RUNNING

Guided Running and Racing

The TTL running program is designed is to guide and motivate runners to a personal best in their run training and racing.  The training program is heavily coached and has a moderately aggressive approach to achieving your personal best.  We will educate you on proper running form, biomechanics, training, nutrition and mental toughness.

You will work with a TTL coach twice weekly to help you accomplish your goals and you’ll have the companionship of others reaching for similar goals. At times, we’ll have assistant coaches to decrease the coach to athlete ratio for a higher quality experience. Spend your workouts completing track workouts, hills, repeats tempo runs, strength/power running, endurance strength training, and more. Each week will challenge you, and be tailored towards your goals from sprint races, 5K runs, or full-distance marathons.

The course meets for 90 minutes twice a week. You have the choice among the following morning and evening sessions

11:30 AM – 1:00 PM (MW)
5:00 PM – 6:30 PM (TR)

Course Outline

The running class will meet at the Falk Running Center, and when weather permits, we’ll be outside at the Falk Running Track.

Monday
CYCLING WORKOUT

8:00 am - 9:00 am

CYCLING WORKOUT

Monday 8:00 am - 9:00 am
Week 1

  • Orientation

  • Bike Fitting

  • Learning about the Trainer

  • Interpreting Biofeedback

  • Your Cycling Posture

  • Stroke Analysis

  • Initial Time Trial


Week 2

  • Stroke Analysis

  • Proper Pedaling Technique

  • Improving your Cadence


 

Week 3

  • Power Analysis

  • Lactate Thresholds


Week 4

  • Power Intervals Phase 1

  • Power Intervals Phase 2

  • Hill Climbing


Week 5

  • Stroke Analysis

  • Efficiency Drills

  • Recovery Cycling


 

Week 6

  • Understanding Pace lines

  • Aerodynamics

  • Power Intervals Phase 3


 

Week 7

  • Endurance Cycling

  • Endurance Test 1

  • Endurance Test 2


Week 8

  • Mastering Sprints

  • Time Trial Assessments

  • Getting Ready for the Outdoors

  • Bicycle Maintenance

  • Roadside Repair

  • Team Cycling

  • Hydration and Nutrition

RUNNING WORKOUT

9:00 am - 11:00 am

RUNNING WORKOUT

Monday 9:00 am - 11:00 am
Week 1

  • Orientation

  • Setting a Goal

  • Group Running

  • Clothing and Shoes

  • Danger Zones

  • Initial Assessment

  • Gait Assessment

  • Power Measure

  • Time Trial

  • Stretching Techniques


Week 2

  • Wind Sprints

  • Recovery

  • Building your Core


Week 3

  • Wind Sprints 2

  • Stretching Session


 

Week 4

  • Mid-range Running 1

  • Mid-range Running 2


Week 5

  • Hill Repeats 1

  • Recovery Runs

  • Stretching


Week 6

  • Weight Training and Running

  • Hill Repeats 2

  • Building a Base</li>


Week 7

  • Preparing for 5K Race

  • 5K Simulation 1

  • 5K Simulation 2


Week 8

  • Preparing for a Marathon

  • Building and Recovering

  • Final Assessment

  • Final Time Trials

SWIMMING WORKOUT

1:00 pm - 3:00 pm

SWIMMING WORKOUT

Monday 1:00 pm - 3:00 pm
Week 1

  • Swim Evaluation

  • Posture

  • Stroke Assessment

  • Endurance Measure

  • Stretching Exercises

  • Body Position Drills


Week 2

  • Sculling Drills

  • Body Rotation Drills

  • Arm Position Drills


Week 3

  • Breathing Techniques

  • Kick board Workouts

  • Sculling Drills

  • Mid-class Assessment


 

Week 4

 

  • Endurance Drills

  • Body Position Drills

  • Kick board Workouts

  • Sculling Drills 2


Week 5

  • Sprint Techniques

  • Body Rotation Drills

  • Relay Races


 

Week 6

  • Endurance Swim

  • Final Assessment

    • Posture

    • Stroke Assessment

    • Endurance Measure



Tuesday
CYCLING WORKOUT

8:00 am - 9:00 am

CYCLING WORKOUT

Tuesday 8:00 am - 9:00 am
Week 1

  • Orientation

  • Bike Fitting

  • Learning about the Trainer

  • Interpreting Biofeedback

  • Your Cycling Posture

  • Stroke Analysis

  • Initial Time Trial


Week 2

  • Stroke Analysis

  • Proper Pedaling Technique

  • Improving your Cadence


 

Week 3

  • Power Analysis

  • Lactate Thresholds


Week 4

  • Power Intervals Phase 1

  • Power Intervals Phase 2

  • Hill Climbing


Week 5

  • Stroke Analysis

  • Efficiency Drills

  • Recovery Cycling


 

