About Classes
Runners of any level can participate in Tehrun Club group classes. Group running is motivating and definitely more inspiring than individual running.
No matter where you are in your running journey, our friendly coaches are welcoming and encouraging you to reach your goals.
You will have fun in the group while running. Tehrun Club trainers may offer different exercises in the form of a group class based on your fitness level.

TehrunClub classes
- Beginner running class: suitable for everyone with any level of fitness.
- Professional running class: suitable for people with a long history of running who want to achieve a specific record.
- Weight loss class with running: suitable for losing weight and starting to run for overweight people.
Conditions
In-person classes:
- The number of class sessions is between 12 and 8 sessions per month and each session lasts 90 minutes.
- Exercises are done in groups of 10 to 20 people.
- Each group training session begins with a warm-up including running technique exercises and ends with strength and flexibility exercises.
- Sessions include Easy Interval, Tempo Run and Fartlek runs.

- Classes are held in the following 4 time periods:

Online Classes
- The training program is provided online every week.
- Each session, the instructor provides a brief explanation about the program and how to implement it online.
- The exercises can be done individually, at the desired time and place.
- The results of your training will be checked by the assistant coach and the necessary feedback will be sent online.
- Each online class includes 2 to 4 in-person sessions in order to troubleshoot and improve technique.
- Determining the level of classes is held in person as much as possible.
Rules
- In case of a change in the time of the class due to not reaching the quorum, participants will be notified in advance.
- Some classes are for runners with previous registration with the club. Please keep that in mind while registering.
If you do not find a suitable class in the list below, ask about booking a class via Tehrun Club’s Whatsapp .
Classes
Capacity:
15 peopleClass duration:
60 minutesEvent day(s):
Sunday and Tuesdayمدرس دوره:
Mahdis GolzarFitness Coach
Who is this course suitable for:
- Endurance runners from beginner to advanced levels.
What you will learn in this course:
- Doing resistance exercises along with running reduces the risk of injury to a great extent and also helps to improve the athlete's performance.
This course includes:
- Resistance exercises, body stability, polymetric, mobility, …., and the primary focus is on the main muscles involved in running, including the glutes, hip flexors, hamstrings, quadriceps, and legs.
Course requirements:
- To participate in this course, it is mandatory to bring a yoga mat, and loop bands,....
Capacity:
12 نفرClass duration:
75 minutesEvent day(s):
پنجشنبهWho is this course suitable for:
- ورزشکاران رشته های مختلف که قصد بالا بردن توان قلب و عروق خود را دارند.
- ورزشکاران غیر دونده ای که میخواهند میزان کالری مصرفی هفتگی خود را افزایش دهند.
- ورزشکارانی که میخواهند با اصول اولیه دویدن آشنا شوند.
- کسانی که فقط یک جلسه در هفته امکان دویدن دارند و میخواهند دونده بهتری باشند.
- Non-runners who want to start running in a proper way.
آنچه در این جلسه تمرینی اتفاق می افتد:
- به صورت اصولی گرم کردن اختصاصی قبل از تمرین دویدن را انجام می دهیم.
- 4 مدل تمرین موبیلیتی یا داینامیک وارم آپ را تجربه خواهیم کرد.
- 2 مدل از تمرینات سرعت و اسپرینت را تجربه خواهیم نمود.
- 20 تا 30 دقیقه دوی گروهی انجام خواهیم داد.
- به صورت اختصاصی کشش های بعد از تمرین دویدن و سرد کردن را انجام خواهیم داد.
شما بعد از این جلسه:
- توان قلبی عروقی شما کمی بهبود خواهد یافت.
- کالری مصرفی روزانه و هفتگی شما افزایش خواهد یافت.
- به صورت اصولی یک جلسه تمرینی کامل دویدن را تجربه نموده اید.
- هر هفته یک جلسه تمرینی هوازی به مجموع تمرینات شما اضافه میشود.
- در صورت علاقه مندی به دویدن و تبدیل شدن به یک دوند آماتور میتوانید از دوره های دویدن هوشمندانه استفاده کنید.
Capacity:
15 peopleClass duration:
90 minutesEvent day(s):
The three even days of the weekمدرس دوره:
Parisa HashemiTrack and Field Coach
Who is this course suitable for:
- Beginners and those who want to lose weight.
- Non-runners who want to start running in a proper way.
What you will learn in this course:
- You will get to learn different training systems.
- You will experience different types of running.
- You will learn the basic movements or the ABC of track and field in the proper way.
- You will get to learn a little about runners’ bodybuilding and functional training.
- In short, at the beginning of each practical training session, you will be familiarized with the theoretical topics of physical and physiological fitness, nutrition, and exercise science.
After this course you will:
- Your running form will be improved to some extent.
- Your cardiovascular fitness will improve.
- You will be prepared to enter the next course.
Capacity:
14 peopleClass duration:
90 minutesEvent day(s):
The three even days of the weekمدرس دوره:
Minoo Shahami FardTrack and Field Coach
Who is this course suitable for:
- Beginners and those who want to lose weight.
- Non-runners who want to start running in a proper way.
What you will learn in this course:
- You will get to learn different training systems.
- You will experience different types of running.
- You will learn the basic movements or the ABC of track and field in the proper way.
- You will get to learn a little about runners’ bodybuilding and functional training.
- In short, at the beginning of each practical training session, you will be familiarized with the theoretical topics of physical and physiological fitness, nutrition, and exercise science.
After this course you will:
- Your running form will be improved to some extent.
- Your cardiovascular fitness will improve.
- You will be prepared to enter the next course.
Capacity:
14 peopleClass duration:
90 minutesEvent day(s):
The three odd days of the weekمدرس دوره:
Behdad TondpaTrack and Field Coach
این دوره برای چه کسانی مناسب است:
- Beginners and those who want to lose weight.
- Non-runners who want to start running in a proper way.
What you will learn in this course:
- You will get to learn different training systems.
- You will experience different types of running.
