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RUNNING COURSES

Instructed courses are an easy and safe way to start a running hobby. Check out our course selection below!

INTRODUCTION TO RUNNING - GOAL: 5 KM / 3.1 MILES

This course teaches basic running techniques and trains the body to transition from walking to jogging. Between the course sessions, the participants will train independently following the coach’s instructions. Each participant will receive personal guidance and support by email for the duration of the course. The course price includes two free visits to our Body Maintenance & Mobility classes that can be used during the independent training week.

For whom?

Participants should be able to jog at a slow pace. The course is suitable for those who can walk for 45 minutes at a brisk pace, without pausing. No previous running technique experience is required.

Benefits

You will learn the basic techniques of running (e.g. running position, step and breathing rhythms) to facilitate independent training. The group’s support will help you to stay motivated.

Price

145 € (10 weeks, 9 group sessions)

You can sign up for the course online or at the hall’s customer service point.

RUNNING START 1 – GOAL: 10 KM / 6.2 MILES

The shared sessions consist of basic speed endurance, muscle strength and technique exercises (e.g. running position and step rhythm, coordination), and stretching. Between the course sessions, the participants will train independently following the coach’s instructions. The course includes a bicycle ergometer test that measures cardiovascular endurance. The test results will determine a suitable heart rate goal for your training sessions. Each participant will receive personal guidance and support via email for the duration of the course.

For whom?

The course is intended for those who have completed the Introduction to Running -course or who are fit enough for slow-paced, 4 to 5-kilometer jogs.

Benefits

You will learn better running techniques and the right running speed. Group training will help you with motivation.

Price

189 € (10 weeks, 8 group sessions and a fitness test).

Sign up for the course online or at the hall’s customer service point.

 

RUNNING START 2 – GOAL: HALF MARATHON

Running is an excellent way to keep fit. Distance goals give you new challenges and help with motivation. In this course, the aim is a half marathon (Helsinki CityRun on the 19th of May, participation is optional and entrance fee not included in the course price).

For whom?

The course is for advanced runners who have completed Running Start 1 - course or who can run at least 10 kilometers.

Benefits

You will increase your running stamina and find a comfortable running speed for the half marathon. You will receive instructions on how to prepare for the run, both regarding nutrition and training rhythm. At the beginning of the course, all participants will take a fitness test. Based on the test results, each will learn their optimal heartrate for more goal-oriented training. Additionally, all participants will receive new homework assignments every week as well as personal guidance and support via email.

Price

215 € (10 weeks, 8 group sessions and a fitness test)

Sign up for the course online or at the hall’s customer service point.

Running courses are held at spring.

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