GRTC Track Clinics

GRTC Spring Track Clinics - Sign up Now! Greater Rochester Track Club Spring Clinics and Track Workouts Coaches & Hall of Famers Michael Reif and Carolyn Smith-Hanna Beginner to Champion Runners, Have We Got a Clinic For You! Series will help you get faster, go longer. The Greater Rochester Track Club is pleased to present an all new Spring Series of Clinics and Track Workouts starting April 23, 2009 at Nazareth College. GRTC Hall of Fame Coaches Mike Reif and Carolyn Smith Hanna will teach the basics and help you design and implement your own personal training plan at whatever level you are at. Beginning runners to Champion level runners will have the opportunity to design with the coaches a 6 month training schedule and learn the science and motivational tricks behind it all. The series, held on Thursday’s for seven weeks (except for May 28th JPMCCC race day) will include a brief clinic on topics related to improving your current level of performance, a track workout and conclude with the culminating event of the Charlie McMullen Mile, a Rochester Runner of the Year race on the track. The results would be: improved understanding of training, fitness level, race times, and experiencing quality workouts with fellow runners. Runners should come to the track prepared to run, rain or shine. GRTC membership is required. Participants are required to sign up in advance on the form below. At least two weeks of walking and/or running is recommended prior to attending - so get going NOW! • Clinics begin at 5:45 pm at the track. • Meet at the Track each Thursday • Only $30 for GRTC Members! Schedule The program will be held at the Nazareth College Track (Pittsford) starting at 5:45 on the following dates: 1. Thursday April 23 – What’s Your Goal? Developing Your Plan 2. Thursday April 30 – Training Smart 3. Thursday May 7 – Look & Run Like a Champion 4. Thursday May 14 – Fuel For The Long Run 5. Thursday May 21 – Avoiding the Pain in the Butt 6. Thursday June 4 – Having Fun And Good Results At The Races 7. Thursday June 11 – The Charlie McMullen Mile – race and/or assist There is no Workout/Clinic on May 28th due to JP Morgan Chase Corporate Challenge race. Beginner Level - Goal is to run 20 minutes by the end of the series. Intermediate Level - Goal is to improve speed, endurance, and 5K - 10K race times. Advanced Level - Goal is to improve speed, endurance, and time to place in top 25% at local races. Sprinter - Goal is to improve speed, strength, form, and starts for track workouts and aces. Entry Form:  grtc_clinics_workouts_09