- You will learn the basic movements or the ABC of track and field in the proper way.
- You will get to learn a little about runners’ bodybuilding and functional training.
- In short, at the beginning of each practical training session, you will be familiarized with the theoretical topics of physical and physiological fitness, nutrition, and exercise science.
After this course you will:
- Your running form will be improved to some extent.
- Your cardiovascular fitness will improve.
- You will be prepared to enter the next course.
Capacity:
14 peopleClass duration:
90 minutesEvent day(s):
The three odd days of the weekمدرس دوره:
Fatemeh MirzaeiTrack and Field Coach
Who is this course suitable for:
- Beginners and those who want to lose weight.
- Non-runners who want to start running in a proper way.
What you will learn in this course:
- You will get to learn different training systems.
- You will experience different types of running.
- You will learn the basic movements or the ABC of track and field in the proper way.
- You will get to learn a little about runners’ bodybuilding and functional training.
- In short, at the beginning of each practical training session, you will be familiarized with the theoretical topics of physical and physiological fitness, nutrition, and exercise science.
After this course you will:
- Your running form will be improved to some extent.
- Your cardiovascular fitness will improve.
- You will be prepared to enter the next course.
Capacity:
14 peopleClass duration:
90 minutesEvent day(s):
The three even days of the weekمدرس دوره:
Mohammadreza KaramiTrack and Field Coach
Who is this course suitable for:
- Beginners and those who want to lose weight.
- Non-runners who want to start running in a proper way.
What you will learn in this course:
- You will get to learn different training systems.
- You will experience different types of running.
- You will learn the basic movements or the ABC of track and field in the proper way.
- You will get to learn a little about runners’ bodybuilding and functional training.
- In short, at the beginning of each practical training session, you will be familiarized with the theoretical topics of physical and physiological fitness, nutrition, and exercise science.
After this course you will:
- Your running form will be improved to some extent.
- Your cardiovascular fitness will improve.
- You will be prepared to enter the next course.
Capacity:
14 peopleClass duration:
90 minutesEvent day(s):
The three odd days of the weekمدرس دوره:
Minoo Shahami FardTrack and Field Coach
Who is this course suitable for:
- Beginners and those who want to lose weight.
- Non-runners who want to start running in a proper way.
What you will learn in this course:
- You will get to learn different training systems.
- You will experience different types of running.
- You will learn the basic movements or the ABC of track and field in the proper way.
- You will get to learn a little about runners’ bodybuilding and functional training.
- In short, at the beginning of each practical training session, you will be familiarized with the theoretical topics of physical and physiological fitness, nutrition, and exercise science.
After this course you will:
- Your running form will be improved to some extent.
- Your cardiovascular fitness will improve.
- You will be prepared to enter the next course.
Capacity:
14 peopleClass duration:
90 minutesEvent day(s):
The three even days of the weekمدرس دوره:
Mohammadreza KaramiTrack and Field Coach
Who is this course suitable for:
- Beginners and those who want to lose weight.
- Non-runners who want to start running in a proper way.
What you will learn in this course:
- You will get to learn different training systems.
- You will experience different types of running.
- You will learn the basic movements or the ABC of track and field in the proper way.
- You will get to learn a little about runners’ bodybuilding and functional training.
- In short, at the beginning of each practical training session, you will be familiarized with the theoretical topics of physical and physiological fitness, nutrition, and exercise science.
After this course you will:
- Your running form will be improved to some extent.
- Your cardiovascular fitness will improve.
- You will be prepared to enter the next course.
Capacity:
14 peopleClass duration:
90 minutesEvent day(s):
Saturday and Wednesdayمدرس دوره:
Parisa HashemiTrack and Field Coach
Who is this course suitable for:
- Beginners and those who want to lose weight.
- Non-runners who want to start running in a proper way.
What you will learn in this course:
- You will get to learn different training systems.
- You will experience different types of running.
- You will learn the basic movements or the ABC of track and field in the proper way.
- You will get to learn a little about runners’ bodybuilding and functional training.
- In short, at the beginning of each practical training session, you will be familiarized with the theoretical topics of physical and physiological fitness, nutrition, and exercise science.
After this course you will:
- Your running form will be improved to some extent.
- Your cardiovascular fitness will improve.
- You will be prepared to enter the next course.
Capacity:
15 peopleClass duration:
90 minutesEvent day(s):
The three even days of the weekمدرس دوره:
Parisa HashemiTrack and Field Coach
Who is this course suitable for:
- Beginners and those who want to lose weight.
- Non-runners who want to start running in a proper way.
What you will learn in this course:
- You will get to learn different training systems.
- You will experience different types of running.
- You will learn the basic movements or the ABC of track and field in the proper way.
- You will get to learn a little about runners’ bodybuilding and functional training.
- In short, at the beginning of each practical training session, you will be familiarized with the theoretical topics of physical and physiological fitness, nutrition, and exercise science.
After this course you will:
- Your running form will be improved to some extent.
- Your cardiovascular fitness will improve.
- You will be prepared to enter the next course.
Capacity:
12 نفرClass duration:
75 minutesEvent day(s):
پنجشنبهWho is this course suitable for:
- ورزشکاران رشته های مختلف که قصد بالا بردن توان قلب و عروق خود را دارند.
- ورزشکاران غیر دونده ای که میخواهند میزان کالری مصرفی هفتگی خود را افزایش دهند.
- ورزشکارانی که میخواهند با اصول اولیه دویدن آشنا شوند.
- کسانی که فقط یک جلسه در هفته امکان دویدن دارند و میخواهند دونده بهتری باشند.
- Non-runners who want to start running in a proper way.
آنچه در این جلسه تمرینی اتفاق می افتد:
- به صورت اصولی گرم کردن اختصاصی قبل از تمرین دویدن را انجام می دهیم.
- 4 مدل تمرین موبیلیتی یا داینامیک وارم آپ را تجربه خواهیم کرد.
- 2 مدل از تمرینات سرعت و اسپرینت را تجربه خواهیم نمود.
