ELM Training Services

Group Fitness Adventures

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NEW! Get results with the ELM 'Full On Fitness' 10-Week Challenge

Co-Ed Running Clinics

Need for Speed   Adventure Running  10K Training   Endurance   Workshops

Need For Speed!

If you are serious about your running, you want to run faster and further without injury.

"Our weekly training sessions will focus on effective strength, speed and power running workouts that offer lots of variety and plenty of the usual Thursday night FUN!  This is a great way to kick up your running fitness throughout the winter AND learn how to run smarter to improve your overall running fitness." - Sarah Seads

Runners who think that more mileage and longer hours are the only ways to improve end up frustrated or sidelined with injuries. The secret to running faster and further is training smarter not longer! Making simple changes in strength, flexibility, technique, and program design will help you reach a new level of performance.

In ELM's Need for Speed clinic, Kinesiologist and Personal Trainer, Sarah Seads, demonstrates the key training principles and techniques designed to improve your running form, decrease your risk of injury and personalize your running program. Learn how the science of Kinesiology and biomechanics can help you reach your running goals in this specialized clinic.

This unique running clinic is divided into two 6-week training sessions. 

Part 1:

After a long training or racing season it is time to take a step back and develop a plan of attack for the coming year.  This is the time of year to focus on technique, muscular imbalances and program design. 

Weekly Education Topics include: Fitness Testing, Video Analysis and Biomechanics of Running & Mid-Foot Running Technique, Barefoot Running, Strength Training For Runners, Muscular Imbalances: Identification and Correction, Periodization: Annual Program Design and Cross Training for Runners.

Part 2:

In the second part of this clinic we will continue to focus on techniques for building speed and power.  Learn additional training techniques that will allow you to make a breakthrough in your running ability.

Weekly Education Topics include: Exercise Physiology, Key Training Principles, Dynamic Strength Training for Runners, Speed Training Techniques, Injury Prevention and Nutrition for Optimum Performance. 

Do not miss this opportunity to take your running to a new level this year!

Next Session: Winter 2012

Part 1::

Part 2::

Deadline:

Prerequisite: Ability to run 10K distance or a minimum of 60 minutes. Run Time: Thursdays 5:30- 7:00pm

*Video analysis session will take place on November 3rd, starting at 5:00pm to take advantage of daylight savings.

Yoga Time: 7:05-8:00pm *See details below*

Cost:

ELM Members: Full 12-week clinic: $140  1 Part only: $80*  

Non Members:  Full 12-week clinic: $165 1 Part only: $95*

REGISTER NOW!

Winter Yoga for Runners!

Running & Yoga...the perfect combination.

Complete your fall & winter training runs with a relaxing yoga session designed specifically for athletes with tight muscles!  Lengthen and tone muscles, improve core and postural strength, focus on deep breathing techniques, and enjoy a serene moment in your busy life.  This class is the perfect compliment to any fitness enthusiasts training program.  Runners, bikers, hikers and other adventurers will not want to miss this rejuvinating weekly yoga practice. 

*Option to come for only the Yoga as well.

Next Session: November 2012

Part 1::

Part 2::

Deadline:

Time 7:05-8:00pm

Prerequisite: None!

Instructor: Birgit Nilson

Cost:

ELM Members: Full 12-weeks:$108    1 Part: $60  

Non Members: Full 12-weeks: $124   1 Part only: $67

REGISTER NOW!

Adventure Running!

Trail Running, hill climbing, navigation and teamwork!
Perfect for trail racers looking to 'bust a gut' and for road runners who want to toughen up. If you are interested in increasing your speed, improving your hill climbing strength, playing with navigation, and improving trail running technique...this clinic is for you! This is a perfect training program for Kusam Klimb or GutBuster trail racers and MOMAR adventure racers (www.mindovermountain.com) as well as those who love training in the great outdoors. Get ready for great climbs, great views and a great time!

Program includes:

• Weekly coached training sessions

• Weekly educational emails

• Files of all maps/routes travelled

• Detailed training manual- hard copies for new participants

• NEW:Detailed 8 week training program for your choice of 10-25k mountain race distances.

• Inspiration, challenge, fun and big smiles!

Next Session : SUMMER 2012

Time: Thursdays 5:30-7:00pm (ish)

8-Week Sessions

Prerequisite: Novice/Intermediate Ability 45-60mins, Advanced 75-90minutes...no speed requirement!

2012 Dates

1::3 Kusam Training: May 3-June 21st

2::3 Adventure Running & Yoga for Runners: July 5-Aug 23

*Option to participate in an outdoor Yoga class each week! See details below for Outdoor Yoga session.

3::3 Perseverance Training: Sep 6-October 25

Cost: ELM Members: $75 Non Members: $90

*Save $20 when you register for the ELM Summer Half Marathon Clinic as well!

REGISTER NOW!

Outdoor Yoga!

Adventure Running & Outdoor Yoga...the perfect combination.

Complete your trail run with a relaxing yoga session designed speficically for athletes with tight muscles!  Lengthen and tone muscles, improve core and postural strength, focus on deep breathing techniques, and enjoy a serene moment in your busy life.  This class is the perfect compliment to any fitness enthusiasts training program.  Runners, bikers, hikers and other adventurers will not want to miss this rejuivinating outdoor yoga practice. 

