No Bull Speed Training Program

[2021 registration is now closed!]

Are You Ready to PR?
This 8-week clinic is geared towards runners who have been comfortably and consistently running and would like to improve fitness, speed, and incorporate new training techniques into their running program.

Tuesdays, April 13 – June 1, 2021 @ 6:15pm

All paces are more than welcome, but program participants should currently be running at least 15-20 miles per week so they are better prepared to handle the 8-week training cycle.

Details about program format, including COVID-19 precautions:

  • Participants will be required to wear a face covering before/after the run and anytime you are not at least 6 feet away from another participant.
  • Participants will be asked to self-monitor for symptoms of or exposure to COVID-19 and are required to stay home if exposed to COVID-19.
  • You will receive a training plan with a focus on a Tuesday workout as well as some Thursday and Saturday efforts (additional workout and/or drills), depending on current fitness and comfort level. You will have flexibility in spacing your runs throughout the week to fit your life, work and/or training schedule. Workouts are scheduled for Tuesdays, but if you can’t get your run in on Tuesday, a coach will work with you on adjusting the plan for the week.
  • You will receive specific pacing guidelines per your current fitness level based on the information you provided on your registration form. The pacing will vary based on the type of workout designed for the week, but will be specific to your current fitness and progress towards your training goals. The paces will adjust based on your comfort level as you proceed through the training.
  • Weekly emails will be sent every Monday that include additional details on training for the upcoming week as well as any additional pertinent training information, along with a dose of motivation and encouragement! The email will provide all the details you need so you don’t miss anything if you are unable to attend a Tuesday run. 
  • Your coaches are available for Zoom meetings to go over the weekly training and/or answer any other training / progression questions you might have. Coaches will be available for 1-on-1 Zoom chats with participants during the training period. Coaches are also accessible via email but some questions are most suitable for video if they involve movement. A Zoom meeting will also provide you with the details you need so that you don’t miss anything if you are unable to attend a Tuesday run. 
  • Training Videos: We have designed training videos to help supplement the instruction we provide on dynamic warm-up and post run drills/strides. The dynamic warm-up video will cover a series of moves to get you properly ready for a run or workout. The Drill and Strides video will cover specific moves to be completed after a run 1-2 times a week
  • Feedback & Tracking Mechanisms: We will provide a Google spreadsheet for you to track your training during the week. We encourage you to share your training as well as any cross training activities. Our coaches will be able to see the comments you share after a run, including pace information after a workout, which will help keep us updated on your progress and suggest adjustments if needed. We will have a standing Zoom call (15-30 minutes) each week for check-ins that will be available to all participants.
  • Special Guests: When possible, we bring the professionals to you! We schedule local professionals to share their knowledge on health, form & movement, nutrition and injury prevention. These occur in person or online, pending the circumstances.  
Register

[2021 registration is now closed.]

Cost: $100
Includes 8-week, personalized training program (in-person OR virtual, depending on your preference), access to USATF certified coaches, plus discounts to Bull City Running throughout the program, and a discounted entry to the Running of the Bulls 8K.

When & Where

Tuesdays, April 13 – June 1, 2021.
@ 6:15pm
The training program will meet at both Bull City Running Co. Downtown and South locations, as well as offsite, depending on the most suitable site for the Tuesday workout.

 

Program Format & Features

This training program is a great way to jump start your spring and summer season of fitness, running, cycling, triathlons, or curling. (Okay, we know nothing about curling, but we can help you with all the rest!). Goal Race: Running of the Bulls 8K road race (AKA: Your Fastest 8K!).

Here are some important program details and expectations: 

  • Participants will be required to wear a face covering before/after the run and anytime you are not at least 6 feet away from another participant.
  • Participants will be asked to self-monitor for symptoms of or exposure to COVID-19 and are required to stay home if exposed to COVID-19.
  • You will receive a training plan with a focus on a Tuesday workout as well as some Thursday and Saturday efforts (additional workout and/or drills), depending on current fitness and comfort level. You will have flexibility in spacing your runs throughout the week to fit your life, work and/or training schedule. Workouts are scheduled for Tuesdays, but if you can’t get your run in on Tuesday, a coach will work with you on adjusting the plan for the week.
  • You will receive specific pacing guidelines per your current fitness level based on the information you provided on your registration form. The pacing will vary based on the type of workout designed for the week, but will be specific to your current fitness and progress towards your training goals. The paces will adjust based on your comfort level as you proceed through the training.
  • Weekly emails will be sent every Monday that include additional details on training for the upcoming week as well as any additional pertinent training information, along with a dose of motivation and encouragement! The email will provide all the details you need so you don’t miss anything if you are unable to attend a Tuesday run. 
  • Your coaches are available for Zoom meetings to go over the weekly training and/or answer any other training / progression questions you might have. Coaches will be available for 1-on-1 Zoom chats with participants during the training period. Coaches are also accessible via email but some questions are most suitable for video if they involve movement. A Zoom meeting will also provide you with the details you need so that you don’t miss anything if you are unable to attend a Tuesday run. 
  • Training Videos: We have designed training videos to help supplement the instruction we provide on dynamic warm-up and post run drills/strides. The dynamic warm-up video will cover a series of moves to get you properly ready for a run or workout. The Drill and Strides video will cover specific moves to be completed after a run 1-2 times a week
  • Feedback & Tracking Mechanisms: We will provide a Google spreadsheet for you to track your training during the week. We encourage you to share your training as well as any cross training activities. Our coaches will be able to see the comments you share after a run, including pace information after a workout, which will help keep us updated on your progress and suggest adjustments if needed.
  • Special Guests: When possible, we bring the professionals to you! We schedule local professionals to share their knowledge on health, form & movement, nutrition and injury prevention. These occur in person or online, pending the circumstances.