- 20 تا 30 دقیقه دوی گروهی انجام خواهیم داد.
- به صورت اختصاصی کشش های بعد از تمرین دویدن و سرد کردن را انجام خواهیم داد.
شما بعد از این جلسه:
- توان قلبی عروقی شما کمی بهبود خواهد یافت.
- کالری مصرفی روزانه و هفتگی شما افزایش خواهد یافت.
- به صورت اصولی یک جلسه تمرینی کامل دویدن را تجربه نموده اید.
- هر هفته یک جلسه تمرینی هوازی به مجموع تمرینات شما اضافه میشود.
- در صورت علاقه مندی به دویدن و تبدیل شدن به یک دوند آماتور میتوانید از دوره های دویدن هوشمندانه استفاده کنید.
Capacity:
14 peopleClass duration:
90 minutesEvent day(s):
The three odd days of the weekمدرس دوره:
Fatemeh MirzaeiTrack and Field Coach
Who is this course suitable for:
- Beginners and those who want to lose weight.
- Non-runners who want to start running in a proper way.
What you will learn in this course:
- You will get to learn different training systems.
- You will experience different types of running.
- You will learn the basic movements or the ABC of track and field in the proper way.
- You will get to learn a little about runners’ bodybuilding and functional training.
- In short, at the beginning of each practical training session, you will be familiarized with the theoretical topics of physical and physiological fitness, nutrition, and exercise science.
After this course you will:
- Your running form will be improved to some extent.
- Your cardiovascular fitness will improve.
- You will be prepared to enter the next course.
Capacity:
-Class duration:
8 weeksEvent day(s):
-مدرس دوره:
Online CoachesTrack and Field Coaches
(Click to receive advice via WhatsApp)
Online Coaches
(شما در هنگام تکمیل فرم ثبت نام، میتوانید یکی از مربیان مد نظر خود را انتخاب کنید.)This class is designed for two levels of preparation:
- 10 Km
- Half Marathon (21.1 km) and Marathon (42.2 km)
The process of holding a class:
- The duration of the course is 8 weeks
- ۴۰ برنامه تمرینی
- 6 group running sessions with the Tehran club team on Fridays
- 4 face-to-face technique correction sessions
What you will learn in this course:
- You will get to learn different training systems.
- You will experience different types of running.
- You learn the basic movements or abc of athletics in the correct way.
- You will get to learn a little about runners’ bodybuilding and functional training.
- In short, at the beginning of each practical training session, you will be familiarized with the theoretical topics of physical and physiological fitness, nutrition, and exercise science.
After this course you will:
- You will see your record improve compared to the leveling session.
- Your cardiovascular fitness will improve.
- Your stamina will increase.
How to hold an online class:
- The training program is provided online every week.
- Each session, the instructor provides a brief explanation about the program and how to implement it online.
- Doing the exercise individually and at the desired time and place.
- The results of your training will be checked by the assistant coach and the necessary feedback will be sent online.
- Each class includes 2 to 4 face-to-face or online sessions to solve problems and improve technique.
Capacity:
14 peopleClass duration:
90 minutesEvent day(s):
The three odd days of the weekمدرس دوره:
Mohammadreza KaramiTrack and Field Coach
Who is this course suitable for:
- Beginners and those who want to lose weight.
- Non-runners who want to start running in a proper way.
What you will learn in this course:
- You will get to learn different training systems.
- You will experience different types of running.
- You will learn the basic movements or the ABC of track and field in the proper way.
- You will get to learn a little about runners’ bodybuilding and functional training.
- In short, at the beginning of each practical training session, you will be familiarized with the theoretical topics of physical and physiological fitness, nutrition, and exercise science.
After this course you will:
- Your running form will be improved to some extent.
- Your cardiovascular fitness will improve.
- You will be prepared to enter the next course.
Capacity:
14 peopleClass duration:
90 minutesEvent day(s):
Sunday and Tuesdayمدرس دوره:
Aliakbar BazriTrack and Field Coach
Who is this course suitable for:
- Beginners and those who want to lose weight.
- Non-runners who want to start running in a proper way.
What you will learn in this course:
- You will get to learn different training systems.
- You will experience different types of running.
- You will learn the basic movements or the ABC of track and field in the proper way.
- You will get to learn a little about runners’ bodybuilding and functional training.
- In short, at the beginning of each practical training session, you will be familiarized with the theoretical topics of physical and physiological fitness, nutrition, and exercise science.
After this course you will:
- Your running form will be improved to some extent.
- Your cardiovascular fitness will improve.
- You will be prepared to enter the next course.
Capacity:
-Class duration:
8 weeksEvent day(s):
-مدرس دوره:
Online CoachesTrack and Field Coaches
(Click to receive advice via WhatsApp)
Online Coaches
(شما در هنگام تکمیل فرم ثبت نام، میتوانید یکی از مربیان مد نظر خود را انتخاب کنید.)This class is designed for two levels of preparation:
- 10 Km
- Half Marathon (21.1 km) and Marathon (42.2 km)
The process of holding a class:
- The duration of the course is 8 weeks
- ۴۰ برنامه تمرینی
- 6 group running sessions with the Tehran club team on Fridays
- 4 face-to-face technique correction sessions
What you will learn in this course:
- You will get to learn different training systems.
- You will experience different types of running.
- You learn the basic movements or abc of athletics in the correct way.
- You will get to learn a little about runners’ bodybuilding and functional training.
- In short, at the beginning of each practical training session, you will be familiarized with the theoretical topics of physical and physiological fitness, nutrition, and exercise science.
After this course you will:
- You will see your record improve compared to the leveling session.
- Your cardiovascular fitness will improve.
- Your stamina will increase.
How to hold an online class:
- The training program is provided online every week.
- Each session, the instructor provides a brief explanation about the program and how to implement it online.
- Doing the exercise individually and at the desired time and place.
- The results of your training will be checked by the assistant coach and the necessary feedback will be sent online.
- Each class includes 2 to 4 face-to-face or online sessions to solve problems and improve technique.
