The building blocks of FR Classes


STRENGTH & FLEXIBILITY
This initial focus keys in on building your base. Before you can move on we must enhance your cardiovascular system which includes and increase in blood volume, strengthening the mitochondria system, strengthening muscles and connective tissue, developing neurological pathways, which will lead to proper form and economical leg turnover. All the while keeping & increasing flexibility and range of motion.
PACING
This next focus builds on your cardiovascular gains by developing multiple gears, anaerobic threshold, lactic acid buffers, balance & flexibility, and increased endurance.
SPEED & POWER
Now that a stable base is in place it’s time to improve VO2max, better your neuro muscular response, improve your strength to weight ratio and running economy. At this part in the cycle you will work on developing the ability to endure a higher level of output by improving your lactic acid tolerance. You will also continue to increase core strength and flexibility.
PEAKING
The final phase is designed to heal and fine tune the body and mind for your event. Your overall conditioning will peak, you will mentally sharpen your race day strategy, and hyper elevate energy stores. You will become race ready!!

 
Three areas of focus in our running programs

STRIDE RATE The number of steps per minute you run. Improving your stride rate by just a few steps per minute can lower your race times. We will work on developing an optimal stride rate by training- intervals, Fartlek runs, hill running, and stride rate training runs.
STRIDE LENGTH The distance you travel from one foot strike to the next. Improving your stride length can also lower your race times. We will work on core strength, muscle strength, flexibility, and relaxing while running.
STRIDE ENDURANCE The ability to maintain an optimum stride rate & stride length during the entire race. All of your training is synergistically designed to increase your stride endurance.


FR Rates for 2012

Group Rates

Group running classes can be used to address any number of the following items: Preparations for an event, increasing your running fitness, socialize with a like minded group, meet running buddies, loose weight, stay in shape, get faster, etc…

FR Group Running Class – 10week session ($95.00 ea) This class is for the person that wants to be part of a group training atmosphere that will keep them tuned-in and connected to other people with similar goals. Includes daily secure on-line workout schedule, weekly group workout, running form review, and all the tips, tricks and strategies to be a fit runner.

  • Semester 1 (Feb 21 - Apr 24) Get a jump on the competition in spring events like the Broad St Run, Bucks 5k Series, or Lehigh Valley half marathon.
  • Semester 2 (May 8- Jul 10) Continue to raise your fitness from Semester 1 and get race ready and swimsuit ready for the summer season. This is a key period to build for a fall distance event.
  • Semester 3 (Jul 24- Oct 9, includes 2 bonus weeks) Keep your fitness gains and get tuned up for the fall racing season. Half & full marathons are a great way to round out your year. Or just stay connected to keep your fitness up.

Custom Group Running Class – 10 week session ($95.00 ea, 12 person min)
You choose the goal event and we will get your group race ready. Nothing bonds and focuses a group better than to “work” for a common goal. Running is the glue that makes life long bonds. Includes daily secure on-line workout schedule, weekly group workout, running form review, and all the tips, tricks and strategies to get you to the finish line.

Group Running Class Features Include:

  • Weekly group workout/training session
  • Secure group web page with workout plan & blog
  • Unlimited Client/Coach communications



Individual Rates

Individual coaching sessions are flexible one-on-one meetings with an FR coach that can be used to address any number of the following items: mental preparation, form/gait analysis, training advice/direction/plan/goal, or race preparation.

  • Individual Coaching Session – 1 hour session ($48.00 ea) We will evaluate the following categories and work up a pro active strategy to enable you to be a better runner: Injury history, goals, fitness level, strengths, weaknesses, stride rate, flexibility, balance, and strength.
  • Individual Coaching Package - Three (1 hour) individual sessions to be completed within 8 weeks ($125.00).

Individual Coaching Sessions Features Include:

  • Personal evaluation/coaching/training session
  • Follow up e-mail outlining plan of action
  • Unlimited Client/Coach communications


Personal Run coaching

Personal Run coaching is an ongoing one-on-one personal coaching strategy (your own personal run coach). Our FR coach can sculpt small changes that result in big fitness gains. We use every tool available for this option.

  • Personal Run Coaching – monthly rate ($189.00) 4 individual sessions per month, plus can join in any class
  • Personal Run Coaching – Bi-monthly rate ($95.00) 2 individual sessions per month, plus can join in any class

Personal Run Coaching Features Include:

  • Weekly (or Bi-weekly) personal workout/training session
  • Access to secure sections of FR website
  • Follow up e-mail outlining plan of action
  • Unlimited Client/Coach communications
  • Your very own custom weekly Workouts


e-Coaching Rates

e-coaching can be used to address any number of the following items: mental preparation, training advice/direction/plan/goals, or race preparation.