Week 6

  • Understanding Pace lines

  • Aerodynamics

  • Power Intervals Phase 3


 

Week 7

  • Endurance Cycling

  • Endurance Test 1

  • Endurance Test 2


Week 8

  • Mastering Sprints

  • Time Trial Assessments

  • Getting Ready for the Outdoors

  • Bicycle Maintenance

  • Roadside Repair

  • Team Cycling

  • Hydration and Nutrition

RUNNING WORKOUT

9:00 am - 11:00 am

RUNNING WORKOUT

Tuesday 9:00 am - 11:00 am
Week 1

  • Orientation

  • Setting a Goal

  • Group Running

  • Clothing and Shoes

  • Danger Zones

  • Initial Assessment

  • Gait Assessment

  • Power Measure

  • Time Trial

  • Stretching Techniques


Week 2

  • Wind Sprints

  • Recovery

  • Building your Core


Week 3

  • Wind Sprints 2

  • Stretching Session


 

Week 4

  • Mid-range Running 1

  • Mid-range Running 2


Week 5

  • Hill Repeats 1

  • Recovery Runs

  • Stretching


Week 6

  • Weight Training and Running

  • Hill Repeats 2

  • Building a Base</li>


Week 7

  • Preparing for 5K Race

  • 5K Simulation 1

  • 5K Simulation 2


Week 8

  • Preparing for a Marathon

  • Building and Recovering

  • Final Assessment

  • Final Time Trials

YOGA WORKOUT

11:30 am - 12:30 pm

YOGA WORKOUT

Tuesday 11:30 am - 12:30 pm
Week 1

  • Orientation

  • Basic positions

  • Yoga massage

  • Side Stretches

  • Your Yoga Posture

  • Balance Analysis


Week 2

  • Pranayama yoga breath work

  • Yoga sun salutations

  • Improving your balance


Week 3

  • Sivananda Part 1


 

Week 4

  • Sivananda Part 2


 

Week 5

  • Sivananda Part 3


Week 6

  • Sivananda Part 4

SWIMMING WORKOUT

1:00 pm - 3:00 pm

SWIMMING WORKOUT

Tuesday 1:00 pm - 3:00 pm
Week 1

  • Swim Evaluation

  • Posture

  • Stroke Assessment

  • Endurance Measure

  • Stretching Exercises

  • Body Position Drills


Week 2

  • Sculling Drills

  • Body Rotation Drills

  • Arm Position Drills


Week 3

  • Breathing Techniques

  • Kick board Workouts

  • Sculling Drills

  • Mid-class Assessment


 

Week 4

 

  • Endurance Drills

  • Body Position Drills

  • Kick board Workouts

  • Sculling Drills 2


Week 5

  • Sprint Techniques

  • Body Rotation Drills

  • Relay Races


 

Week 6

  • Endurance Swim

  • Final Assessment

    • Posture

    • Stroke Assessment

    • Endurance Measure



Wednesday
YOGA WORKOUT

6:00 am - 7:00 am

YOGA WORKOUT

Wednesday 6:00 am - 7:00 am
Week 1

  • Orientation

  • Basic positions

  • Yoga massage

  • Side Stretches

  • Your Yoga Posture

  • Balance Analysis


Week 2

  • Pranayama yoga breath work

  • Yoga sun salutations

  • Improving your balance


Week 3

  • Sivananda Part 1


 

Week 4

  • Sivananda Part 2


 

Week 5

  • Sivananda Part 3


Week 6

  • Sivananda Part 4

CYCLING WORKOUT

8:00 am - 9:00 am

CYCLING WORKOUT

Wednesday 8:00 am - 9:00 am
Week 1

  • Orientation

  • Bike Fitting

  • Learning about the Trainer

  • Interpreting Biofeedback

  • Your Cycling Posture

  • Stroke Analysis

  • Initial Time Trial


Week 2

  • Stroke Analysis

  • Proper Pedaling Technique

  • Improving your Cadence


 

Week 3

  • Power Analysis

  • Lactate Thresholds


Week 4

  • Power Intervals Phase 1

  • Power Intervals Phase 2

  • Hill Climbing


Week 5

  • Stroke Analysis

  • Efficiency Drills

  • Recovery Cycling


 

Week 6

  • Understanding Pace lines

  • Aerodynamics

  • Power Intervals Phase 3


 