Capacity:
5 نفرClass duration:
60 minutesEvent day(s):
Saturday and Wednesdayمدرس دوره:
Mahdis GolzarFitness Coach
Capacity:
14 peopleClass duration:
90 minutesEvent day(s):
The three odd days of the weekمدرس دوره:
Fatemeh MirzaeiTrack and Field Coach
Who is this course suitable for:
- Beginners and those who want to lose weight.
- Non-runners who want to start running in a proper way.
What you will learn in this course:
- You will get to learn different training systems.
- You will experience different types of running.
- You will learn the basic movements or the ABC of track and field in the proper way.
- You will get to learn a little about runners’ bodybuilding and functional training.
- In short, at the beginning of each practical training session, you will be familiarized with the theoretical topics of physical and physiological fitness, nutrition, and exercise science.
After this course you will:
- Your running form will be improved to some extent.
- Your cardiovascular fitness will improve.
- You will be prepared to enter the next course.
Capacity:
14 peopleClass duration:
90 minutesEvent day(s):
The three even days of the weekWho is this course suitable for:
- Beginners and those who want to lose weight.
- Non-runners who want to start running in a proper way.
What you will learn in this course:
- You will get to learn different training systems.
- You will experience different types of running.
- You will learn the basic movements or the ABC of track and field in the proper way.
- You will get to learn a little about runners’ bodybuilding and functional training.
- In short, at the beginning of each practical training session, you will be familiarized with the theoretical topics of physical and physiological fitness, nutrition, and exercise science.
After this course you will:
- Your running form will be improved to some extent.
- Your cardiovascular fitness will improve.
- You will be prepared to enter the next course.
Capacity:
15 peopleClass duration:
75 minutesEvent day(s):
The three even days of the weekمدرس دوره:
Setareh NajafiTrack and Field Coach
Who is this course suitable for:
- People who intend to lose weight through exercise and a healthy diet.
- People interested in running, who cannot start yet, since they are prone to injury due to low physical fitness or high weight.
- Beginners, non-athletes, or people with little athletic experience who fulfill the following condition.
- For people aged 20 to 49 who have a body mass index (BMI) of above 26.
What does this course include:
- 12 practical sessions with a trainer
- Continuous supervision and monitoring of athletes by the Tehrun Club’s training team.
What you will learn in this course:
During the course, alongside losing weight, you will learn the basics of running.After this course you will:
- If you fully complete the class exercises, your fat mass will be noticeably reduced.
- You can run 2 kilometers non-stop at the end of the course.
- You will be prepared to enter the next course.
Capacity:
15 peopleClass duration:
75 minutesEvent day(s):
The three odd days of the weekمدرس دوره:
Setareh NajafiTrack and Field Coach
Who is this course suitable for:
- People who intend to lose weight through exercise and a healthy diet.
- People interested in running, who cannot start yet, since they are prone to injury due to low physical fitness or high weight.
- Beginners, non-athletes, or people with little athletic experience who fulfill the following condition.
- For people aged 20 to 49 who have a body mass index (BMI) of above 26.
What does this course include:
- 12 practical sessions with a trainer
- Continuous supervision and monitoring of athletes by the Tehrun Club’s training team.
What you will learn in this course:
During the course, alongside losing weight, you will learn the basics of running.After this course you will:
- If you fully complete the class exercises, your fat mass will be noticeably reduced.
- You can run 2 kilometers non-stop at the end of the course.
- You will be prepared to enter the next course.
Capacity:
14 peopleClass duration:
90 minutesEvent day(s):
The three odd days of the weekWho is this course suitable for:
- Beginners and those who want to lose weight.
- Non-runners who want to start running in a proper way.
What you will learn in this course:
- You will get to learn different training systems.
- You will experience different types of running.
- You will learn the basic movements or the ABC of track and field in the proper way.
- You will get to learn a little about runners’ bodybuilding and functional training.
- In short, at the beginning of each practical training session, you will be familiarized with the theoretical topics of physical and physiological fitness, nutrition, and exercise science.
After this course you will:
- Your running form will be improved to some extent.
- Your cardiovascular fitness will improve.
- You will be prepared to enter the next course.
Capacity:
14 peopleClass duration:
90 minutesEvent day(s):
The three odd days of the weekمدرس دوره:
Minoo Shahami FardTrack and Field Coach
Who is this course suitable for:
- Beginners and those who want to lose weight.
- Non-runners who want to start running in a proper way.
What you will learn in this course:
- You will get to learn different training systems.
- You will experience different types of running.
- You will learn the basic movements or the ABC of track and field in the proper way.
- You will get to learn a little about runners’ bodybuilding and functional training.
- In short, at the beginning of each practical training session, you will be familiarized with the theoretical topics of physical and physiological fitness, nutrition, and exercise science.
After this course you will:
- Your running form will be improved to some extent.
- Your cardiovascular fitness will improve.
- You will be prepared to enter the next course.
Capacity:
14 peopleClass duration:
90 minutesEvent day(s):
Sunday and TuesdayWho is this course suitable for:
- Beginners and those who want to lose weight.
- Non-runners who want to start running in a proper way.
What you will learn in this course:
- You will get to learn different training systems.
- You will experience different types of running.
- You will learn the basic movements or the ABC of track and field in the proper way.
- You will get to learn a little about runners’ bodybuilding and functional training.
- In short, at the beginning of each practical training session, you will be familiarized with the theoretical topics of physical and physiological fitness, nutrition, and exercise science.
After this course you will:
- Your running form will be improved to some extent.
- Your cardiovascular fitness will improve.
- You will be prepared to enter the next course.
Capacity:
14 peopleClass duration:
90 minutesEvent day(s):
Sunday and Tuesdayمدرس دوره:
Mohammadreza KaramiTrack and Field Coach
Who is this course suitable for:
- Beginners and those who want to lose weight.
- Non-runners who want to start running in a proper way.
What you will learn in this course:
- You will get to learn different training systems.
