January 16th to March 24th, 2013
It's Winter but we are still givin'r! Join us on Wednesday evenings and Sunday mornings and stay motivated and connected to group during the cool winter months.
10 Weeks, 20 Training Sessions, 1 Awesome way to enjoy winter running! Participants work speed and strength on Wednesdays and build endurance on Sundays.
January 16th to March 24th, 2012
| Training Times: |
Wednesday 6:00pm – Hill, tempo, stamina training |
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| Training Options: |
15k - runners require a 45min running base and build into 1.5hrs over 10 weeks 25k - runners require a 1hr 15min running base and build into 3hrs over 10 weeks 50k - runners require a 3hr running base and build into 5hrs over 10 weeks |
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| Clinic Fees: | $140.00 which includes: 10 weeks/20 training sessions, 15k, 25k & 50k training outline, weekly informative training emails/newsletters, one-on-one coaching by professional coach, Rene Unser, fitness testing, unlimited access to your coach, motivational group training, speed workouts, exposure to a variety of trails in Kelowna and surrounding areas. Workouts are always tailored to suit the individual goals of each athlete. This clinic gears participants specifically for the Dirty Feet 5k, 10k, 21k in Kamloops on March 24th. Although we have 15k, 25k & 50k training groups to choose from and no matter what your running goals are, Rene will ensure the clinic fits your goals. | |
| Registration Deadline: |
January 14th, 2012. Clinic fills fast! Limited spots are available. | |
 Race Options: |
Chuckanut 50km, Dirty Feet 5k, 10k, 21k, Diez Vista 50k, Yakima Syline 25k, 50k |
Wednesday sessions will offer a variety of different trail routes and speed sessions for participants to enjoy. Those athletes that know Rene, know she likes to think outside the box and often finds the most creative, fun and challenging ways to train. The mid-week sessions follow a specially designed program, put together by professional running coach, Rene Unser. The workouts alternate between hill & stamina/tempo focus. Our sponsors: True Outdoors & Kelowna Cycle have opened their doors for us to have a place to hang out pre and post run. The goal this early in the season is to work on improving the anaerobic energy producing system by improving their ability to hold a quality pace for long periods of time before the next phase of speed training in the spring.
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. Preventing ankle injuries;
2. Minimize back motion & Maximize hip motion & Power - spare the back toward great performance and injury prevention
Sunday sessions are off- road and endurance based. Time to hit the trails! Participants will be split into appropriate groups based on their fitness levels and pace. Each group will have an experienced and qualified P.A.C.E. leader to take them on their training journey each session. In the event we have a crazy winter with lots of snow, please be prepared to be flexible with our run locations, as some road may be integrated to ensure our fitness goals are being met and improving.
Enhance your Training:
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Periodized Training Program (+$75)Every clinic includes a 15k, 21k & 50k training outline. This outline is geared towards the clinic sessions and specific race choosen to end the clinic with. This training outline offers specific periodization and workout details. It makes it easy some athletes to fit the clinic into their existing training schedules. For those, however who need to take the guess work out of your weekly, monthly or annual training goals , you can add on a personalized 10 week training plan that will take into account all your training goals, schedule, cross-training and races, for $75.00. This price is available only for those who are also registered for the January clinic. If you are not taking the clinic and simply 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 |