Week 7

  • Endurance Cycling

  • Endurance Test 1

  • Endurance Test 2


Week 8

  • Mastering Sprints

  • Time Trial Assessments

  • Getting Ready for the Outdoors

  • Bicycle Maintenance

  • Roadside Repair

  • Team Cycling

  • Hydration and Nutrition

RUNNING WORKOUT

9:00 am - 11:00 am

RUNNING WORKOUT

Wednesday 9:00 am - 11:00 am
Week 1

  • Orientation

  • Setting a Goal

  • Group Running

  • Clothing and Shoes

  • Danger Zones

  • Initial Assessment

  • Gait Assessment

  • Power Measure

  • Time Trial

  • Stretching Techniques


Week 2

  • Wind Sprints

  • Recovery

  • Building your Core


Week 3

  • Wind Sprints 2

  • Stretching Session


 

Week 4

  • Mid-range Running 1

  • Mid-range Running 2


Week 5

  • Hill Repeats 1

  • Recovery Runs

  • Stretching


Week 6

  • Weight Training and Running

  • Hill Repeats 2

  • Building a Base</li>


Week 7

  • Preparing for 5K Race

  • 5K Simulation 1

  • 5K Simulation 2


Week 8

  • Preparing for a Marathon

  • Building and Recovering

  • Final Assessment

  • Final Time Trials

SWIMMING WORKOUT

1:00 pm - 3:00 pm

SWIMMING WORKOUT

Wednesday 1:00 pm - 3:00 pm
Week 1

  • Swim Evaluation

  • Posture

  • Stroke Assessment

  • Endurance Measure

  • Stretching Exercises

  • Body Position Drills


Week 2

  • Sculling Drills

  • Body Rotation Drills

  • Arm Position Drills


Week 3

  • Breathing Techniques

  • Kick board Workouts

  • Sculling Drills

  • Mid-class Assessment


 

Week 4

 

  • Endurance Drills

  • Body Position Drills

  • Kick board Workouts

  • Sculling Drills 2


Week 5

  • Sprint Techniques

  • Body Rotation Drills

  • Relay Races


 

Week 6

  • Endurance Swim

  • Final Assessment

    • Posture

    • Stroke Assessment

    • Endurance Measure



Thursday
CYCLING WORKOUT

8:00 am - 9:00 am

CYCLING WORKOUT

Thursday 8:00 am - 9:00 am
Week 1

  • Orientation

  • Bike Fitting

  • Learning about the Trainer

  • Interpreting Biofeedback

  • Your Cycling Posture

  • Stroke Analysis

  • Initial Time Trial


Week 2

  • Stroke Analysis

  • Proper Pedaling Technique

  • Improving your Cadence


 

Week 3

  • Power Analysis

  • Lactate Thresholds


Week 4

  • Power Intervals Phase 1

  • Power Intervals Phase 2

  • Hill Climbing


Week 5

  • Stroke Analysis

  • Efficiency Drills

  • Recovery Cycling


 

Week 6

  • Understanding Pace lines

  • Aerodynamics

  • Power Intervals Phase 3


 

Week 7

  • Endurance Cycling

  • Endurance Test 1

  • Endurance Test 2


Week 8

  • Mastering Sprints

  • Time Trial Assessments

  • Getting Ready for the Outdoors

  • Bicycle Maintenance

  • Roadside Repair

  • Team Cycling

  • Hydration and Nutrition

RUNNING WORKOUT

9:00 am - 11:00 am

RUNNING WORKOUT

Thursday 9:00 am - 11:00 am
Week 1

  • Orientation

  • Setting a Goal

  • Group Running

  • Clothing and Shoes

  • Danger Zones

  • Initial Assessment

  • Gait Assessment

  • Power Measure

  • Time Trial

  • Stretching Techniques


Week 2

  • Wind Sprints

  • Recovery

  • Building your Core


Week 3

  • Wind Sprints 2

  • Stretching Session


 

Week 4

  • Mid-range Running 1

  • Mid-range Running 2


Week 5

  • Hill Repeats 1

  • Recovery Runs

  • Stretching


Week 6

  • Weight Training and Running

  • Hill Repeats 2

  • Building a Base</li>


Week 7

  • Preparing for 5K Race

  • 5K Simulation 1

  • 5K Simulation 2


Week 8

  • Preparing for a Marathon

  • Building and Recovering

  • Final Assessment

  • Final Time Trials

YOGA WORKOUT

11:30 am - 12:30 pm

YOGA WORKOUT

Thursday 11:30 am - 12:30 pm
Week 1

  • Orientation

  • Basic positions

  • Yoga massage

  • Side Stretches

  • Your Yoga Posture

  • Balance Analysis


Week 2

  • Pranayama yoga breath work

  • Yoga sun salutations

  • Improving your balance


Week 3

  • Sivananda Part 1


 

Week 4

  • Sivananda Part 2


 