- You will experience different types of running.
- You will learn the basic movements or the ABC of track and field in the proper way.
- You will get to learn a little about runners’ bodybuilding and functional training.
- In short, at the beginning of each practical training session, you will be familiarized with the theoretical topics of physical and physiological fitness, nutrition, and exercise science.
After this course you will:
- Your running form will be improved to some extent.
- Your cardiovascular fitness will improve.
- You will be prepared to enter the next course.
Capacity:
14 peopleClass duration:
90 minutesEvent day(s):
The three even days of the weekمدرس دوره:
Mohammadreza KaramiTrack and Field Coach
Who is this course suitable for:
- Beginners and those who want to lose weight.
- Non-runners who want to start running in a proper way.
What you will learn in this course:
- You will get to learn different training systems.
- You will experience different types of running.
- You will learn the basic movements or the ABC of track and field in the proper way.
- You will get to learn a little about runners’ bodybuilding and functional training.
- In short, at the beginning of each practical training session, you will be familiarized with the theoretical topics of physical and physiological fitness, nutrition, and exercise science.
After this course you will:
- Your running form will be improved to some extent.
- Your cardiovascular fitness will improve.
- You will be prepared to enter the next course.
Capacity:
14 peopleClass duration:
90 minutesEvent day(s):
The three even days of the weekمدرس دوره:
Mohammadreza KaramiTrack and Field Coach
Who is this course suitable for:
- Beginners and those who want to lose weight.
- Non-runners who want to start running in a proper way.
What you will learn in this course:
- You will get to learn different training systems.
- You will experience different types of running.
- You will learn the basic movements or the ABC of track and field in the proper way.
- You will get to learn a little about runners’ bodybuilding and functional training.
- In short, at the beginning of each practical training session, you will be familiarized with the theoretical topics of physical and physiological fitness, nutrition, and exercise science.
After this course you will:
- Your running form will be improved to some extent.
- Your cardiovascular fitness will improve.
- You will be prepared to enter the next course.
Capacity:
14 peopleClass duration:
90 minutesEvent day(s):
Monday and Wednesdayمدرس دوره:
Amir TayebliTrack and Field Coach
Who is this course suitable for:
- Beginners and those who want to lose weight.
- Non-runners who want to start running in a proper way.
What you will learn in this course:
- You will get to learn different training systems.
- You will experience different types of running.
- You will learn the basic movements or the ABC of track and field in the proper way.
- You will get to learn a little about runners’ bodybuilding and functional training.
- In short, at the beginning of each practical training session, you will be familiarized with the theoretical topics of physical and physiological fitness, nutrition, and exercise science.
After this course you will:
- Your running form will be improved to some extent.
- Your cardiovascular fitness will improve.
- You will be prepared to enter the next course.
Capacity:
12 نفرClass duration:
75 minutesEvent day(s):
پنجشنبهWho is this course suitable for:
- ورزشکاران رشته های مختلف که قصد بالا بردن توان قلب و عروق خود را دارند.
- ورزشکاران غیر دونده ای که میخواهند میزان کالری مصرفی هفتگی خود را افزایش دهند.
- ورزشکارانی که میخواهند با اصول اولیه دویدن آشنا شوند.
- کسانی که فقط یک جلسه در هفته امکان دویدن دارند و میخواهند دونده بهتری باشند.
- Non-runners who want to start running in a proper way.
آنچه در این جلسه تمرینی اتفاق می افتد:
- به صورت اصولی گرم کردن اختصاصی قبل از تمرین دویدن را انجام می دهیم.
- 4 مدل تمرین موبیلیتی یا داینامیک وارم آپ را تجربه خواهیم کرد.
- 2 مدل از تمرینات سرعت و اسپرینت را تجربه خواهیم نمود.
- 20 تا 30 دقیقه دوی گروهی انجام خواهیم داد.
- به صورت اختصاصی کشش های بعد از تمرین دویدن و سرد کردن را انجام خواهیم داد.
شما بعد از این جلسه:
- توان قلبی عروقی شما کمی بهبود خواهد یافت.
- کالری مصرفی روزانه و هفتگی شما افزایش خواهد یافت.
- به صورت اصولی یک جلسه تمرینی کامل دویدن را تجربه نموده اید.
- هر هفته یک جلسه تمرینی هوازی به مجموع تمرینات شما اضافه میشود.
- در صورت علاقه مندی به دویدن و تبدیل شدن به یک دوند آماتور میتوانید از دوره های دویدن هوشمندانه استفاده کنید.
Capacity:
14 peopleClass duration:
90 minutesEvent day(s):
The three odd days of the weekمدرس دوره:
Behdad TondpaTrack and Field Coach
این دوره برای چه کسانی مناسب است:
- Beginners and those who want to lose weight.
- Non-runners who want to start running in a proper way.
What you will learn in this course:
- You will get to learn different training systems.
- You will experience different types of running.
- You will learn the basic movements or the ABC of track and field in the proper way.
- You will get to learn a little about runners’ bodybuilding and functional training.
- In short, at the beginning of each practical training session, you will be familiarized with the theoretical topics of physical and physiological fitness, nutrition, and exercise science.
After this course you will:
- Your running form will be improved to some extent.
- Your cardiovascular fitness will improve.
- You will be prepared to enter the next course.
Capacity:
10 نفرClass duration:
90 minutesEvent day(s):
Sunday and Tuesdayمدرس دوره:
Aliakbar BazriTrack and Field Coach
Who is this course suitable for:
- Beginners and those who want to lose weight.
- Non-runners who want to start running in a proper way.
What you will learn in this course:
- You will get to learn different training systems.
- You will experience different types of running.
- You will learn the basic movements or the ABC of track and field in the proper way.
- You will get to learn a little about runners’ bodybuilding and functional training.
- In short, at the beginning of each practical training session, you will be familiarized with the theoretical topics of physical and physiological fitness, nutrition, and exercise science.
After this course you will:
- Your running form will be improved to some extent.
