Pre-requisites:

Walkers:

• Should be able to attend most of the organized workouts and follow schedule as consistently as possible
• Should be cleared by concerned doctors if suffering from any health condition and should also accept terms of service during registration. Runner's High will not be responsible for any negligence on the part of runners with regards to their health condition
• Please inform us about pre-existing conditions

Beginners:

• Should be able to attend most of the organized workouts and follow schedule as consistently as possible
• Should be able to jog for at least a short distance with no serious health problems stopping you from running/walking
  
• Should be cleared by concerned doctors if suffering from any health condition and should also accept terms of service during registration. Runner's High will not be responsible for any negligence on the part of runners with regards to their health condition

Advanced:

• Should have done the target distance of 10kms at least once in the last one year and be able to comfortably run 3-5kms.
• Should be able to attend most of the organized workouts and follow schedule as consistently as possible
• Should be cleared by concerned doctors if suffering from any health condition and should also accept terms of service during registration. Runner's High will not be responsible for any negligence on the part of runners with regards to their health condition

The program incorporates:

1. Beginning of program

• Gait Analysis
• Watch and explain how your feet hits the ground
• Advice on an appropriate shoe
• Help with realistic goal setting
• Help transitioning to the next step
• Information about injury prevention
• Registration for Contours Womens Day run will be FREE
• A freebie from Runner's High

2. During the program

• 3 group sessions supervised by coaches with personalized attention
• 2 Quality workout session (1 speed work + 1 tempo run)
• Smaller groups with individualized attention
  
• Speed, Tempo, Hills and other workouts/techniques for efficient running
• Biomechanical analysis to ensure good running form
• Running specific drills
• Long run one day per week fully supported
• Easy paced long runs focusing on endurance
• Bio mechanical analysis to ensure good running form
• 1 session per week of Strengthening and stretching
• Smaller groups with individualized attention
• Organized and instructed by an experienced sports medicine physiotherapist
• Objective:
• To improve muscle strength and core to perform better
• To prevent injuries
• A written training schedule for each week in the program for the entire duration of the program with appropriate customization where required
• Mentors assigned to every beginner and walker in the group
  
• Running logs
• Participants are expected to fill the running log
• Coaches monitor on a regular basis and provide feedback when required
• Access to online resources and restricted forums monitored by coaches and physios

3. End of the program

• Help you in your goal of doing an awesome 10km run.
• Provide guidance and tips to continue keeping your fitness levels high and join other programs