Week 5

  • Sivananda Part 3


Week 6

  • Sivananda Part 4

SWIMMING WORKOUT

1:00 pm - 3:00 pm

SWIMMING WORKOUT

Thursday 1:00 pm - 3:00 pm
Week 1

  • Swim Evaluation

  • Posture

  • Stroke Assessment

  • Endurance Measure

  • Stretching Exercises

  • Body Position Drills


Week 2

  • Sculling Drills

  • Body Rotation Drills

  • Arm Position Drills


Week 3

  • Breathing Techniques

  • Kick board Workouts

  • Sculling Drills

  • Mid-class Assessment


 

Week 4

 

  • Endurance Drills

  • Body Position Drills

  • Kick board Workouts

  • Sculling Drills 2


Week 5

  • Sprint Techniques

  • Body Rotation Drills

  • Relay Races


 

Week 6

  • Endurance Swim

  • Final Assessment

    • Posture

    • Stroke Assessment

    • Endurance Measure



Friday
YOGA WORKOUT

6:00 am - 7:00 am

YOGA WORKOUT

Friday 6:00 am - 7:00 am
Week 1

  • Orientation

  • Basic positions

  • Yoga massage

  • Side Stretches

  • Your Yoga Posture

  • Balance Analysis


Week 2

  • Pranayama yoga breath work

  • Yoga sun salutations

  • Improving your balance


Week 3

  • Sivananda Part 1


 

Week 4

  • Sivananda Part 2


 

Week 5

  • Sivananda Part 3


Week 6

  • Sivananda Part 4

CYCLING WORKOUT

8:00 am - 9:00 am

CYCLING WORKOUT

Friday 8:00 am - 9:00 am
Week 1

  • Orientation

  • Bike Fitting

  • Learning about the Trainer

  • Interpreting Biofeedback

  • Your Cycling Posture

  • Stroke Analysis

  • Initial Time Trial


Week 2

  • Stroke Analysis

  • Proper Pedaling Technique

  • Improving your Cadence


 

Week 3

  • Power Analysis

  • Lactate Thresholds


Week 4

  • Power Intervals Phase 1

  • Power Intervals Phase 2

  • Hill Climbing


Week 5

  • Stroke Analysis

  • Efficiency Drills

  • Recovery Cycling


 

Week 6

  • Understanding Pace lines

  • Aerodynamics

  • Power Intervals Phase 3


 

Week 7

  • Endurance Cycling

  • Endurance Test 1

  • Endurance Test 2


Week 8

  • Mastering Sprints

  • Time Trial Assessments

  • Getting Ready for the Outdoors

  • Bicycle Maintenance

  • Roadside Repair

  • Team Cycling

  • Hydration and Nutrition

RUNNING WORKOUT

9:00 am - 11:00 am

RUNNING WORKOUT

Friday 9:00 am - 11:00 am
Week 1

  • Orientation

  • Setting a Goal

  • Group Running

  • Clothing and Shoes

  • Danger Zones

  • Initial Assessment

  • Gait Assessment

  • Power Measure

  • Time Trial

  • Stretching Techniques


Week 2

  • Wind Sprints

  • Recovery

  • Building your Core


Week 3

  • Wind Sprints 2

  • Stretching Session


 

Week 4

  • Mid-range Running 1

  • Mid-range Running 2


Week 5

  • Hill Repeats 1

  • Recovery Runs

  • Stretching


Week 6

  • Weight Training and Running

  • Hill Repeats 2

  • Building a Base</li>


Week 7

  • Preparing for 5K Race

  • 5K Simulation 1

  • 5K Simulation 2


Week 8

  • Preparing for a Marathon

  • Building and Recovering

  • Final Assessment

  • Final Time Trials

SWIMMING WORKOUT

1:00 pm - 3:00 pm

SWIMMING WORKOUT

Friday 1:00 pm - 3:00 pm
Week 1

  • Swim Evaluation

  • Posture

  • Stroke Assessment

  • Endurance Measure

  • Stretching Exercises

  • Body Position Drills


Week 2

  • Sculling Drills

  • Body Rotation Drills

  • Arm Position Drills


Week 3

  • Breathing Techniques

  • Kick board Workouts

  • Sculling Drills

  • Mid-class Assessment


 

Week 4

 

  • Endurance Drills

  • Body Position Drills

  • Kick board Workouts

  • Sculling Drills 2


Week 5

  • Sprint Techniques

  • Body Rotation Drills

  • Relay Races


 

Week 6

  • Endurance Swim

  • Final Assessment

    • Posture

    • Stroke Assessment

    • Endurance Measure



Saturday
Sunday
NOW ACCEPTING ATHLETES AND VOLUNTEERS FOR THE TTL TRIATHLON!!!SIGN UP
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