- Your cardiovascular fitness will improve.
- You will be prepared to enter the next course.
Capacity:
14 peopleClass duration:
90 minutesEvent day(s):
The three odd days of the weekمدرس دوره:
Minoo Shahami FardTrack and Field Coach
Who is this course suitable for:
- Beginners and those who want to lose weight.
- Non-runners who want to start running in a proper way.
What you will learn in this course:
- You will get to learn different training systems.
- You will experience different types of running.
- You will learn the basic movements or the ABC of track and field in the proper way.
- You will get to learn a little about runners’ bodybuilding and functional training.
- In short, at the beginning of each practical training session, you will be familiarized with the theoretical topics of physical and physiological fitness, nutrition, and exercise science.
After this course you will:
- Your running form will be improved to some extent.
- Your cardiovascular fitness will improve.
- You will be prepared to enter the next course.
Capacity:
14 peopleClass duration:
90 minutesEvent day(s):
The three even days of the weekمدرس دوره:
Minoo Shahami FardTrack and Field Coach
Who is this course suitable for:
- Beginners and those who want to lose weight.
- Non-runners who want to start running in a proper way.
What you will learn in this course:
- You will get to learn different training systems.
- You will experience different types of running.
- You will learn the basic movements or the ABC of track and field in the proper way.
- You will get to learn a little about runners’ bodybuilding and functional training.
- In short, at the beginning of each practical training session, you will be familiarized with the theoretical topics of physical and physiological fitness, nutrition, and exercise science.
After this course you will:
- Your running form will be improved to some extent.
- Your cardiovascular fitness will improve.
- You will be prepared to enter the next course.
Capacity:
15 peopleClass duration:
75 minutesEvent day(s):
The three even days of the weekمدرس دوره:
Setareh NajafiTrack and Field Coach
Who is this course suitable for:
- People who intend to lose weight through exercise and a healthy diet.
- People interested in running, who cannot start yet, since they are prone to injury due to low physical fitness or high weight.
- Beginners, non-athletes, or people with little athletic experience who fulfill the following condition.
- For people aged 20 to 49 who have a body mass index (BMI) of above 26.
What does this course include:
- 12 practical sessions with a trainer
- Continuous supervision and monitoring of athletes by the Tehrun Club’s training team.
What you will learn in this course:
During the course, alongside losing weight, you will learn the basics of running.After this course you will:
- If you fully complete the class exercises, your fat mass will be noticeably reduced.
- You can run 2 kilometers non-stop at the end of the course.
- You will be prepared to enter the next course.
Capacity:
15 peopleClass duration:
60 minutesEvent day(s):
Sunday and Tuesdayمدرس دوره:
Mahdis GolzarFitness Coach
Who is this course suitable for:
- Endurance runners from beginner to advanced levels.
What you will learn in this course:
- Doing resistance exercises along with running reduces the risk of injury to a great extent and also helps to improve the athlete's performance.
This course includes:
- Resistance exercises, body stability, polymetric, mobility, …., and the primary focus is on the main muscles involved in running, including the glutes, hip flexors, hamstrings, quadriceps, and legs.
Course requirements:
- To participate in this course, it is mandatory to bring a yoga mat, and loop bands,....
Capacity:
14 peopleClass duration:
90 minutesEvent day(s):
The three odd days of the weekمدرس دوره:
Fatemeh MirzaeiTrack and Field Coach
Who is this course suitable for:
- Beginners and those who want to lose weight.
- Non-runners who want to start running in a proper way.
What you will learn in this course:
- You will get to learn different training systems.
- You will experience different types of running.
- You will learn the basic movements or the ABC of track and field in the proper way.
- You will get to learn a little about runners’ bodybuilding and functional training.
- In short, at the beginning of each practical training session, you will be familiarized with the theoretical topics of physical and physiological fitness, nutrition, and exercise science.
After this course you will:
- Your running form will be improved to some extent.
- Your cardiovascular fitness will improve.
- You will be prepared to enter the next course.
Capacity:
14 peopleClass duration:
90 minutesEvent day(s):
Saturday and Wednesdayمدرس دوره:
Parisa HashemiTrack and Field Coach
Who is this course suitable for:
- Beginners and those who want to lose weight.
- Non-runners who want to start running in a proper way.
What you will learn in this course:
- You will get to learn different training systems.
- You will experience different types of running.
- You will learn the basic movements or the ABC of track and field in the proper way.
- You will get to learn a little about runners’ bodybuilding and functional training.
- In short, at the beginning of each practical training session, you will be familiarized with the theoretical topics of physical and physiological fitness, nutrition, and exercise science.
After this course you will:
- Your running form will be improved to some extent.
- Your cardiovascular fitness will improve.
- You will be prepared to enter the next course.
Capacity:
12 نفرClass duration:
75 minutesEvent day(s):
پنجشنبهWho is this course suitable for:
- ورزشکاران رشته های مختلف که قصد بالا بردن توان قلب و عروق خود را دارند.
- ورزشکاران غیر دونده ای که میخواهند میزان کالری مصرفی هفتگی خود را افزایش دهند.
- ورزشکارانی که میخواهند با اصول اولیه دویدن آشنا شوند.
- کسانی که فقط یک جلسه در هفته امکان دویدن دارند و میخواهند دونده بهتری باشند.
- Non-runners who want to start running in a proper way.
آنچه در این جلسه تمرینی اتفاق می افتد:
- به صورت اصولی گرم کردن اختصاصی قبل از تمرین دویدن را انجام می دهیم.
- 4 مدل تمرین موبیلیتی یا داینامیک وارم آپ را تجربه خواهیم کرد.
- 2 مدل از تمرینات سرعت و اسپرینت را تجربه خواهیم نمود.
- 20 تا 30 دقیقه دوی گروهی انجام خواهیم داد.
- به صورت اختصاصی کشش های بعد از تمرین دویدن و سرد کردن را انجام خواهیم داد.
شما بعد از این جلسه:
- توان قلبی عروقی شما کمی بهبود خواهد یافت.
