ELM Training Services

Group Fitness Adventures

Co-Ed Running Clinics

Adventure Trail Running  Off Road Half Marathon NEW:Ultramarathon Training

10K Training  Need for Speed  NEW: Learn to Run & Learn to Run 'Minimally'

Running Workshops & Retreats & Camps    

NEW: Learn to Run & Learn to Run in Minimal Footwear

This program is open to Beginner, Novice & Experienced Runners

Join us in this safe and supportive environment for a new journey...this is your time! The benefits associated with running are remarkable- improved heart and lung efficiency, increased caloric expenditure, increased energy, decreased risk of cardiovascular disease, increased bone strength; the list goes on!

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

Prerequisite:

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

Program Includes:

• 10 Weekly coached training sessions

• Weekly educational emails

• Detailed ELM Running Clinic Training Manual & Running Log for all new participants

• Detailed 10 week training program for your choice of Learn to Run or Novice run goals.

• Inspiration, challenge, fun and big smiles!

Cost:

ELM Members: $90

Non Members: $105

REGISTER NOW!

Need For Speed!

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.

Includes:

• Weekly coached group running sessions with Sarah Seads.  Sessions will focus on specific running workouts designed to improve lactate threshold and VO2max using speed and hill work.  Workouts will also focos on improving running economy, turn over, mid-foot technique and sense of pace.
• Weekly coaching topics and 'homework' to develop your own personalized running plan.
• Video analysis and technique correction (part 1 only)- link to your video.
• Field tests for lactate threshold and VO2max and heart rate zone creation.
• Exercise prescription to improve running technique and correct imbalances (part 1 only).
• ELM Running Clinic Manual

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

Part 1::

Part 2::

Deadline:

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*

Cost:

ELM Members: Full 12-week clinic: $140  1 Part only: $80*  

Non Members:  Full 12-week clinic: $165 1 Part only: $95*

REGISTER NOW!

Winter Yoga for Athletes!

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

Part 1::

Part 2::

Deadline:

Time 7:05-8:00pm

Prerequisite: None!

Instructor: Bryan Hill

Cost:

ELM Members: Full 12-weeks:$108    1 Part: $60  

Non Members: Full 12-weeks: $124   1 Part only: $67

REGISTER NOW!

Adventure Running!

Trail Running, hill climbing, navigation and teamwork!
Perfect for trail racers looking to 'bust a gut' and for road runners who want to toughen up. If you are interested in increasing your speed, improving your hill climbing strength, playing with navigation, and improving trail running technique...this clinic is for you! This is a perfect training program for Kusam Klimb or GutBuster trail racers and MOMAR adventure racers (www.mindovermountain.com) as well as those who love training in the great outdoors. Get ready for great climbs, great views and a great time!

Program includes:

• Weekly coached training sessions
• Weekly educational emails & email coaching
• Files of all maps/routes travelled
• Detailed training manual- hard copies for new participants
• Detailed 8 week training program for your choice of 10-25k mountain race distances.
• Inspiration, challenge, fun and big smiles!

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.

2013 Dates

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

Cost: 

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!

REGISTER NOW!

Outdoor Yoga!

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

Dates:

Outdoor Yoga 7:05-7:55pm

Prerequisite: None for Yoga

Cost: 

Adventure Running & Yoga *save $5*

ELM Members: $145 - two programs!

Non Members: $175 - two programs!

Yoga Only

ELM Members: $70

Non Members: $85

REGISTER NOW!

ELM Annual 10K Clinic!

'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

Always wanted to run a 10K? Or do you want to make a serious commitment to achieving a new race time? Joining a running group and following a specific training program are the keys to your success.

In this annual10-k clinic novice runners will start with 4kms and work on building up towards completing (and enjoying!) their first 10K. Intermediate and advanced runners will be provided with a challenging 10-week program tailored to meet their 10K race goal. Hills, speed work, pacing, and race strategy will be the focus of the experienced runners program.  Wrap up your clinic with an optional road trip to Victoria for the Times Colonist 10-K race!

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

Program includes:

• 10 weekly coached group training sessions

• Weekly educational emails & email coaching

• Detailed training manual- hard copies for new participants

• Detailed 10-week training program for the ten k goal race time of your choice.

•     Inspiration, challenge, fun and big smiles!

Option to join Team ELM in the TC 10K in Victoria!  Register online now!

Cost:

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!

REGISTER NOW!

ELM Endurance Training Clinics

Ultramarathon Training

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!

Includes

• 20-week training program for either the 50k or 50mile (80k) distance. 
• Entry to 15-weeks of group coached trail running clinics twice weekly all spring and summer including Advenure Running & Endurance Running.
• 1.5-2hour ultramarathon prep workshop including a group run and on-trail coaching with Sarah Seads.  Nutrition, pacing, injury prevention and management, mental training and more!
• ELM Running Manual
• Team ELM Tech Shirt or Tank
• *Option to purchase an ELM online ultramarathon training plan only .

Optional

• Entry into the Fat Dog 100 30mile or 50mile races on August 17th
• Accomodation race weekend

Prerequisites

• 50k program begins at 8kms and builds to 40k
• 50mile program begins at 12kms and builds to 50k
• Higher volume program options available for those already running beyond the above starting distances.
• Must commit to training a minimum of 4-5 days per week for 20 weeks
• No pace requirement!  You can do it!

Dates

• Fat Dog training begins on March 31st.  Begin the 20 week training program anytime if you are racing a different event this summer.
• Adventure Running: May -August, Thursdays 5:30pm
• Endurance Trail Running: May-August, Sundays 8:00am
• Ultramarathon workshop summer TBA

Cost

• Members: $385  Non- Members: $424
• Fat Dog Race Entry & Accomodation TBA

Registration

Register before March 26th to confirm your space.  Payment is non-refundable, however, you may transfer your registration to a friend.

REGISTER NOW!

Contact ELM directly for more info today! info@elmhealth.com

Off-Road Half Marathon Running Clinic

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.

Program includes:

• 14 weekly coached training sessions lasting from 60-120mins
• Weekly educational emails & email coaching
• Files of all maps/routes travelled
• Detailed training manual- hard copies for new participants
• Detailed 14-week training program for half marathon goal race time of your choice.
• Inspiration, challenge, fun and big smiles!
• Free Entry into the ELM River Run Half Marathon Trail Race Challenge August 11th!

Cost:

ELM Members: $155

Non Members: $175

*Save $20 when you register for an ELM Adventure Running Clinic at the same time!

REGISTER NOW!

Victoria Half Marathon Prep Clinic

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

*Download the online ELM 6-Week 'PB' Race Prep Program for only $29 NOW!

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

Program includes:

• 6 weekly coached training sessions
• Detailed 6-week training program for half marathon goal race time.
• Weekly educational emails
• Files of all maps/routes travelled
• Detailed training manual- hard copies for new participants
• Inspiration, challenge, fun and big smiles!

Does not include registration for the Victoria Half Marathon- register early as this event is capped and sells out!

Cost: ELM Members:    Non Members:

REGISTER NOW!

Full Marathon Training

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

Dates: TBA

Location of classes : Various routes in the Comox Valley area.

Prerequisite: Ability to run 8k before beginning clinic.

Half Marathon 21-weeks

Cost:

ELM Members:  

Non Members:

REGISTER NOW!