Track and Run Program

Starting Tuesday April 13th, 2010

6:00-7:30PM

(808 N. Lake Shore Drive, at Chicago Ave.)

The Break Through Multisport Track and Run Program is designed as a two day per week run program that includes a track session and a tempo/hill/long run session that WILL make you a faster and stronger runner regardless of the distance of your A-Race! Each runner will receive a customized workout that fits into your race schedule, whether you are a triathlete (sprint, olympic, half and full Ironman) or if you are a road runner (5k to ultramarathon).

Coached track/speed work sessions will include:

1. • Workouts developed for each athlete based off their A-Race(s)
   

2. • Improvements in running mechanics and economy
   

3. • Running drills
   

4. • Increased VO2 Max
   

5. • Increased Lactate HR/Threshold
   

6. • Increased Anaerobic Threshold
   

SAMPLE WORKOUT:

Tuesday, April 20th

6:00 PM    Announcements

6:05 PM    Warm Up (walking, dynamic warm up and jogging)

6:20 PM    Running Drills

6:30 PM    Track Workout (ex. 8x400 at T400 pace on 90 seconds walking recovery)

7:15 PM    Cool Down

Classes will run on Tuesday and Thursday nights from April 13th to September 30th, 2010. Each workout is designed for the athlete based on your A-Race.

THE FIRST 5 ATHLETES THAT SIGN UP FOR THE FULL SUMMER SESSION WILL RECEIVE A FREE BIOMECHANICS ANALYSIS VALUED AT $150

Each athlete will receive a water bottle and t-shirt for signing up!

Punch Cards

(Can be used at the Run or Swim Programs):

5 Session Punch Card:

$50 USD

10 Session Punch Card:

$90 USD

If you have any questions, please contact Coach Ryan.