- کالری مصرفی روزانه و هفتگی شما افزایش خواهد یافت.
- به صورت اصولی یک جلسه تمرینی کامل دویدن را تجربه نموده اید.
- هر هفته یک جلسه تمرینی هوازی به مجموع تمرینات شما اضافه میشود.
- در صورت علاقه مندی به دویدن و تبدیل شدن به یک دوند آماتور میتوانید از دوره های دویدن هوشمندانه استفاده کنید.
Capacity:
15 peopleClass duration:
90 minutesEvent day(s):
The three even days of the weekمدرس دوره:
Parisa HashemiTrack and Field Coach
Who is this course suitable for:
- Beginners and those who want to lose weight.
- Non-runners who want to start running in a proper way.
What you will learn in this course:
- You will get to learn different training systems.
- You will experience different types of running.
- You will learn the basic movements or the ABC of track and field in the proper way.
- You will get to learn a little about runners’ bodybuilding and functional training.
- In short, at the beginning of each practical training session, you will be familiarized with the theoretical topics of physical and physiological fitness, nutrition, and exercise science.
After this course you will:
- Your running form will be improved to some extent.
- Your cardiovascular fitness will improve.
- You will be prepared to enter the next course.
Capacity:
14 peopleClass duration:
90 minutesEvent day(s):
The three odd days of the weekمدرس دوره:
Mohammadreza KaramiTrack and Field Coach
Who is this course suitable for:
- Beginners and those who want to lose weight.
- Non-runners who want to start running in a proper way.
What you will learn in this course:
- You will get to learn different training systems.
- You will experience different types of running.
- You will learn the basic movements or the ABC of track and field in the proper way.
- You will get to learn a little about runners’ bodybuilding and functional training.
- In short, at the beginning of each practical training session, you will be familiarized with the theoretical topics of physical and physiological fitness, nutrition, and exercise science.
After this course you will:
- Your running form will be improved to some extent.
- Your cardiovascular fitness will improve.
- You will be prepared to enter the next course.
Capacity:
12 نفرClass duration:
75 minutesEvent day(s):
پنجشنبهWho is this course suitable for:
- ورزشکاران رشته های مختلف که قصد بالا بردن توان قلب و عروق خود را دارند.
- ورزشکاران غیر دونده ای که میخواهند میزان کالری مصرفی هفتگی خود را افزایش دهند.
- ورزشکارانی که میخواهند با اصول اولیه دویدن آشنا شوند.
- کسانی که فقط یک جلسه در هفته امکان دویدن دارند و میخواهند دونده بهتری باشند.
- Non-runners who want to start running in a proper way.
آنچه در این جلسه تمرینی اتفاق می افتد:
- به صورت اصولی گرم کردن اختصاصی قبل از تمرین دویدن را انجام می دهیم.
- 4 مدل تمرین موبیلیتی یا داینامیک وارم آپ را تجربه خواهیم کرد.
- 2 مدل از تمرینات سرعت و اسپرینت را تجربه خواهیم نمود.
- 20 تا 30 دقیقه دوی گروهی انجام خواهیم داد.
- به صورت اختصاصی کشش های بعد از تمرین دویدن و سرد کردن را انجام خواهیم داد.
شما بعد از این جلسه:
- توان قلبی عروقی شما کمی بهبود خواهد یافت.
- کالری مصرفی روزانه و هفتگی شما افزایش خواهد یافت.
- به صورت اصولی یک جلسه تمرینی کامل دویدن را تجربه نموده اید.
- هر هفته یک جلسه تمرینی هوازی به مجموع تمرینات شما اضافه میشود.
- در صورت علاقه مندی به دویدن و تبدیل شدن به یک دوند آماتور میتوانید از دوره های دویدن هوشمندانه استفاده کنید.
Capacity:
14 peopleClass duration:
90 minutesEvent day(s):
Sunday and Tuesdayمدرس دوره:
Aliakbar BazriTrack and Field Coach
Who is this course suitable for:
- Beginners and those who want to lose weight.
- Non-runners who want to start running in a proper way.
What you will learn in this course:
- You will get to learn different training systems.
- You will experience different types of running.
- You will learn the basic movements or the ABC of track and field in the proper way.
- You will get to learn a little about runners’ bodybuilding and functional training.
- In short, at the beginning of each practical training session, you will be familiarized with the theoretical topics of physical and physiological fitness, nutrition, and exercise science.
After this course you will:
- Your running form will be improved to some extent.
- Your cardiovascular fitness will improve.
- You will be prepared to enter the next course.
Capacity:
15 peopleClass duration:
75 minutesEvent day(s):
The three odd days of the weekمدرس دوره:
Setareh NajafiTrack and Field Coach
Who is this course suitable for:
- People who intend to lose weight through exercise and a healthy diet.
- People interested in running, who cannot start yet, since they are prone to injury due to low physical fitness or high weight.
- Beginners, non-athletes, or people with little athletic experience who fulfill the following condition.
- For people aged 20 to 49 who have a body mass index (BMI) of above 26.
What does this course include:
- 12 practical sessions with a trainer
- Continuous supervision and monitoring of athletes by the Tehrun Club’s training team.
What you will learn in this course:
During the course, alongside losing weight, you will learn the basics of running.After this course you will:
- If you fully complete the class exercises, your fat mass will be noticeably reduced.
- You can run 2 kilometers non-stop at the end of the course.
- You will be prepared to enter the next course.
Capacity:
15 peopleClass duration:
75 minutesEvent day(s):
The three odd days of the weekمدرس دوره:
Setareh NajafiTrack and Field Coach
Who is this course suitable for:
- People who intend to lose weight through exercise and a healthy diet.
- People interested in running, who cannot start yet, since they are prone to injury due to low physical fitness or high weight.
- Beginners, non-athletes, or people with little athletic experience who fulfill the following condition.
- For people aged 20 to 49 who have a body mass index (BMI) of above 26.
