TehrunClub Team

Amir Tayebli

- Amir Tayyeb Li is a former member of the national marathon and half-marathon team.
- He holds the title in 1500 and 5000 meters and is a trainer of endurance and semi-endurance races.
- He was a former member of famous clubs such as Zob Ahan Isfahan, Naft Tehran, and Poonel.
 - He has won several medals in marathon and half-marathon competitions of the country and club league in his reputation.
- He is also the champion and title holder in cross-country running, the championship of the country, and the Clubs League.
- His sports record is not limited to athletics, and his participation in various physical fitness competitions in the country shows his interest in sports.

 

Instructor classes

Smart Running Class - Online
Number of sessions: 40 online sessions
Registering
شروع کلاس: دوشنبه 1 اسفند ماه 1401
Online
Online
Class Fee: 2.600.000 Tomans
Further Info
Capacity:
-
Class duration:
8 weeks
Event day(s):
(Click to receive advice via WhatsApp)
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
  • 40 to 45 training programs
  • 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.

Register

Smart Running Training Class - Beginner
Number of sessions: 8 practical sessions and 7 non-attendance class sessions
Capacity Full
شروع کلاس: چهارشنبه 3 اسفند ماه 1401
Venue: Pardisan Park
Time: 6:30 pm to 8 pm
Class Fee: 990.000 Tomans
Further Info
Capacity:
14 people
Class duration:
90 minutes
Event day(s):
Monday and Wednesday
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 has been completed

Smart Running Class - Intermediate
Number of sessions: 12 practical sessions
Capacity Full
شروع کلاس: چهارشنبه 3 اسفند ماه 1401
Venue: Pardisan Park
Time: 6 am to 7:30 am
Class Fee: 1.190.000 Tomans
Further Info
Capacity:
14 people
Class duration:
90 minutes
Event day(s):
The three even days of the week
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.
Note: هر تعداد جلسات باقی مانده از این کلاس در این ترم، بعد از ایام عید برگزار خواهد شد.   (برای کسب اطلاعات بیشتر از طریق واتساپ کلیک کنید)

Capacity has been completed

Smart Running Class - Online
Number of sessions: 40 online sessions
Capacity Full
Get advice via WhatsApp
Online
Online
Class Fee: 2.600.000 Tomans
Further Info
Capacity:
-
Class duration:
8 weeks
Event day(s):
Online
(Click to receive advice via WhatsApp)
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
  • 40 to 45 training programs
  • 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 has been completed

Smart Running Training Class - Beginner
Number of sessions: 8 practical sessions and 7 non-attendance class sessions
Capacity Full
شروع کلاس: دوشنبه 26 دی ماه 1401
Venue: Pardisan Park
Time: 6:30 pm to 8 pm
Class Fee: 990.000 Tomans
Further Info
Capacity:
14 people
Class duration:
90 minutes
Event day(s):
Monday and Wednesday
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 has been completed

Smart Running Class - Intermediate
Number of sessions: 12 practical sessions
Capacity Full
شروع کلاس: چهارشنبه 21 دی ماه 1401
Venue: Pardisan Park
Time: 6 am to 7:30 am
Class Fee: 1.190.000 Tomans
Further Info
Capacity:
14 people
Class duration:
90 minutes
Event day(s):
The three even days of the week

Capacity has been completed

Smart Running Training Class - Beginner
Number of sessions: 8 practical sessions and 7 non-attendance class sessions
Capacity Full
Start: 21 November, 2022
Venue: Pardisan Park
Time: 6:30 pm to 8 pm
Class Fee: 990.000 Tomans
Further Info
Capacity:
14 people
Class duration:
90 minutes
Event day(s):
Monday and Wednesday
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 has been completed

Smart Running Class - Intermediate
Number of sessions: 12 practical sessions
Capacity Full
Start: 21 November, 2022
Venue: Pardisan Park
Time: 6 am to 7:30 am
Class Fee: 1.190.000 Tomans
Further Info
Capacity:
14 people
Class duration:
90 minutes
Event day(s):
The three even days of the week
This class is for runners who run 10 kilometers in less than 50 minutes. If you belong to this category, coordinate with the class teacher via WhatsApp (09123978009) to register.

Capacity has been completed

Smart Running Class - Intermediate
Number of sessions: 12 practical sessions
Capacity Full
Start: 19 October, 2022
Venue: Pardisan Park
Time: 6 am to 7:30 am
Class Fee: 1.190.000 Tomans
Further Info
Capacity:
14 people
Class duration:
90 minutes
Event day(s):
The three even days of the week
This class is for runners who run 10 kilometers in less than 50 minutes. If you belong to this category, coordinate with the class teacher via WhatsApp (09123978009) to register.

