Group Training With Coach Jen Winter 2025

VIrtual Zoom Strength and Stretch for Runners

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

Structure (Delivery is Virtual):

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

Light Warm-Up/Mobility: ~3-5 minutes

Main Set: ~15-20 minutes minutes

Cool-down: Stretching/Self Massage ~3-5 minutes

Mondays January 13/25-March 31 (6:45 pm-7:15 pm unless otherwise stated)

NO Classes: February 10

*Feb 17 class will be on Feb. 19@6:45pm-7:15 pm

**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 $97/11 sessions (all prices include the TAXES).

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 2025 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.

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

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

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

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

Sunday Morning Speed and Form Run Session

Here are the details for the next running group session!

The details:

All in person classes are 75 minutes long unless noted.

Time: 10:45 am-12pm unless otherwise stated)

Start dates: Sundays (January 5/2025-Sunday March 30/2025 (Fieldhouse)

1.) Sunday January 5, 12, 19@ 10:45 am-12 pm (Fieldhouse)

2.) Sunday January 26/2025 will be an online zoom 30 minute strength and stretch@11:30 am (Run

workout will be emailed out the week of for you to complete prior to class if you like. Zoom Link will be

emailed out that week. There is an event and the Fieldhouse is unavailable that day.

3.) Sunday February 2nd and 9th @ 10:45 am-12 pm (Fieldhouse)

4.)NO CLASS FEBRUARY 16th/2025

5.)Sunday February 23/2025: will be an online zoom 30 minute strength and stretch@11:30 am

(Run workout will be emailed out the week off for you to complete prior to class if you like. Zoom Link

will be emailed out that week. There is an event and the Fieldhouse is unavailable that day.

6.) Sunday March 2, 9, 16, 23, 30@10:45am-12pm (Fieldhouse)

*Please note there may be one week of class reschedule, a make up class will be scheduled at

some point should this happen and could be outdoors weather depending

***Note the time/Day changes or no class days

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:

We need a minimum of 10 people/class to run a class.

Fully Paid $178/12 sessions (75 minutes in length unless on zoom) please note zoom classes are

discounted and not at full price to account for style and timing of class. All prices include the 5%

GST. Paid by ETRANSFER or CHEQUE/CASH only.

Other Details:

*In event of extreme weather such as lightening or hail, extreme humidity, snow storm, very cold and/or hot weather class 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 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.

****If you have not filled out forms for 2025 Please read! You will be required to fill out a consent form and get active and bring it with you to the first class or complete the waiver online. No forms=no participation!

**There will be no credits or refunds if classes have to be changed or shortened in extreme weather 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. Accept Etransfer, Cash or Cheque. Cheques made Payable to Jennifer Ruland. PayPal link to pay by credit card below.

***Please complete this waiver before attending class HERE

YOUR COACH