Winter Training for High School Distance Runners
When: November 30 - February 27
M,T,Th,F - 4:30-6:00 p.m.
Location: Avera Human Performance Center
Class limited to 10 individuals, but will open more slots if filled
- 1 trainer will work with no more than 5 individuals at one time
- Training sessions last approximately 90 minutes and include:
- Warm up
- Workout
- Strength training
- Recovery
- While holidays will impact some weeks, the typical week will include 4 training sessions per week (Monday/Tuesday/Thursday/Friday). These training sessions will consist of:
- Short sprints
- Long sprints
- Tempo runs
- Plyometrics
- Strength training
- Athletes also have access to our sports medicine tools:
- Ice baths
- Compression boots
- Injury evaluations by a certified Athletic Trainer
- The first and last week of the program will consist of testing. These tests will differentiate us from our competition should be highlighted. These tests include:
- 3D Running Analysis
- Maximal aerobic speed
- Blood lactate threshold
- Comprehensive strength assessment
- Nutrition consultation with a registered dietitian
- Program cost is $475 + tax per person, payable in full or 3 monthly installments
