Sarah Seads wins "Best Personal Trainer" Readers' Choice Award for Western Canada
ELM Training Services
Group Fitness Adventures
Co-Ed Running Clinics
This program is open to Beginner, Novice & Experienced Runners
This run:walk program is not only great for beginner runners but also perfect for experienced runners who want to make the transition from traditional cushioned to minimal cushioned footwear. Experienced runners will benefit from this gradual program and avoid doing 'too much too soon' under the guidance of an experienced instructor and minimal footwear researcher.
Next Session: Spring 2013
Dates: April 9-June 11, 10-weeks
Times: Tuesdays 5:30-7:00pm
Registration Deadline: April 5
Beginner Program-None! Desire to learn to run! Follow our gradual run:walk program and work towards running 20 minutes continuous! This is considered an 'off the couch' program!
Novice Program-ability to run:walk 15-20 minutes. This program is for new runners or those returning from a 'break' who want to improve their endurance and make running a regular part of their lives. Start with a 5:1 run:walk schedule and work up to running 30 minutes and experiment with different run training techniques.
Instructor: Kim Senechal, Registered Physiotherapist
ELM Members: $90
Non Members: $105
If you are serious about your running, you want to run faster and further without injury.
Runners who think that more mileage and longer hours are the only ways to improve end up frustrated or sidelined with injuries. The secret to running faster and further is training smarter not longer! Making simple changes in strength, flexibility, technique, and program design will help you reach a new level of performance.
In ELM's Need for Speed clinic, Kinesiologist and Personal Trainer, Sarah Seads, demonstrates the key training principles and techniques designed to improve your running form, decrease your risk of injury and personalize your running program. Learn how the science of Kinesiology and biomechanics can help you reach your running goals in this specialized clinic.
This unique running clinic is divided into two 6-week training sessions.
Part 1: After a long training or racing season it is time to take a step back and develop a plan of attack for the coming year. This is the time of year to focus on technique, muscular imbalances and program design.
Weekly Education Topics include: Fitness Testing, Video Analysis and Biomechanics of Running & Mid-Foot Running Technique, Barefoot Running, Strength Training For Runners, Muscular Imbalances: Identification and Correction, Periodization: Annual Program Design and Cross Training for Runners.
Part 2: In the second part of this clinic we will continue to focus on techniques for building speed and power. Learn additional training techniques that will allow you to make a breakthrough in your running ability.
Weekly Education Topics include: Exercise Physiology, Key Training Principles, Dynamic Strength Training for Runners, Speed Training Techniques, Injury Prevention and Nutrition for Optimum Performance.
Do not miss this opportunity to take your running to a new level this year!
Next Session: Winter 2013/2014
Prerequisite: Ability to run 10K distance or a minimum of 60 minutes. Run Time: Thursdays 5:30- 7:00pm
*Video analysis session will take place on November 8th between 5:00-5:30pm to allow for daylight
Yoga Time: 7:05-8:00pm *See details below*
ELM Members: Full 12-week clinic: $140 1 Part only: $80*
Non Members: Full 12-week clinic: $165 1 Part only: $95*
Running & Yoga...the perfect combination.
Complete your fall & winter training runs with a relaxing yoga session designed specifically for athletes with tight muscles! Lengthen and tone muscles, improve core and postural strength, focus on deep breathing techniques, and enjoy a serene moment in your busy life. This class is the perfect compliment to any fitness enthusiasts training program. Runners, bikers, hikers and other adventurers will not want to miss this rejuvinating weekly yoga practice.
*Option to come for only the Yoga as well.
Next Session: November 2013
Instructor: Bryan Hill
ELM Members: Full 12-weeks:$108 1 Part: $60
Non Members: Full 12-weeks: $124 1 Part only: $67
Trail Running, hill climbing, navigation and teamwork!
Next Session 2:3 SUMMER 2013
Time: Thursdays 5:30-7:00pm (ish)
Dates: July 11-August 29
NEW! Early Bird Deadline: June 26!! This summer we are starting a new Early Bird Registration incentive: Receive one 'FREE class' card or $10 cash back when you register before the Early Bird Date! Registering early helps us prepare in advance for your session and we greatly appreciate it! Thanks in advance for registering in advance!
Final Deadline: July 8
Prerequisite: Novice/Intermediate Ability 45-60mins, Advanced 75-90minutes...no speed requirement! Multiple pace groups for each weekly run.
1::3 Kusam Training: May 2-June 20
2::3 Adventure Running & Yoga for Runners: July 11-Aug 29
*Option to participate in an outdoor Yoga class each week! See details below for Outdoor Yoga session.
3::3 Perseverance Training: Sep 5-Oct 24
ELM Members: $80
Non Members: $95
*NEW!! Sign up for all 3 and receive a special set of full colour, large sized, laminated trail maps for Cumberland and the Comox Lake Dam areas!
*Save $20 when you register for the ELM Summer Half Marathon Clinic as well!
Adventure Running & Outdoor Yoga...the perfect combination.
