About Online Courses

Online programs are suitable for beginners who cannot attend face-to-face classes or professionals who only need a training program. Tehrun Club online programs are designed using the most reliable sources and educational methods. These programs are designed according to the level of runners and the desired distance or race. To choose the right program, the advisers of Tehrun Club's education department will assist you.
In the online program, in addition to the training program, the principles of running and drills have been explained as much as possible with the help of educational videos. In addition, functional videos have been added to the running training routine by Tehran Club trainers to increase strength, stability, speed, and prevention of running injuries.
Familiarizing runners with the principles and terms of running and the definitions of endurance running is one of the other parts of this program.


These programs are designed in such a way that during the program, you will gradually reach the level of preparation necessary to participate in the race or for prior record registering, and at the end of the program, you will run the desired distance in your best time.
It is also possible to do the program without the trainer's supervision, but there is also an option to monitor the implementation of the program by the trainer. If you wish, we will assign you a trainer to monitor and supervise the program.
The Tehrun Club's online programs are designed according to today's standards based on dedicated running platforms.
We use the Final Surge application to provide exercises. Therefore, you must install the Final Surge application in order to be able to use our programs. The duration of online programs is between 2 and 4 months, depending on the goal of training and the level of physical fitness of the athlete.

Online Courses

10 km online program – intermediate level
Class Fee: 1,490,000 Tomans
Duration:
12 weeks
Further Info
This program includes:
70 sessions of running training program (12 weeks)
24 sessions of functional prehab exercise in video format (increasing mobility, stability, and strength)
The basic definitions of running
Introducing different types of running and depicting them in video format
Running ABC training and drills for endurance runners in video format
Daily key points to increase productivity

Who is this course suitable for:
People who can run continuously for at least 30 minutes.
People who want to run at least 10 minutes continuously
People who intend to participate in the 10k race and are familiar with the basic concepts of endurance running.
People who intend to receive programs and practice individually.

Requirements:
Download the Final Surge online training application and install it on your device. (how to download and install the application)
Create a user account in Final Surge and register for the course.
Note: When registering, please make sure to enter the email address with which you created the account in Final Surge.


Sample program for the first week
Rest Day
Day off
Workout Purpose:
Recovery.
Rest Day
Purpose of the exercise:

Recovery. Set aside some days of the week for rest so that you have time to do things of your choice. But always remember that recovery days are designed to help you perform better in the following days' trainings.

Coach's recommendations:

Here's the plan: we gradually, yet steadily, build the specific physical fitness you need to achieve your goals. I'm going to have you do different race-specific workouts, you're going to have several target pace workouts, and I'm even going to have you try out some race-timed workouts. The end result is that you will be physically and mentally ready for race day.

Injury Prevention:

Here's the plan: we gradually, yet steadily, build the specific physical fitness you need to achieve your goals. I'm going to have you do different race-specific workouts, you're going to have several target pace workouts, and I'm even going to have you try out some race-timed workouts. The end result is that you will be physically and mentally ready for race day.

Run - Easy Run
Easy Run
30-40 minute Easy Run
Workout Purpose:
Build endurance.
Thirty to forty minutes easy run
Purpose of training: building endurance.

A large part of a runner's training program is easy running. This continuity in easy runs leads to great physiological and psychological adaptations that will bring you to new levels of fitness over time.

Coach's recommendations:

"Everyday circumstances" can often prevent you from training, but I want you to prioritize your training. Many of us have come to believe that if we do sports, everything else in life will fall in place, so be consistent in your exercise.

Injury Prevention:

I want you to start your basic training with the Stride Strength Program. This program is designed to advance your training program more smoothly. You start with the stability phase, then you reach the power phase, and finally the power phase. You will surely be surprised how this program fits into your running training. Do step one of strength in the stride, which is the stability program of routine (A).

35 minutes
Run
Recovery Day (Off, Cross-Train or Optional Run)
Rest day, thirty minutes of cross-training or easy running
Training purpose: recovery.
Coach's recommendations

Injury prevention is a more efficient process than injury rehabilitation. Therefore, I include "injury prevention" routines in this program. Simply follow them and you will become a stronger and more flexible runner.

Injury Prevention:

The stride strength program consists of three phases (stability, strength, and power) and each phase has two programs, so I will tell you when to do the program (A) or (B).

Run
Leg Speed
10-20 minute Warm-Up + Stride Workout: 8 to 10 times 20 seconds starting at 5K and progressing down to Mile race effort with 1 minute recovery jog between + 10-20 minute Cool-down
Workout Purpose:
.Build leg turnover
Warm up for ten to twenty minutes.
Stride run:

Eight to ten reps and twenty seconds each time

One minute of jogging for recovery between each stride run

Cool down for ten to twenty minutes

Injury Prevention:
Watch our warm-up and cool-down video from the link below (video)

Stride is not a sprint, meaning you shouldn't start running at full strength. Stride is a short run that starts from your own 5 km pace and reaches your 1500-meter record. It means from slow to fast. It’s better to do this exercise in a non-flat and circular path. In this way, part of the distance will be uphill and part of it will be downhill.

To learn about stride running, see the link below (video)

Do the second routine of stability exercises from the link below:

45 minutes

Run
Recovery Day (Off, Cross-Train or Optional Run)
Off, Cross-Train or Easy Run for 30 minutes
Workout Purpose:
Recovery day.
Purpose of the exercise:
Recovery
Coach's recommendations

Most exercises are designed based on timing. You can easily convert this time to distance using your own pace, but make sure you complete the time allotted in the program.

