If you are looking to run your first 5 or 10 km race or to develop you're running further then join us for a program that is geared towards beginners who want to increase their fitness and improve their health using a balanced lifestyle approach to their training. Based on our unique effortless exercise philosophy to training, nutrition, and race preparation, this program emphasizes healthy, progressive exercise that is easily sustainable over the long term.

Goal: To participate in a 5 or 10 km race and to enjoy the process of running!

Timetable: November 7 - December 12, 6 weeks,  Monday nights, 6:30pm - 8:00pm

Fee: $150.00 includes all program materials and course binder, the book Effortless Exercise, the Sunday Effortless Run Club, and e-mail coaching throughout the program

Equipment: You'll need a heart rate monitor (if possible) and a pair of shoes!

Format: Small group theory sessions to maximize learning and personal attention; followed by a 25-30 min run! 

Location: Eau Claire Plaza (in front of the downtown YMCA)

    Agenda 

Nov 7: Getting started with Warm-ups and Cool-downs - leaning how to effortlessly ramp into and out of your run

Nov 14: Your Effortless Training Zone and Group Running Rules - discovering what it feels like to train aerobically and building your base

Nov 21: Nasal Breathing and Recovery Protocol - learning to use your nose as a pacing tool and anti-inflammatory techniques

Nov 28: Running Form - an introduction to the chi running method

Dec 5: Dealing with nagging injuries and how to get rid of them

Dec 12: Training Nutrition - learn all about your coach's killer diet for high energy and a lean body