Complete your trail run with a relaxing yoga session designed speficically for athletes with tight muscles! Lengthen and tone muscles, improve core and postural strength, focus on deep breathing techniques, and enjoy a serene moment in your busy life. This class is the perfect compliment to any fitness enthusiasts training program. Runners, bikers, hikers and other adventurers will not want to miss this rejuivinating outdoor yoga practice.
*Option to come for only the Yoga as well.
Next Session: Summer 2013
Time: Adventure Run 5:30-7:00pm
Outdoor Yoga 7:05-7:55pm
Prerequisite: None for Yoga
Adventure Running & Yoga *save $5*
ELM Members: $145 - two programs!
Non Members: $175 - two programs!
ELM Members: $70
Non Members: $85
'10K training forms the foundation of all-around fitness, because it includes ample amounts of the three core components of running- strength, stamina, speed. When you race a 10-K, you immerse yourself in near-mythical tradition.'
- Runners World
Next Session: February 2013:: 11th Annual TC 10K Clinic!
Dates: February 21-April 25th 10-weeks
Deadline: February 18
Times: Thursdays 5:30-7:00pm
Prerequisite: Novice- ability to run 5min:walk 1min for 3k.
Intermediate-ability to run 6-7k currently
Advanced- ability to run 10K currently
Option to join Team ELM in the TC 10K in Victoria! Register online now!
ELM Members: $90
Non Members: $105
*NEW for 2013! Add a TEAM ELM printed short sleeve technical t-shirt for only $35! And receive a special 20% TEAM ELM discount on any of ELM's Custom 2013 Gear when you join TEAM ELM for the TC 10K!
Are you ready to train for and race an ultramarathon this year? If you are ready to go the distance and seeking professional coaching support to help you reach your goal then ELM's new Ultramarathon Training Program is for you!
Join Kinesiologist and coach, Sarah Seads, for a summer of endurance training that will push your limits and lift your self perceived barriers. The human body is an amazing endurance machine and you are capable of successfully completing an ultramarathon with smart training, patience and desire. Train and race in the ultramarathon event of your choice this summer and let ELM help you reach your dream this year!
Register before March 26th to confirm your space. Payment is non-refundable, however, you may transfer your registration to a friend.
Contact ELM directly for more info today! email@example.com
Half Marathon Training from May until August.
Get off the road and train in the trails with ELM this summer! This clinic will focus on going for the long haul with programs for the half marathon distance. First time endurance runners will build gradually up to their goal distance with a focus on safety and injury prevention. Experienced distance runners will work on fine tuning form, training techniques, building strength and increasing stamina to reach their goal race times.
NEW: 2013 River Run Half Marathon Challenge
We will finish the clinic this year with an ELM Off-Road 'River Run' Half Marathon Challenge on August 11th! This 21km race course will take place along the beautiful Puntledge River starting and finishing at the Comox Lake Dam. This will be a great chance to test your Half Marathon fitness and celebrate a summer of long runs in the trails!
Next Session: May 2013
Time: Sundays 8:00am
Dates: May 5-August 4th
ELM River Run Half Marathon Race: August 11th
Deadline: May 2nd
Location of classes : Various trail routes in the Comox Valley area.
Instructors: Kim Senechal, Registered Physiotherapist, Sarah Seads Practicing Kinesiologist, and special guest instructors.
Prerequisites: No speed requirement.
Novice: Ability to run:walk 8kms following a 10:1 schedule.
Experienced: Starts at 14km with weekly race pace training.
ELM Members: $155
Non Members: $175
*Save $20 when you register for an ELM Adventure Running Clinic at the same time!
Reach a Personal Best at this years Victoria Half Marathon!
Looking to push your half marathon performance to the next level this fall? This 6-week prep clinic will help you reach a Personal Best at the Victoria Half Marathon on October 7th! Coached by experienced running clinic instructors, this 6-week clinic will challenge you to push your upper limits and reach new levels of fitness this fall.
Designed for intermedate to experienced half marathon runners, this clinic will focus on fine tuning strong & efficient form, race pace training, over distance training and competition preparation. If you are looking for a coached training program to help you reach your half marathon goals- look no further! We would love to help you get that PB this fall!
Next Session: TBA
Goodlife Fitness Victoria Half Marathon : October
Location of classes : Various road running routes in the Comox Valley area.
Instructors: Kim Senechal, Registered Physiotherapist, Sarah Seads Registered Kinesiologist, and Rae Walsh, Certified Personal Trainer.
Prerequisites: No speed requirement. Program begins at 16kms and peaks at 24kms
Does not include registration for the Victoria Half Marathon- register early as this event is capped and sells out!
Full Marathon Training from May until October.
Ready to go LONG?? If you are comfortable with the half marathon distance then you are ready to train to race in the Victoria Full Marathon with ELM this fall!
This clinic will focus on going for the long haul with programs for novice and experienced marathon runners- building from 21kms and leading up to the Victoria Marathon in October.
Participants will learn marathon training techniques, fine tune form, build strength and increase stamina to reach their goal race times in Victoria.
Next Session: TBA
Time: Sundays 8:00am
Location of classes : Various routes in the Comox Valley area.
Prerequisite: Ability to run 8k before beginning clinic.
Half Marathon 21-weeks
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