August Trail Running Clinic

August 14th to October 19th, 2013

Training Times:	Wednesday 6:00pm – Speed Training: fartleks, intervals, track workouts, hill repeats, hill climbs, time trials etc… Saturday 7:00am (start time moved to 8am in mid-September) – Endurance Training Off-Road There is a dryland component added to the end of our speed session on Wednesdays.  Focus on strength, recovery and flexibility with a variety of running specific exercises, foam rolling and basic yoga. This clinic also includes two running specific workshops lead by Dr. David Urness of Valleyview Chiropractic and Massage.  Topics for this clinic include: 1. Hip and low back injury prevention; 2. Breathing as a component of core stabilization control.
Training Options:	15km:  you can be new to trail running but must be   able to run 45min to start safely with this.    This group’s focus is to build endurance and strength and work their way up to 15km by the end of   the clinic.  Long runs will start at approx. 45min and build up to 1.5hrs over 10weeks.  25km:  you can be new to trail running but must be   able to run 1hr to start safely with this group.  This group’s focus is to build endurance   and strength as they work their way up   to 25km by the end of the clinic. Long runs will start at approx. 1:15hr and build up to 3hrs over 10   weeks.  50km:  you can be new to trail running but must be   able to run 3hr to start safely with this group.  This group’s focus is to build endurance   and strength as they work their way up   to 50km by the end of the clinic.    Long runs will start at approx. 3hr and build up to 5hrs over 10   weeks.
Clinic Fees:	$140.00 which includes: 10 weeks/20 training sessions, weekly informative training emails/newsletters, one-on-one coaching by a professional coach, video analysis, fitness testing, unlimited access to your coach, motivational group training, speed workouts, exposure to a variety of trails in Kelowna and surrounding areas.
Registration Deadline:	August 12th, 2013. Clinic fills fast! Limited spots are available.

What to Expect with this clinic:

Wednesday sessions will continue with more specific speed training session. NEW workouts, locations, time trial changes, hill climb changes. We cater our next block of training to best resemble the event(s) in which our group is preparing for.

Saturday sessions are endurance based and will continue to work on low intensity aerobic training. We practice race pace and insert race resemblance scenarios for half of the selected race distance(s). Participants will be split into appropriate groups based on their fitness test scores acquired during the first session. Each group will have an experienced and qualified P.A.C.E. leader to take them on their training journey each session.

Depending on which event you’re training for, we will ensure that you’re Wednesday and Saturday sessions prepare you accordingly..

Please note: participation in the Saturday endurance sessions is based on your fitness test.  In the event your test indicates that your endurance is lower than the minimum for this group, you will have the option to train with the group on Wednesdays until you're base fitness improves.  At which time we will progressively integrate you into the Saturday sessions.

Strength/Flexibility Component: Each session will have a specific strength/flexibility focus

Periodized Training Program (+$75) Take the guess work out of your training and meet your maximum potential with a personalized, periodized training program that will take into account all your training goals and races. 10 week training design.  This price is available only for those who are also registered for the January clinic. If you are not taking the clinic and interested in a personalized 10 week training plan, the cost is $150.00.  You can email Rene for more information.  This e-mail address is being protected from spambots. You need JavaScript enabled to view it