SPEED SCHOOL: WINTER SURVIVAL COURSE

Daily running feel flat? Speed School is designed for all levels of runners looking to improve performance and begin a steady running practice. The benefits? A team-centric routine that will get you through the winter. Weight loss. Strong legs and core. And the confidence that you can take something from start to finish using your own two legs.

Whether you enjoy the comraderie and effort of running, or are curious to try something new, this program covers all the bases and will challenge the beginner and the seasoned runner alike.

• Train for the March 18th "Adidas Shamrock Run" in Portland: 8K or 15K distance*
• Participants receive a 10-week training calendar developed by Coach Natalie.
• Time trial to measure your pre-race performance.
• Thurs AM workouts in Mount Tabor Park.
• Bi-weekly Saturday group runs.
• Clinics include gait training, speed drills, racing strategy, and runner-specific strength
  and conditioning for the core, legs and upper body.

Registration now open, with two options
• Option 1: 10 weeks of professional training for the Shamrock Race (10 group workouts
  + 5 supported group runs) only $175.**

• Option 2: 5 weeks of workouts (5 group workouts, no running training) only $50.
  Attend boot camp Thursday mornings for Weeks 1-5 and/or 6-10.

  Choose Option 2 if you are interested in the weekday group exercise classes, and want to skip the running entirely. Convenient meeting locations announced two days before class.

Class Schedule
• Kick-off, info session, and goal setting - Wed, Jan 4, 6:00pm
• Group workouts - Thurs mornings, 7:30am
• Time Trial and Saturday mornings runs (Jan 14, 28, Feb 4, 18, 25)

Running class is now full. But registration is open for our second session of weekday workouts (running program not included). Class starts February 16th and runs for five weeks. Register below.

  Register for Thursday Group Workouts Only, Weeks 6-10

*Race entry fee not included with registration. However runners who register as part of "Mount Tabor Road Runners" will save $3 in registration fees! Bottle opener medal (for 15K runners), free beer and chowder, and a discount? YES.
**Dates and times of group runs and events are subject to change.
***First payment due upon registration. Second payment will be invoiced on or about February 11, 2012.

HOME