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Running 101:  This program is designed for beginners with little or no
previous exposure to running or those who have been out of running for an
extended period.  Through this program, students will develop the necessary
conditioning for endurance running and learn the basic techniques for distance
running.  This is a 10 week training program.  Each weekly session includes
warm-up and stretching techniques, 30 minutes of cardio exercises
(combination of walking and running), cool down and weekly topics with guest
speakers on important aspects of running.
Pre-requisite:  The desire to run.
Running 102:  This program is designed for runners who have progressed
past the beginners stage and are seeking a variety of workouts and
professional coaching advice to continue their running progress.  Students in
this program will learn basic training philosophy for distance running and gain
further development of distance running skills. The coaches will help you
improve your running with workouts that focus on proper running form and
breathing efficiency, increasing running time, increasing running speed and hill
running.  
Pre-requisite:  Class participants should be training regularly
(running 3 times per week) and able to do a workout of 25 to 30 minutes.
Running 103:   This program is designed for runners who are training regularly and are seeking a
variety of workouts and professional coaching advice to continue their running progress.  Students in
this program will learn practical training philosophy, gain further development of running skills and
learn how to prevent running injuries.  We will help you establish your running goals. The coaches will
help you improve your running with workouts that focus on proper running form and breathing
efficiency, increasing running time, increasing running speed and hill running.  
Pre-requisite:  Class
participants should be training regularly (running 3 times per week) and able to do a workout of 30
minutes.
Half-Marathon Training:  This is a 17 week training program for runners who are consistently training
and are looking to participate in a Half-Marathon or other similar distance race for the spring of 2010.  
The coaches will help you prepare for this challenge with appropriate workouts that focus on building
the necessary conditioning and strength to run this distance.  We have two levels of training: one for
first time Half Marathon runners and the other for those who have successfully completed at least one
Half Marathon and are looking to step up their training.  
First time half marathon training: Our basic training plan is focused on first time half marathon
runners, so it is conservative with total mileage and long runs.  Our objective is to get you to the
starting line properly conditioned to complete the 13.1 mile distance, without being over-trained and
risking injury.  
Intermediate level half marathon training: Our intermediate level training program for those who
have successfully completed at least one Half Marathon and are looking to step up their training.  This
will involve slightly more mileage on a weekly basis and some other higher level training.
Pre-requisite:  Program participants should be consistently running at least 10 miles per week on
average, able to do training runs of at least 4 miles and familiar with training on hills.  
JMac Running
with Coach John and Coach Elaine
Running 200/300 level:   This program is designed for runners who are training regularly and are
seeking a variety of workouts and professional coaching advice to continue their running progress.  
Students in this program will learn practical training philosophy, gain further development of running
skills and learn how to prevent running injuries.  We will help you establish your running goals. The
coaches will help you improve your running with workouts that focus on proper running form and
breathing efficiency, increasing running time, increasing running speed and hill running.  
Pre-requisite:  
Class participants should be training regularly (running 3 times per week) and able to do a workout of
40 minutes and are doing some training on hills.
Note:  All programs include weekly e-mail updates and motivation messages
with informative tips.