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<!doctype html>
<html>
<head>
<!--
New Perspectives on HTML5 and CSS3, 7th Edition
Tutorial 2
Tutorial Case
TSS Running Class
Author: Fatonie, Muhammad
Date: 10/10/2020
Filename: tss_run.html
-->
<meta charset="utf-8" />
<title>TSS Running Class</title>
<link href="tss_layout.css" rel="stylesheet" />
<link href="tss_styles_Fatonie.css" rel="stylesheet" />
</head>
<body>
<header>
<img src="tss_logo.png" alt="Tri and Succeed Sports" />
</header>
<nav>
<ul>
<li><a href="tss_home_Fatonie.html">Home</a></li>
<li><a href="tss_run_Fatonie.html">Running</a></li>
<li><a href="tss_bike_Fatonie.html">Cycling</a></li>
<li><a href="tss_swim_Fatonie.html">Swimming</a></li>
</ul>
</nav>
<article class="syllabus">
<h1>Guided Running and Racing</h1>
<p>The TSS running program is designed is to guide and motivate
runners to a personal best in their run training and racing. The
training program is heavily coached and has a moderately aggressive
approach to achieving your personal best. We will educate you on
proper running form, biomechanics, training, nutrition and mental
toughness</p>
<p>You will work with a TSS coach twice weekly to help you
accomplish your goals and you'll have the companionship of others
reaching for similar goals. At times, we'll have assistant coaches
to decrease the coach to athlete ratio for a higher quality experience.
Spend your workouts completing track workouts, hills repeats tempo runs,
strength/power running, endurance strength training, and more. Each week
will challenge you, and be tailored towards your goals from sprint
races, 5K runs, or full-distance marathons.</p>
<p>The course meets for 90 minutes twice a week. You have the choice
among the following morning and evening sessions:</p>
<ul>
<li>11:30 AM - 1:00 PM (MW)</li>
<li>5:00 PM - 6:30 PM (TR)</li>
</ul>
<h2>Course Outline</h2>
<p>The running class will meet at the Falk Running Center, and when
weather permits, we'll be outside at the Falk Running Track.</p>
<ol>
<li>Week 1
<ol>
<li>Orientation
<ol>
<li>Setting a Goal</li>
<li>Group Running</li>
<li>Clothing and Shoes</li>
<li>Danger Zones</li>
</ol>
</li>
<li>Initial Assessment
<ol>
<li>Gait Assessment</li>
<li>Power Measure</li>
<li>Time Trial</li>
</ol>
</li>
<li>Stretching Techniques</li>
</ol>
</li>
<li>Week 2
<ol>
<li>Wind Sprints</li>
<li>Recovery</li>
<li>Building your Core</li>
</ol>
</li>
<li>Week 3
<ol>
<li>Wind Sprints 2</li>
<li>Stretching Session</li>
<li>Yoga and Running</li>
</ol>
</li>
<li>Week 4
<ol>
<li>Mid-range Running 1</li>
<li>Mid-range Running 2</li>
</ol>
</li>
<li>Week 5
<ol>
<li>Hill Repeats 1</li>
<li>Recovery Runs</li>
<li>Stretching</li>
</ol>
</li>
<li>Week 6
<ol>
<li>Weight Training and Running</li>
<li>Hill Repeats 2</li>
<li>Building a Base</li>
</ol>
</li>
<li>Week 7
<ol>
<li>Preparing for 5K Race</li>
<li>5K Simulation 1</li>
<li>5K Simulation 2</li>
</ol>
</li>
<li>Week 8
<ol>
<li>Preparing for a Marathon</li>
<li>Building and Recovering</li>
<li>Final Assessment</li>
<li>Final Time Trials</li>
</ol>
</li>
</ol>
</article>
<footer>
<address>
Tri and Succeed Sports • 41 Venture Dr. • Austin,
TX 78711 • 512.555.9917
</address>
</footer>
</body>
</html>