What does this course include:
- 12 practical sessions with a trainer
- Continuous supervision and monitoring of athletes by the Tehrun Club’s training team.
What you will learn in this course:
During the course, alongside losing weight, you will learn the basics of running.After this course you will:
- If you fully complete the class exercises, your fat mass will be noticeably reduced.
- You can run 2 kilometers non-stop at the end of the course.
- You will be prepared to enter the next course.
Capacity:
14 peopleClass duration:
90 minutesEvent day(s):
Sunday and TuesdayWho is this course suitable for:
- Beginners and those who want to lose weight.
- Non-runners who want to start running in a proper way.
What you will learn in this course:
- You will get to learn different training systems.
- You will experience different types of running.
- You will learn the basic movements or the ABC of track and field in the proper way.
- You will get to learn a little about runners’ bodybuilding and functional training.
- In short, at the beginning of each practical training session, you will be familiarized with the theoretical topics of physical and physiological fitness, nutrition, and exercise science.
After this course you will:
- Your running form will be improved to some extent.
- Your cardiovascular fitness will improve.
- You will be prepared to enter the next course.
Capacity:
15 peopleClass duration:
90 minutesEvent day(s):
The three even days of the weekمدرس دوره:
Parisa HashemiTrack and Field Coach
Who is this course suitable for:
- Beginners and those who want to lose weight.
- Non-runners who want to start running in a proper way.
What you will learn in this course:
- You will get to learn different training systems.
- You will experience different types of running.
- You will learn the basic movements or the ABC of track and field in the proper way.
- You will get to learn a little about runners’ bodybuilding and functional training.
- In short, at the beginning of each practical training session, you will be familiarized with the theoretical topics of physical and physiological fitness, nutrition, and exercise science.
After this course you will:
- Your running form will be improved to some extent.
- Your cardiovascular fitness will improve.
- You will be prepared to enter the next course.
Capacity:
12 نفرClass duration:
75 minutesEvent day(s):
پنجشنبهWho is this course suitable for:
- ورزشکاران رشته های مختلف که قصد بالا بردن توان قلب و عروق خود را دارند.
- ورزشکاران غیر دونده ای که میخواهند میزان کالری مصرفی هفتگی خود را افزایش دهند.
- ورزشکارانی که میخواهند با اصول اولیه دویدن آشنا شوند.
- کسانی که فقط یک جلسه در هفته امکان دویدن دارند و میخواهند دونده بهتری باشند.
- Non-runners who want to start running in a proper way.
آنچه در این جلسه تمرینی اتفاق می افتد:
- به صورت اصولی گرم کردن اختصاصی قبل از تمرین دویدن را انجام می دهیم.
- 4 مدل تمرین موبیلیتی یا داینامیک وارم آپ را تجربه خواهیم کرد.
- 2 مدل از تمرینات سرعت و اسپرینت را تجربه خواهیم نمود.
- 20 تا 30 دقیقه دوی گروهی انجام خواهیم داد.
- به صورت اختصاصی کشش های بعد از تمرین دویدن و سرد کردن را انجام خواهیم داد.
شما بعد از این جلسه:
- توان قلبی عروقی شما کمی بهبود خواهد یافت.
- کالری مصرفی روزانه و هفتگی شما افزایش خواهد یافت.
- به صورت اصولی یک جلسه تمرینی کامل دویدن را تجربه نموده اید.
- هر هفته یک جلسه تمرینی هوازی به مجموع تمرینات شما اضافه میشود.
- در صورت علاقه مندی به دویدن و تبدیل شدن به یک دوند آماتور میتوانید از دوره های دویدن هوشمندانه استفاده کنید.
Capacity:
14 peopleClass duration:
90 minutesEvent day(s):
The three even days of the weekWho is this course suitable for:
- Beginners and those who want to lose weight.
- Non-runners who want to start running in a proper way.
What you will learn in this course:
- You will get to learn different training systems.
- You will experience different types of running.
- You will learn the basic movements or the ABC of track and field in the proper way.
- You will get to learn a little about runners’ bodybuilding and functional training.
- In short, at the beginning of each practical training session, you will be familiarized with the theoretical topics of physical and physiological fitness, nutrition, and exercise science.
After this course you will:
- Your running form will be improved to some extent.
- Your cardiovascular fitness will improve.
- You will be prepared to enter the next course.
Capacity:
14 peopleClass duration:
90 minutesEvent day(s):
The three even days of the weekمدرس دوره:
Mohammadreza KaramiTrack and Field Coach
Who is this course suitable for:
- Beginners and those who want to lose weight.
- Non-runners who want to start running in a proper way.
What you will learn in this course:
- You will get to learn different training systems.
- You will experience different types of running.
- You will learn the basic movements or the ABC of track and field in the proper way.
- You will get to learn a little about runners’ bodybuilding and functional training.
- In short, at the beginning of each practical training session, you will be familiarized with the theoretical topics of physical and physiological fitness, nutrition, and exercise science.
After this course you will:
- Your running form will be improved to some extent.
- Your cardiovascular fitness will improve.
- You will be prepared to enter the next course.
Capacity:
14 peopleClass duration:
90 minutesEvent day(s):
The three even days of the weekمدرس دوره:
Fatemeh MirzaeiTrack and Field Coach
Who is this course suitable for:
- Beginners and those who want to lose weight.
- Non-runners who want to start running in a proper way.
What you will learn in this course:
- You will get to learn different training systems.
- You will experience different types of running.
- You will learn the basic movements or the ABC of track and field in the proper way.
- You will get to learn a little about runners’ bodybuilding and functional training.
- In short, at the beginning of each practical training session, you will be familiarized with the theoretical topics of physical and physiological fitness, nutrition, and exercise science.
After this course you will:
- Your running form will be improved to some extent.
- Your cardiovascular fitness will improve.
- You will be prepared to enter the next course.
Capacity:
14 peopleClass duration:
90 minutesEvent day(s):
The three even days of the weekمدرس دوره:
Minoo Shahami FardTrack and Field Coach