Running Classes

Welcome to Central Jersey

Road Runners Club

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Step by Step

CJRRC’s Instructional Running Program

Spring 2009

Registration for the 2009 Spring Session of Step by Step

will probably begin in January 2009.

This program is taught by certified Road Runners Club of America (RRCA) coaches, with the aid of veteran runners, for those who want to start a running program and/or develop their running skills. Classes meet once a week for 8 weeks. Classes will be Tuesdays 6:30 PM in two locations: in Nomahegan Park in Cranford and Colonial Park in Somerset.

CLASSES WILL BEGIN PROMPTLY!

MINIMUM AGE FOR CLASS PARTICIPATION FOR STEP 1 AND 1 1/2 IS 14 YEARS OF AGE AT THE BEGINNING OF THE CLASS SESSIONS.

MINIMUM AGE FOR CLASS PARTICIPATION FOR STEP 2 IS 18 YEARS

OF AGE AT THE BEGINNING OF THE CLASS SESSIONS.

All classes are $65 for new CJRRC members;

$45 for existing CJRRC members.

Class size is limited. We offer 3 different classes.

Step 1

Step 1 is geared to the absolute beginner OR to the established runner returning to the sport after a break from injury or just time. Step 1 prepares the runner for running 20 minutes without a break. PLEASE DON’T PURCHASE RUNNING SHOES BEFORE THE CLASS. Why? Wearing the wrong running shoes can quickly lead to trouble. Running shoes and running feet come in many different types and it pays to be informed about these issues before you pick out your running shoes. Just wear comfortable exercise clothes and sneakers for the first few classes. We have our local specialty running shoe store come to one of our early classes and explain the different types of running shoes; show you examples of the actual shoes; and help prepare you for picking out

the correct shoe for your feet.

Minimum requirement Step 1: walk 20 minutes, 4 times/week.

Step 1 1/2

Step 1 1/2 increases the runner’s endurance and prepares him/her for the 5k in a group run setting.

We may change the goal for Step 1 1/2 for 2009.

Speed is NOT a requirement for this class.

Minimum requirement Step 1 1/2: running 20 min, 4x/week.

Step 2

Step 2 Intro to Speed Training (CRANFORD LOCATION ONLY) is for those who want to learn about the different components of a training plan; how speed training can be incorporated into a training plan; increase their speed potential; and develop their running skills to achieve a personal best. Again, speed is NOT a requirement for this class.

Minimum requirement Step 2: to be running at least 18 miles/week

on a regular basis.

For more information:

Valerie Lieberman

(908) 591-3963

cjrrcnewsletter@comcast.net