  • e-Coaching- monthly rate ($65.00) This option is excellent for the constant traveler or runners who need a super flexible schedule. You focus on your running, give us feedback and we provide a clear flexible path to your goal, all on-line. We will evaluate the following categories and work up a pro active strategy to enable you to be a better runner: Injury history, goals, fitness level, strengths, weaknesses, stride rate, flexibility, balance, and strength.

e-Coaching Coaching Features Include:

  • Access to secure sections of FR website
  • Unlimited Client/Coach communications
  • Your very own custom weekly Workouts

Season
2012
.Note from Coach David
."Rates & Classes"

Hi Guys,
We love great feedback. Helping people is what we do and that positive feedback fuels the process. In fact if you have taken part in one of our classes, and you feel we've added value, fitness and friendship to your life, we ask that you share us with your friends, family, co-workers, class mates, gym buddies, etc. In this day and age it's your testimonial that introduces us to new business. So, that's all we ask in return- an introduction.

Why go with us?

  • Corporations: Bottom line, we save you money! Yep, because unfit workers cost more due to lower productivity. Fit workers take less time off due to health issues. They cost less to insure (if not today- its coming). They have more energy to devote to the company. And, if they're feeling that good about themselves, they probably smile more and enjoy the work place more. All great reasons to hire us.
  • Gyms: You already have a hold on the fitness aspect, so why bring us in? We increase your customer base and it doesn't cost you a dime. Our programs appeal to people who want to loose weight and get in cardiovascular shape through running. These folks are not your usual gym rats, but they will need, and are open to increasing their fitness and a gym is the next step. Plus every runner needs a treadmill for those super hot and super cold and super wet days.
  • Teams: Let us focus our expertise to get your team more cardio fit than the teams you are playing. You see it all the time, it's late in the game and the team with more skill gets their butts kicked because they can not keep up with a faster, fitter, but less skilled team. The bottom line may be the win, but a cardio fit team is also a great life style choice.
  • Organizations & Groups: Every organization works because of team work. And the glue that holds teams together has to do with sweating it out as you work toward a common goal. What better way to bond the group together than to train for an event. You will find your group encouraging each other, learning from each other, depending on each other, believing in each other. Running does this in a way that no other activity can.
  • Individuals: Have our experienced staff meet with you one-on-one and help fine tune your running abilities. We are more than an objective eye. We look over all the elements that are slowing you down, and plan a path to meet your objectives.

If your gym, corporation, team, organization or group would like more information or to ask us questions about how we can help you, just e-mail david@forerunnerfitness.com or give me a call at 267-885-4039.

Look forward to helping you,
David




Why choose ForeRunnerFitness?
It’s more than our extensive knowledge. You know how foods just taste better when someone else does the cooking. Some people just have a knack for savory dishes that are nutritionally balanced. Well it’s the same with your fitness. Sure you hear tons of running info from friends, and the internet is filled with ideas of how to become a fit runner. But to be your best you need an objective eye that will keep you moving forward, we all do.

Here’s an example: Say John has scheduled himself a 5 mile run with a 3 mile tempo pace. He knows this is his key workout for this week and has super high intentions of completing it because he skipped it last week when a buddy offered to take me out fishing (he had to say yes, right?). Well here he is this week thinking- "maybe I should add a few 400’s so I can make up for last week. I know more is not better, but I feel compelled I need to."

Point is- He can not be objective because he has an emotional attachment to the process. So he will justify the change in plans, add stress instead of gains and take himself away from his goal. We all do this, it's a human trait. Bottom line- even coaches have a coach, because it works!

Here is what past class mates say about Forerunnerfitness classes:)

Class mate says: "I am really pleased at how far I’ve come. When I first started running, I was embarrassed to run in a group because of my slow pace. I also felt winded and could not hold a conversation. Hills were not my friend, and I had neither the energy nor the will to climb one. I’m still not the fastest or strongest runner but can carry on a conversation and conquer those hills when I see them. I cannot thank you enough. As I commented to my fellow runners this past Saturday, working with you is the best investment I’ve ever made. While I never believed it before, I can now say I am a runner."

Class mate says: "I just wanted to take a quick moment to tell you how much I appreciate all you’ve done and taught – it’s been fun and inspirational, and I’ve learned a great deal! I’ll definitely be running with you guys again in the future!"

Class mate says: "I tried running over 20 years ago and never liked it. I wish I had taken your class back then. I'm 49 now so I guess I'm living proof that you're never too old to get started!"

Class mate says: "Just a note - I am a personal trainer and I am really impressed with the strength training portion. I think your program is very sound, well thought out, easy to follow and motivational."

Class mate says: "Just wanted you to know that I thought last nights training was AWESOME! I didn't know what to expect when the power run was first described to me but after trying it, I was totally amazed - Even though we were continuously running- the surge to the front made it so exciting that it seemed like the miles/time just flew by!"

Class mate says: "There's so much about the whole experience, but one thing stands out for me......I truly expected to feel awful at the end. However, you prepared us so well, I felt terrific."

Class mate says: "In 2008 I did my first marathon and ran it in 4:06:29. Today I did 3:33:25! Just wanted to let you know, because I still use the guidelines you taught us. Thanks for being such great coaches!"
If you have taken a FR class in past, let us know what you think
blog comments powered by Disqus 

© 2012 Running and Fitness Advice, and workouts | Forerunnerfitness.com
Neither Dave or David, nor anyone associated with Forerunnerfitness.com will be responsible or liable for any injury sustained while exercising at your home, gym or elsewhere. Consult a Doctor before starting any exercise program.