This class is for experienced runners who have been running several years and want to improve their race times. The emphasis will be on increasing speed and the class will meet weekly to train. The training will consist of track workouts designed to improve running economy, and the ability to run at maximum effort. During each class session, a brief discussion covering the elements of the training program will be presented, followed by a workout. The workouts will be tailored to the abilities of each runner. Much of the class material, will be based on the material in the book, "Daniels' Running Formula." You will be taught how to use his "VDOT" tables for doing workouts on your own.

The class starts June 22 at 6:30 p.m. at the Piedmont High track. It will be offered for 6 consecutive Tuesdays and the hours are 6:30 to 8:00 p.m. The format will be a 30 minute discussion of what we will be doing and why, followed by a 60 minute workout. The workout will include a warm-up, some type of stretching, strides, a interval or tempo run, followed by a cool down. The class instructor is Len Goldman, LMJS President and an RRCA Ceritifed Adult Running Coach and he will be assisted by 4-5 experienced runners who will participate in each workout and provide advice and support. Runners will be divided into pace groups of comparable ability, so you will be doing the workout with runners similar in ability. The intent is to give you a framework for doing speed work for distance running so that you leave the class with the tools and confidence needed to either do these workouts on your own or with other groups. Handouts of the class discussion will be provided in electronic format.

You must sign-up and pay on-line in advance to streamline things and minimize the paperwork. Class size will be limited to 50 runners and if you sign up and then become injured or otherwise unable to attend, your money will be refunded, provided you notify me prior to the start of the class. The class is expected to fill up, so sign-up soon. Note, the proceeds from the class after expenses including the permit fee for the class, insurance, and a thank you gift for the coaches assisting with the class will go to support the Piedmont Middle School cross country program.

The procedure to sign up is as follows, first go to this link: Complete the form in its entirety, including a recent 5K time. Click the waiver button and the payment fee level, and then click calculate. It will then direct you to "join the training program." Once you click that button it will take you to the Paypal payment screen. Use a credit card to pay for the class. Contact Len Goldman at: if you have questions.