Weekly Workouts

STARTING DATE: Tue Nov. 3rd and every Tuesday until April 20th, 2010

LOCATION: York University Indoor Track and Field

FORMAT: One hour run / drills and technique with elite coaches 45 minutes of core/yoga and injury prevention exercises (adults with Caron Shepley, youth with other PB coaches.

WHO IS THIS FOR: Coaches can/will adjust workouts for all ages and levels. Whether you are a power-walker, or an elite runner or triathlete the run/core workout will be a great addition to your winter program.

ADULT GROUP 1 will warm-up on their own up until 5:15pm (many people will arrive early for a nice easy social warm-up) Group Technical Drills from 5:15-5:25pm. Run workout (specific to your needs) from 5:25-6:15pm. Wdown 6:15-20pm Caron’s Post Run Core/Yoga Option: 6:20-7pm (note you can do the run without the yoga./core or vice versa). You must bring your own yoga matt or thick towel.

YOUTH GROUP 1 will warm-up on their own up till 5:15pm, then go up stairs for dryland/core with a PB coaches (while the adult/age group athletes are running). This group will then come out of the core/dryland room for the track run with PB coaches. Basic format 515pm into core room with PB coach, 555pm come down and do 10min warmup jog, 6:05-6:10pm drills. 6:10-7pm run workout.

Note: Families can easily have adults and children simultaneously working out (without anyone having to sit and wait for the other).

ADULT GROUP 2: People who are late arrivers CAN get an option with Caron’s Core/yoga 6:20-7pm and then the run workout will be provided for them to do at 7pm on their own (when the core/yoga is over). Note the coaching staff will only be at the 5:15-6:15 (adult) and 555-7pm (youth) sessions BUT, will go over the 7pm workout with you before you start. This session gives people the ability on nights, when they are late, to still get dryland and a run in.

LIMITED CORE SPACE: We only have room for 22 people in Caron’s 6:20-7pm Adult Group Core/Yoga Session and an additional 22 people for the PB 5:10-6pm youth core program. We do have room for additional runners, but core session space is limited and will guaranteed first based on full year or half year commitment.

CHANGE-ROOMS: Your weekly involvement will give you change-room privileges. However, we recommend for safety reasons to bring your valuables to the track so we can watch them.

SEMESTER 1: (12 WEEKS from Nov 3RD till Jan 26th with Dec 29th off)
SEMESTER 2: (12 WEEKS from Feb 2nd till April 20th)

PROGRAM FEES:

Full Year Program Nov 3rd, 2009  to April 20th, 2010 Prices do not include taxes
Full year adult, 24 weeks run coaching + guaranteed core and facility fees are covered	$250
Full year adult 24 weeks run coaching only BUT NO yoga, and facility fees are covered	$200
Full year adult 24 weeks CARON’s CORE/YOGA ONLY (no running included)	$175
Full year youth 24 weeks (core conditioning, coaching and facility entrance fees covered)	$200
Single Semester SEMESTER 1 (Nov 3rd to Jan 26th) or SEMESTER 2 (Feb 2nd – April 20th) Prices do not include taxes (AND you pay at the door each time for facility entrance fee)
Adult 12 weeks of run coaching and core/yoga	$120
Adult 12 weeks of run coaching only (no core or yoga)	$100
Adult 12 weeks of Caron’s Core/Yoga only	$100
Youth 12 weeks of Youth Core and Run Programs	$75

• Adults $10.00 coaching fee to PB for yoga OR run (or $15.00 for both). Note you can only access yoga if there is space available (you won’t know that until the class begins). Priority is given to people who have full programs.
• Youth $10.00 coaching fee to PB for the combined youth run and core class.

PARKING: You have several options:

• Pay as you go nightly fee at the gate (there is a parking lot next to the building).
• Discounted evening parking pass for 4 months (likely most valuable 2nd semester as we will miss Sept/Oct of the first semester). We can email you the parking pass details. It can now be done electronically without going to York.
• Hourly pay at the local meter next to the track.
• Coordinate driving together to keep parking fees/ gas fees lower.

We will work with you on whichever parking option is best for you.

If you believe you are going to attend all or any of the Tuesday night programs, please email This e-mail address is being protected from spambots. You need JavaScript enabled to view it to have a spot, maps and final details sent to you. The program begins Nov 3rd. Bring a cheque made out to Personal Best at your first session.