Group Training With Coach Jen Winter 2023

Virtual Zoom Strength and Stretch for Runners!

Focus will be on TOTAL BODY with GREATER emphasis on Glute/Hamstring/Hips/Core!

Structure:

It is suggested you do a 5-10 minute light cardio warm-up of your choice before class.

Light Warm-Up/Mobility: ~5 minutes

Main Set: ~30-35 minutes minutes

Cool-down: Stretching/Self Massage ~5-10 minutes

Mondays January 9/23-March 27/22 (6:15 pm-7:00 pm unless otherwise stated)

NO Classes: January 23 and 30

*please note, on rare occasion class day may have to be moved.

Equipment Needed:

Dumbells or bands, tennis ball and/or lacrosse ball, mat or place in your home to exercise with ability to see your screen to participate. Also, nice to have something you can step on/lay on (bench, stair, strong box, nice to have but not necessary).

Cost:

We need a minimum of 10 people/class to run a class. Fully Paid $82/10 sessions (all prices include the TAXES).

Can’t make all the sessions?

Purchase a 5 session pass - $60.00

Other Details:

The class will be on zoom. It is suggested you have your camera on so coach can make corrections or offer you tips as needed. The sessions will be recorded and access to recording will be sent to anyone who was not in the live class and will only be available for one week following that class. The recordings cannot be shared with anyone outside of the class participants. In case of coach illness and/or facility conflict, a make up session will be offered or a hard paper copy will be sent out if a new date isn’t feasible. Coach will notify you by email. Should there be a make up the day and time is at coach’s discretion. There will be no credits or refunds if classes have to be changed or shortened for any reason.

*No refunds/transfers/make-ups will be given once you pay your fee’s, regardless of any circumstances.

Payment is due by the first day of class. Paypal, Etransfer, Cash or Cheque.

**If you have not filled out forms for 2023 Please read! You will be required to fill out a consent form, you can do this online. I will attach the link to an email confirming your registration once you register. No forms=no participation! Any yes answers to the questions may be verified with you if we feel you need a doctors note.

**Please complete this waiver prior to attending class HERE

Registration is confirmed once payment is submitted, I will send you an email with the zoom links.

Thursday Evening Strength and Form Run Session

The details: Classes will be in person but in the event of restrictions due to covid change may be virtual if restrictions arise or change. All in person classes are 60 minutes long!

Start dates/Times: Thursdays (Thursday, January 5th 10/2022 - Thursday, March 30th, 2023 (Fieldhouse) - 5:30 pm-6:30pm unless otherwise stated

NO CLASSES: January 26th/23, February 2nd/23, February 23rd/23

Session Format:

Warm-up: includes dynamic/mobility exercises (approx. 20 minutes)

Main Set: approx. 30 minutes of run sets intermixed with Strength Sets or at end.

Mobility/Cool-down Stretching: approx. 10 minutes

Please remember to bring water and a watch or some timing mechanism. Please have a mat/towel for strength and mobility.

COST:

ONLY 5 Session Drop In Passes Available - $90.00

Other Details:
*In event of extreme weather such as lightening or hail, extreme humidity, snow storm, very cold and/or hot weather class, and power outages, sessions will be cancelled and a workout will be sent out for athletes to complete on their own, we cannot control the environment unfortunately. In case of coach illness, unforeseen circumstance and/ or facility conflict, a workout will be sent out via email for athletes to complete on their own. Coach will notify you by email.
**There will be no credits or refunds if classes have to be changed or shortened in extreme weather for any reason. Please note, in light of COVID-19 should the rules regarding group gatherings, and/or venue closure, a workout will be sent out for you to complete on your own via email.
No refunds/transfers/make-ups will be given once you pay your fee’s, regardless of any circumstances.

Payment is due by the first day of class. Accept Etransfer, Cash or Cheque. Cheques made Payable to Jennifer Ruland. PayPal link to pay by credit card below.

**Please complete this waiver prior to attending class HERE

REGISTRATION IS OPEN!

Sunday Afternoon Strength and Form Run Session

The details: Classes will be in person but in the event of restrictions due to covid change may be virtual if restrictions arise or change. All in person classes are 75 minutes long!

Start dates/Times: Sundays (Sunday, January 8th - Sunday, March 26th, 2023 (Fieldhouse) - 1:00-2:15pm unless otherwise stated.

NO CLASSES: January 22nd, January 29th, February 19th/23

Sunday, February 26th and Sunday March 12th - Run instruction document will be provided and there will be a group strength and stretch via zoom from 2:30-3pm (Zoom link will be sent to you prior to the session). Note: Fieldhouse event is on these days and there is no in person session.

Session Format:

Warm-up: includes dynamic/mobility exercises (approx. 20 minutes)

Main Set: approx. 40 minutes of run sets intermixed with Strength Sets or at end.

Mobility/Cool-down Stretching: approx. 15 minutes

Please remember to bring water and a watch or some timing mechanism. Please have a mat/towel for strength and mobility.

COST:

ONLY 5 Session Drop In Passes Available - $95.00

Other Details:
*In event of extreme weather such as lightening or hail, extreme humidity, snow storm, very cold and/or hot weather class, and power outages, sessions will be cancelled and a workout will be sent out for athletes to complete on their own, we cannot control the environment unfortunately. In case of coach illness, unforeseen circumstance and/ or facility conflict, a workout will be sent out via email for athletes to complete on their own. Coach will notify you by email.
**There will be no credits or refunds if classes have to be changed or shortened in extreme weather for any reason. Please note, in light of COVID-19 should the rules regarding group gatherings, and/or venue closure, a workout will be sent out for you to complete on your own via email.
No refunds/transfers/make-ups will be given once you pay your fee’s, regardless of any circumstances.

Payment is due by the first day of class. Accept Etransfer, Cash or Cheque. Cheques made Payable to Jennifer Ruland. PayPal link to pay by credit card below.

****Please complete this waiver prior to attending class HERE

REGISTRATION IS OPEN!

YOUR COACH