TBF Training Run Classes...
TBF Training has been coaching runners since 1991 and has helped hundreds, even thousands of athletes, improve their performance at races varying in distance from 1 mile to 100 miles. Our coaches teach the ‘Pose Method' of running and provide continuous positive feedback and training advice to the athletes in our classes and clinics.
2009 Schedule of Classes
Track Attack Running Class
-
This fully coached and supported run group meets every Thursday at American River College Track at 6 pm from January through November. Beneficial for runners of all levels, emphasis is on form, efficiency, strength, speed and camaraderie.
California International Marathon (CIM) Class August to December 2009
-Each class will meet twice a week, once on Thursday nights for coached track workouts and once on Sundays for overdistance training runs.
Performance Run Class (Jan 15 – Dec 15): This Class will meet the first Thursday of every month for a coached run workout and 1-mile time trial. The TBF Performance Run Class is for the athlete that wants to take their run speed, stamina, and efficiency to the next level. Class includes coached run workouts, run-form drills, run-strength drills, 1-mile time trial, and focused run workout. Each session will conclude with guided post-workout stretching and a core body strength routine. Cost: $100.
Class Benefits
- Increase your running speed for any distance
- Speed training specific to your race goals
- Improve your running economy and efficiency
- Reduce likelihood of injuries
- Increase your vo2 max
- Increase your anaerobic threshold
- Class includes core and lower body strength training
- Strengthen your body to enhance your running
Price List
California International Marathon (CIM)
Track Attack Running Class
Drop in workouts $20
Monthly $40
Quarterly $90
Annual $240
Run Clinics $30 per session
TBF Training Run Workout of the Month
Long Run
Purpose: Develop endurance and stamina while practicing fueling.
Time: 1 - 3 hours
Focus: Run form, pacing, fueling
Workout: Easy running (Zone 1 and Zone 2) spend 80% of time in (Zone 1)
Perform 2-5 minutes pick-ups into (Zone 2). A pick-up is an increase in pace and heart rate into (Zone 2).
Perform them throughout your long runs to shake out your legs and add some funs with hills, trail sections or passing other runners.
Proper fueling and hydration are top priority.
