Spring Run Strength and Speed Training 

Run Speed And Strength Training

Tuesday 6-715pm (except April 10, 17th start @5:30pm)

Thursday 6-715pm (except April 12, 19th start @5:30pm)

Sunday 12:45-2pm

ALL Classes are 75 minutes long with Coach Jen.

Tuesdays (April 10/2018-Tuesday June 19/18 (Meet at Candy Cane Park)

Tuesday April 10 @ 5:30 pm

Tuesday April 17 @ 5:30 pm

Tuesday April 24@ 6:00 pm 

Tuesday May 1 @ 6:00 pm

Tuesday May 8 @ 6:00pm

Tuesday May 15 @ 6:00 pm

Tuesday May 22 @ 6:00 pm

Tuesday May 29 @6:00 pm

Tuesday June 5 @6:00 pm

Tuesday June 12 @6:00 pm

Tuesday June 19 @6:00 pm

Thursdays (April 12/2018-Thursday June 21/2018 (Meet at Candy Cane Park)

Thursday April 12 @ 5:30pm

Thursday April 19 @ 5:30 pm

Thursday April 26@ 6:00 pm 

Thursday May 3 @ 6:00 pm

Wednesday May 9 @ 6:00pm day change

Thursday May 17 @ 6:00 pm

Thursday May 24 @ 6:00 pm

Thursday May 31 @6:00 pm

Thursday June 7 @6:00 pm

Thursday June 14 @6:00 pm

Thursday June 21 @6:00 pm

*SUMMER SCHEDULE WILL BE RELEASED FOR REGISTRATION MID JUNE*

*Note the time/Day changes or no class days

Sundays (Sunday April 15/18-June 10/18 (Meet at Candy Cane Park unless otherwise stated)

Sunday April 15 @12:45 pm 

Sunday April 22@12:45 pm

Sunday April 29 @12:45 pm location change!  (Meet in parking lot of Sandra Schmirler Center)

Sunday May 6 @12:45 pm 

WEDNESDAY MAY 16@5:30 day change

NO CLASS Sunday May 20 

Sunday May 27 @12:45 pm 

Sunday June 3 @12:45 pm

Sunday June 10 @12:45 pm  

Sunday June 17@12:45 pm

*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.

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.

Session Format:

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

Main Set:  approx. 30-40 minutes (hills or speed, modifications can be made for athletes)

Strength/Mobility/Cool-down Stretching: approx. 15-25 minutes 

Please remember to bring water and a watch or some timing mechanism.  For the first few classes it may get darker before we are done class, please bring a light source and wear reflective/weather appropriate clothing.  Please have a mat/towel for strength and mobility.

Cost:

We need a minimum of 10 people/class to run a class. With 20 spots per class maximum.

Tuesday/Thursday Fully Paid $170/11 sessions (75 minutes in length) OR 3 payments of $60 (billed to your credit card over 3 months) - all prices include GST.

Sunday Fully Paid $144/9 sessions (75 minutes in length) OR 3 payments of $52 (billed to your credit card over 3 months) - all prices include GST.

Other Details:

In event of extreme weather such as lightening or hail, extreme humidity, snow storm, very cold weather and/or coach illness/or conflict, class will be rescheduled.  Coach will notify you by email/text. Make up day and time is at coach’s discretion.  There will be no credits or refunds if classes have to be changed or shortened in extreme weather for any reason. 

Must have at least 10 people confirmed to run the session 

No refunds/transfers/make-ups will be given once you pay your fee’s, regardless of any circumstances. Payment is due the first day of class.  Accept Credit Card (Online), Paypal, Etransfer, Cash or Cheque.  Cheques made Payable to Jennifer Ruland.

If you have not filled out forms for 2018 Please read!  You will be required to fill out a consent form with GET ACTIVE questionairre (please check one of the boxes at end about participating) and bring it with you to the first class or scan it in advance if you will need clearance from your physician first.  No forms=no participation!   If you are Pregnant, you must take the PAR-PREGNANCY form to your doctor and have them fill it out and sign it.  Please let me know in advance if you will have to do this.

REGISTRATION IS OPEN!

SAVE SOME TIME BY COMPLETING OUR LIABILITY WAIVER AND RELEASE PRIOR TO YOUR FIRST SESSION - CLICK HERE

CLICK HERE TO REGISTER NOW!