Capacity has been completed

Smart Running Training Class - Beginner
Number of sessions: 8 practical sessions and 7 non-attendance class sessions
Capacity Full
Start: 10 October, 2022
Venue: Pardisan Park
Time: 6:30 pm to 8 pm
Class Fee: 990.000 Tomans
Further Info
Capacity:
14 people
Class duration:
90 minutes
Event day(s):
Monday and Wednesday
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 has been completed

Smart Running Class - Intermediate
Number of sessions: 12 practical sessions
Capacity Full
شروع کلاس: چهارشنبه 16 شهریور ماه 1401
Location: Pardisan Park
Time: 6 am to 7:30 am
Class Fee: 959.200 Tomans
Further Info
Capacity:
14 people
Class duration:
90 minutes
Event day(s):
The three even days of the week
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.

هماهنگی با مسول کلاس

Smart Running Training Class - Beginner
Number of sessions: 8 practical sessions and 7 non-attendance class sessions
Capacity Full
شروع کلاس: چهارشنبه 9 شهریور ماه 1401
Venue: Pardisan Park
ساعت برگزاری: 19:00 الی 20:30 عصر
Class Fee: 893.800 Tomans
Further Info
Capacity:
14 people
Class duration:
90 minutes
Event day(s):
Monday and Wednesday
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 has been completed

Smart Running Class - Intermediate
Number of sessions: 12 practical sessions
Capacity Full
شروع کلاس: چهارشنبه 13 مرداد ماه 1401
Location: Pardisan Park
Time: 6 am to 7:30 am
Class Fee: 959.200 Tomans
Further Info
Capacity:
14 people
Class duration:
90 minutes
Event day(s):
The three even days of the week
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.

هماهنگی با مسول کلاس

Smart Running Training Class - Beginner
Number of sessions: 8 practical sessions and 7 non-attendance class sessions
Capacity Full
شروع کلاس: دوشنبه 10 مرداد 1401
Venue: Pardisan Park
ساعت برگزاری: 19:00 الی 20:30 عصر
Class Fee: 893.800 Tomans
Further Info
Capacity:
14 people
Class duration:
90 minutes
Event day(s):
Monday and Wednesday
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 has been completed

Smart Running Training Class - Beginner
Number of sessions: 12 practical sessions
Capacity Full
شروع کلاس: شنبه 11 تیر ماه 1401
Location: Pardisan Park
Time: 6 am to 7:30 am
Class Fee: 959.200 Tomans
Further Info
Capacity:
14 people
Class duration:
90 minutes
Event day(s):
The three even days of the week
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 has been completed

Smart Running Training Class - Beginner
Number of sessions: 8 practical sessions and 7 non-attendance class sessions
Capacity Full
شروع کلاس: چهارشنبه 25 خرداد 1401
Venue: Pardisan Park
ساعت برگزاری: 19:00 الی 20:30 عصر
Class Fee: 893.800 Tomans
Further Info
Capacity:
14 people
Class duration:
90 minutes
Event day(s):
Monday and Wednesday
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 has been completed

Smart Running Training Class - Beginner
تعداد جلسات:12جلسه عملی
Capacity Full
شروع کلاس: 9 خرداد 1401
Venue: Pardisan Park
ساعت برگزاری: 6 الی 7:30 صبح
Class Fee: 959.200 Tomans
Further Info
Capacity:
14 people
Class duration:
90 minutes
Event day(s):
The three even days of the week
Who is this course suitable for:
مبتدی ها و کسانی که قصد کاهش وزن را دارند. ورزشکاران غیر دونده ای که میخواهند به صورت اصولی دویدن را آغاز کنند.
What you will learn in this course:
با سیستمهای مختلف تمرینی آشنا خواهید شد. انواع مختلف دویدن را تجربه خواهید نمود. حرکات بنیادین یا abc دو ومیدانی را به شکل صحیح می آموزید. آشنایی جزئی با بدنسازی و فانکشنال دونده ها پیدا خواهید کرد. به صورت خلاصه در ابتدای هرجلسه تمرین عملی، با مباحث تئوری آمادگی جسمانی و فیزیولوژیکی، تغذیه و علم تمرین آشنا خواهید شد.
After this course you will:
رانینگ فرم شما تا حدی اصلاح خواهد شد. آمادگی قلبی عروقی شما بهبودخواهد یافت. برای ورود به دوره بعد آماده خواهید شد.

ظرفیت تکمیل است

Smart Running Training Class - Beginner
Number of sessions: 8 practical sessions and 7 non-attendance class sessions
Capacity Full
شروع کلاس: دوشنبه 19 اردیبهشت 1401
Venue: Pardisan Park
ساعت برگزاری: 19:00 الی 20:30 عصر
Class Fee: 893.800 Tomans
Further Info
Capacity:
14 people
Class duration:
90 minutes
Event day(s):
Monday and Wednesday
Who is this course suitable for:
مبتدی ها و کسانی که قصد کاهش وزن را دارند. ورزشکاران غیر دونده ای که میخواهند به صورت اصولی دویدن را آغاز کنند.
What you will learn in this course:
با سیستمهای مختلف تمرینی آشنا خواهید شد. انواع مختلف دویدن را تجربه خواهید نمود. حرکات بنیادین یا abc دو ومیدانی را به شکل صحیح می آموزید. آشنایی جزئی با بدنسازی و فانکشنال دونده ها پیدا خواهید کرد. به صورت خلاصه در ابتدای هرجلسه تمرین عملی، با مباحث تئوری آمادگی جسمانی و فیزیولوژیکی، تغذیه و علم تمرین آشنا خواهید شد.
After this course you will:
رانینگ فرم شما تا حدی اصلاح خواهد شد. آمادگی قلبی عروقی شما بهبودخواهد یافت. برای ورود به دوره بعد آماده خواهید شد.