*Option to come for only the Yoga as well.

Next Session: Summer 2012

Time: Adventure Run 5:30-7:00pm

Dates: July 5-August 23rd

Outdoor Yoga 7:05-7:55pm

Prerequisite: None for Yoga

Cost: Adventure Running & Yoga *save $5*

ELM Members: $130 Non Members: $160

Cost: Yoga Only

ELM Members: $60 Non Members: $75

REGISTER NOW!

Half Marathon Off-Road Running Clinic

Half Marathon Training from May until August.

Get off the road and train in the trails with ELM this summer!  This clinic will focus on going for the long haul with programs for the half marathon and marathon distance.  Option of racing in the Port Alberni Log Train Trail race in August and the Victoria Marathon in October. First time endurance runners will build gradually up to their goal distance with a focus on safety and injury prevention.  Experienced distance runners will work on fine tuning form, training techniques, building strength and increasing stamina to reach their goal race times.

NEW: 2012 River Run Half Marathon Challenge

We will finish the clinic this year with an Off-Road 'River Run' Half Marathon Challenge on August 19th in leu of the Log Train Trail Race which has been cancelled for 2012.  This 21km race course will take place along the beautiful Puntledge River starting and finishing at the Comox Lake Dam.  This will be a great chance to test your Half Marathon fitness and celebrate a summer of long runs in the trails!

Next Session: May 2012

Time: Sundays 8:00am

Dates: May 13th- August 12th

Deadline: May 9th

River Run Half Marathon Race : August 19th

Location of classes : Various trail routes in the Comox Valley area.

Instructors: Kim Senechal, Registered Physiotherapist, Sarah Seads BA Kinesiology, and special guest instructors.

Prerequisites:  No speed requirement.

Novice: Ability to run:walk 8kms following a 10:1 schedule.

Experienced: Starts at 14km with weekly race pace training.

Program includes:

• 14 weekly coached training sessions

• Weekly educational emails

• Files of all maps/routes travelled

• Detailed training manual- hard copies for new participants

• Detailed 14-week training program for half marathon goal race time.

• Inspiration, challenge, fun and big smiles!

Cost: ELM Members: $125   Non Members: $140

*Save $20 when you register for an ELM Adventure Running Clinic at the same time!

REGISTER NOW!

ELM Annual 10K Clinic!

'10K training forms the foundation of all-around fitness, because it includes ample amounts of the three core components of running- strength, stamina, speed. When you race a 10-K, you immerse yourself in near-mythical tradition.'

- Runners World

Always wanted to run a 10K? Or do you want to make a serious commitment to achieving a new race time? Joining a running group and following a specific training program are the keys to your success.

In this annual10-k clinic novice runners will start with 4kms and work on building up towards completing (and enjoying!) their first 10K. Intermediate and advanced runners will be provided with a challenging 10-week program tailored to meet their 10K race goal. Hills, speed work, pacing, and race strategy will be the focus of the experienced runners program.  Wrap up your clinic with an optional road trip to Victoria for the Times Colonist 10-K race!

Next Session: February 2012

Dates:  February 16-April 26th 10-weeks

Deadline: February 13

Times: Thursdays 5:30-7:00pm   

Prerequisite: Novice- ability to run 10min:walk 1min for 3k. Intermediate/Adv- ability to run 10K.

Program Includes: New participants receive a training manual and all participants receive weekly emails for motivation and inspiration along your new running journey.  Each week the group will meet for an informative discussion on various running and womens health topics and then head out for a group training run.

Cost: ELM Members: $85 Non Members: $105

Including Times Colonist $35 10K Race Registration:

ELM Members: $120  Non Members: $140

REGISTER NOW!

Times Colonist 10K Race Registration Information:

Join Team ELM and save $5 on your race registration fees!  Regular $40, you pay $35 and receive a special Team ELM printed Race t-shirt on race day. 

Here is how to join the Team:

Sign up for the race online under TEAM ELM using the 'Team Code' (email ELM today for this special code) and you will not be charged at that time.  ELM will collect race registration fee's from team members and pay TC10K on your behalf on March 23rd. 

REGISTER FOR TC 10K NOW!

http://www.eventsonline.ca/events/tc10k/

Full Marathon Training

Full Marathon Training from May until October.

Ready to go LONG??  If you are comfortable with the half marathon distance then you are ready to train to race in the Victoria Full Marathon with ELM this fall!

This clinic will focus on going for the long haul with programs for novice and experienced marathon runners- building from 21kms and leading up to the Victoria Marathon in October.

Participants will learn marathon training techniques, fine tune form, build strength and increase stamina to reach their goal race times in Victoria.

Next Session: TBA

Time: Sundays 8:00am

Dates: TBA

Location of classes : Various routes in the Comox Valley area.

Prerequisite: Ability to run 8k before beginning clinic.

Half Marathon 21-weeks

Cost: ELM Members: $220   Non Members: $250

*Join Adventure Running and save $10 on your registration!

REGISTER NOW!