Child's Pose

RUN/YOGA CLINIC

Increase run performance while preventing injury!

Join your run/yoga coach, Adam, for this 6-week run clinic event for all run levels. In this 75-minute class, you'll experience a structured run class focused on improving performance for the first half of class and an effective yoga class beneficial for runners that is focused on reducing and preventing injury!

Space is limited to 12 participants.

  

When:

  • Every Saturday from March 13-April 17 at 7:00-8:15am

Where: Tri Fitness (directions) | We will be outside for the workout portions of this clinic

Who: All runners who are interested in running faster, longer, and without injury

Clinic Outline:

WEEK 1

  • Intro to class 

    • Pre-run foam roll/stretch (10 min) 

    • Run 

    • Yoga (masks required) 

  • Run – Build session- 30 min 

    • 10 min easy 

    • 3 x 60 sec with 90 sec rest between (each interval getting faster) 

    • 4 x 45 sec with 90 sec rest between (each interval getting faster) 

    • 6 x 30 sec with 2 min rest between (each interval getting faster) 

    • 3- 5 min cool down 

  • Yoga- 30 min

WEEK 2

  • Pre-run foam roll/stretch (15 min) 

  • Run- 5 x 4 min steady state with 2 min between (should get the same distance, or farther, each time 

  • Yoga- 25 min

WEEK 3

  • Pre-run foam roll/stretch (15 min) 

  • Run- Fartlek style 

    • 5 min easy 

    • 20 min fartleks 

    • 5 min cooldown 

  • Yoga- 30 min

WEEK 4

  • Pre-run foam roll/stretch (10 min) 

  • Run 

    • 5 min easy 

    • 5 x ¼ mile repeats 

    • 5 min cooldown 

  • Yoga- 30 min 

WEEK 5

  • Pre-run foam roll/stretch (10 min) 

  • Run 

    • 5 min easy 

    • 5-6 x Hill repeats 

    • 5 min easy 

  • Yoga- 30 min 

WEEK 6

  • Pre-run foam roll/stretch (10 min) 

  • Run 

    • 5 min warmup 

    • 3 x ½ mile repeats or, 1 mile loop…. 

    • 5 min cooldown 

  • Yoga- 30 min

What to bring with you:

  • running shoes

  • comfortable running + yoga attire

  • warm clothes | for outdoor

  • hydration

Cost:

  • $130 for the 6-week event

  • $25 for drop-in

Meet Your Coach

Adam Tills

Personal Trainer, Run Coach, Yoga Instructor

Credentials: TBA

 

Adam is well-versed in yoga, personal training, run coaching, and being an eternal cheerleader! His goal is creating a plan that works for you and meets you where you're at — because no plan should be one size fits all.

You can learn even more about Adam on our Meet Our Staff page.

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Contact Us

Tri Fitness Training Center

1011 Meadowland Dr, Ste 7a

White Bear Township, MN 55127

651-426-3619

vicki@trifitnesswbl.com

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