hold valid memberships will receive an extra 15% off the price of registration.
NOTE: Complete registration (forms and fees) are due by February 25th in order to guarantee your spot!
C. Pre-Requisites
8km Race Plan: You can comfortably run 5km and are able to run 3 times a week and have no current injuries.
15km Race Plan: You can comfortably run 10km and are able to run 3 times a week and have no current injuries.
21km Race Plan: You can comfortably run 12km and are able to run 4 times a week and have no current injuries.
SEE YOU ON THE TRAILS!!!!!!
