Efficiency Based Training I

2299 W Grand River Ave
Playmakers Store!
Okemos, MI US 48864

Class Setup: A Four-Week class focusing on making running easier and more efficient. Each week will focus on a new area of possibility for improvement, from a better warm up to building a stronger core and utilizing heart rate for training. Classes will be one hour long with take-home drills each week.

Week 1: Starting with Purpose and Ending with Conviction- Warming up the right way
In our time crunched society, often times getting out for a run means just that, getting out and running. We miss vital chances for growth by not priming our muscles and taking advantage of simple movements that build better form and put less stress on the body. The same can be said at the end of the run, often times the run stops abruptly and we either get in the car or go about our day. The time after a run can be valuable to encourage growth and recovery. We will teach technique and reasoning and partake in a two drill series to experience the warm up and cool down methods.

Week 2: The Heart Rate of the Matter- Training with a measurable purpose
Begin with a description of meaningful training. Discussion on making your miles matter and how most people train in the ‘Grey Area’ of growth. Our goal is to promote positive growth through harder efforts sprinkled in with very easy aerobic growth. Not all miles are the same. Introduce Heart Rate monitor usage and how to set your training up with one. Teach different methods to figure out training effort levels and the simple test to check for improvement on a bi-weekly basis. Classroom majority for the day.

Week 3: (Un)common Core- Build your running body better
Many people focus on quantity over quality when trying to build their core. Instead of slaving away doing crunches, do exercises that have a meaningful impact on your running body and keeps your time efficient. We will do form teaching for movements as well as three 8-10 minute core series designed to target all of the key areas of the running body. Bring a yoga mat if possible.

Week 4: Developing the Dream- How to strengthen train your mind
We train so much on the physical that we forget the largest piece in the puzzle to running our best, the brain. As Benjamin Franklin said, ‘By failing to prepare, we prepare to fail’. This class will focus on how to get your mind right and build mental fortitude for the tough times in running. We will go through different mental drills and how they can take your running to the next level.

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