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,....

Who 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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

Who 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.

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.

(Click to receive advice via WhatsApp)

Online Coaches

• Amir Tayebli
• Aliakbar Bazri
• Mohammad Bagheri
• Mohammadreza Karami and Parisa Hashemi

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.

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.

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.

(Click to receive advice via WhatsApp)

Online Coaches

• Amir Tayebli
• Aliakbar Bazri
• Mohammad Bagheri
• Mohammadreza Karami and Parisa Hashemi

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.

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.

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.

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:

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.

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:

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.

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.

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.

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.

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.

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.

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.

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.

Who 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.

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.

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.

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.

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.

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:

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.

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,....

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.

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.

Who 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.

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.

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.

Who 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.

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.

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:

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.

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:

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.

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.

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.

Who 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.

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.

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.

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.