Injury Prevention:

You may have a little cramp in the core muscles from the previous day’s workout, which means you need to work on the midsection muscles of your body. During this program, you will be amazed at how quickly you recover from each workout.

Run
Recovery Day (Off, Cross-Train or Optional Run)
Off, Cross-Train or Easy Run for 30 minutes
Workout Purpose:
Recovery day.
Rest day, thirty minutes of cross-training or easy running
Purpose of the exercise:
Recovery
Coach's recommendations:

'Great things are not done by impulse, but by a series of small things brought together.' - Van Gogh

Injury Prevention:

These exercises are not just basic and strength exercises. It also includes working on your form. Part of Tehrun Club's training program includes running exercises for proper form. Just click on the link below to learn the exercises that you need to do at least once a week (of course, you can do these exercises any day of the week you like).

Do the drills in the link below to improve your running form from the collection of Tehrun Club training clips (video)
Run - Long Run
Long Run
45-60 minute Long Run
Workout Purpose:
.Build endurance and leg resistance to fatigue
Forty-five minutes of long run
Purpose of the exercise:

Building endurance and leg resistance against fatigue. The long run is the cornerstone of endurance training. By running longer, you build significant adaptations that allow you to run faster in your high-intensity workouts.

Coach's recommendations:

The time you run on your feet is more important than your speed in a long, steady run. Run slow and run long. Here we have made a video to help you understand the concept of long running. which you can see from the link below (video)

Injury Prevention:

I've found that the key to preventing injury is following the routines we recommend here. I want you to do some conditioning training a few days a week, and if you can commit to doing it during this program, you will continue to do so in the next training program.

50 minutes


Sample program for the eighth week
Rest Day
Day off
Workout Purpose:
Recovery.
Rest Day
Purpose of the exercise:

Rest day Training goal: recovery. Remember: continuity is key! Find your motivation every day to do everything possible to reach your goal.

Run
Easy Run
30-40 minute Easy Run
Build endurance.
Thirty to forty minutes easy run
Purpose of training: building endurance.
Coach's recommendations:

I believe my strategy (go into the race zone) leads to the best results on race day. You can read more about it from the following link:... Start imitating this race strategy and practice with the target pace and try to increase the intensity in the last repetitions.

Injury Prevention:

Do the first routine of strength phase

35 minutes
Run
Recovery Day (Off, Cross-Train or Optional Run)
Off, Cross-Train or Easy Run for 30 minutes
Workout Purpose:
Recovery.
Rest Day
Thirty minutes of cross-training or easy run
Training purpose: recovery
Coach's recommendations:

Runners often get stuck on their bad days.

Instead, learn to invest heavily in your good running days.

Taste those days and think of them often.

Run
Goal Pace
10-20 minute Warm-Up + Goal Pace Workout: 2 miles (3 km) at Goal Pace, 5 minute slow recovery jog, 2 x 1 mile (1.5 km) at Goal Pace with 3-4 minute recovery jog in between + 10-20 minute Cool-down
Workout Purpose: Build stamina - lactate threshold pace.
Warm up for ten to twenty minutes.
تمرین پیس هدف:

Three kilometers of running with the target pace and five minutes of slow running for recovery, then two sets of one and a half kilometers of running with the target pace and three to four minutes of recovery running, cooling down for ten to twenty minutes between each set.

Watch our warm-up and cool-down video from the link below (video)
Purpose of the exercise:

Build Endurance - Velocity at Lactate Threshold.

Coach's recommendations:

Start the run by warming up with the Easy Run Pace, then complete the target pace interval portion, and finally finish the run with a cool down.

1:10:00 hr

Run
Recovery Day (Off, Cross-Train or Optional Run)
Off, Cross-Train or Easy Run for 30 minutes
Workout Purpose:
Recovery day.
Rest day, thirty minutes of cross-training or easy running
Training purpose: recovery
Coach's recommendations

"The people who excel are those who have the definite determination and goals and usually direct all energies towards their realization." Joe Vigil

Run
Recovery Day (Off, Cross-Train or Optional Run)
Off, Cross-Train or Easy Run for 30 minutes
Workout Purpose:
Recovery day.
Rest day, thirty minutes of cross-training or easy running
Purpose of the exercise:
Recovery
Coach's recommendations:

The main mistake runners make is to run too fast on their easy run days. To avoid overtraining and injury, move in the easy-run speed range.

Injury Prevention:

These exercises are not just basic and strength exercises. It also includes working on your form. Part of Tehrun Club's training program includes running exercises for proper form. Just click on the link below to learn the exercises that you need to do at least once a week (of course, you can do these exercises any day of the week you like).

Do the drills in the link below to improve your running form from the collection of Tehrun Club training clips (video)
Run - Long Run
Long Run
60-80 minute Long, Steady Run
Workout Purpose:
.Build endurance and leg resistance to fatigue
Sixty to eighty minutes long run, steady run
Purpose of the exercise:

Building endurance and leg resistance against fatigue.

Coach's recommendations:

This long run helps increase endurance, burn more fat and build a stronger body.

I like to occasionally ask you to pick up your pace at the end of a run to learn the pattern of finishing quickly when fatigued. (Very good for race day!)

1:10:00 hr

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