ظرفیت تکمیل است

Smart Running Training Class - Beginner
Number of sessions: 8 practical sessions and 7 non-attendance class sessions
Capacity Full
شروع کلاس: دوشنبه 19 اردیبهشت 1401
Venue: Pardisan Park
ساعت برگزاری: 17:30 الی 19 عصر
Class Fee: 893.800 Tomans
Further Info
Capacity:
14 people
Class duration:
90 minutes
Event day(s):
Monday and Wednesday
Who is this course suitable for:
مبتدی ها و کسانی که قصد کاهش وزن را دارند. ورزشکاران غیر دونده ای که میخواهند به صورت اصولی دویدن را آغاز کنند.
What you will learn in this course:
با سیستمهای مختلف تمرینی آشنا خواهید شد. انواع مختلف دویدن را تجربه خواهید نمود. حرکات بنیادین یا abc دو ومیدانی را به شکل صحیح می آموزید. آشنایی جزئی با بدنسازی و فانکشنال دونده ها پیدا خواهید کرد. به صورت خلاصه در ابتدای هرجلسه تمرین عملی، با مباحث تئوری آمادگی جسمانی و فیزیولوژیکی، تغذیه و علم تمرین آشنا خواهید شد.
After this course you will:
رانینگ فرم شما تا حدی اصلاح خواهد شد. آمادگی قلبی عروقی شما بهبودخواهد یافت. برای ورود به دوره بعد آماده خواهید شد.

ظرفیت تکمیل است

Smart Running Training Class - Beginner
Number of sessions: 12 practical sessions
Capacity Full
شروع کلاس: شنبه 10 اردیبهشت ماه 1401
Location: Pardisan Park
ساعت برگزاری: 6 الی 7:30 صبح
Class Fee: 959.200 Tomans
Further Info
Capacity:
14 people
Class duration:
90 minutes
Event day(s):
The three even days of the week
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 has been completed

Smart Running Training Class - Beginner
Number of sessions: 8 practical sessions and 7 non-attendance class sessions
Capacity Full
شروع کلاس: دوشنبه 15 فروردین ماه 1401
Venue: Pardisan Park
ساعت برگزاری: 19 الی 20:30 عصر
Class Fee: 893.800 Tomans
Further Info
Capacity:
14 people
Class duration:
90 minutes
Event day(s):
Monday and Wednesday
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 has been completed

Smart Running Training Class - Beginner
Number of sessions: 8 practical sessions and 7 non-attendance class sessions
Capacity Full
شروع کلاس: چهارشنبه 13 بهمن ماه 1400
Venue: Pardisan Park
ساعت برگزاری: 19 الی 20:30 عصر
Class Fee: 893.800 Tomans
Further Info
Capacity:
14 people
Class duration:
90 minutes
Event day(s):
Monday and Wednesday
Who is this course suitable for:
مبتدی ها و کسانی که قصد کاهش وزن را دارند. ورزشکاران غیر دونده ای که میخواهند به صورت اصولی دویدن را آغاز کنند.
What you will learn in this course:
با سیستمهای مختلف تمرینی آشنا خواهید شد. انواع مختلف دویدن را تجربه خواهید نمود. حرکات بنیادین یا abc دو ومیدانی را به شکل صحیح می آموزید. آشنایی جزئی با بدنسازی و فانکشنال دونده ها پیدا خواهید کرد. به صورت خلاصه در ابتدای هرجلسه تمرین عملی، با مباحث تئوری آمادگی جسمانی و فیزیولوژیکی، تغذیه و علم تمرین آشنا خواهید شد.
After this course you will:
با توجه به سطح آمادگی بدنی، احتمالا میتوانید رکورد مسافت ۵ کیلومتر خود را بهبود ببخشید. رانینگ فرم شما تا حدی اصلاح خواهد شد. آمادگی قلبی عروقی شما بهبودخواهد یافت. برای ورود به دوره بعد آماده خواهید شد.

Capacity has been completed

Smart Running Training Class - Beginner
تعداد جلسات:8جلسه عملی و 7جلسه غیر حضوری
Capacity Full
شروع کلاس: چهارشنبه 15 دی ماه 1400
Venue: Pardisan Park
ساعت برگزاری: 19 الی 20:30 عصر
Class Fee: 893.800 Tomans
Further Info
Capacity:
14 people
Class duration:
90 minutes
Event day(s):
Monday and Wednesday
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.

آنچه در این دوره خواهید آموخت :
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:
با توجه به سطح آمادگی بدنی، احتمالا میتوانید رکورد مسافت ۵ کیلومتر خود را بهبود ببخشید .
Your running form will be improved to some extent.
Your cardiovascular fitness will improve.
You will be prepared to enter the next course.

Capacity has been completed