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CARA's Peak Performance Program with Coach Bill Leach
Details on CARA's 2004 training programs will be posted soon.
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Overview
Would you like to increase your overall conditioning and running performance?
Enhance your flexibility?
Reduce your risk of running-related injury?
Then this "core strength" training and running program is for you.
Peak Performance Training features a series of unique exercises designed to strengthen your
body's "core" -
that is, the muscles of the hips, abdomen, back, and middle and upper torso.
Regardless of your running or fitness level, you will get results and have fun with this
program. It's for all levels. You get unique workouts plus guidance from a professional coach
and trainers at a great value. |
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What is "core" strength training?
"Core" strength training is a program designed to improve the strength and flexibility of
the muscles of the hips, abdomen, back and middle and upper torso.
What does the "core" do for a runner?
The "core" serves as the foundation or anchoring point for the muscles that move the arms
and legs for running.
How will "core" strength training improve my running?
Stronger and more stable "core" muscles will offer greater potential for increased strength
in running. Increased strength and flexibility in the muscles of the "core" will allow runners
to run faster with less effort and with less risk of injury.
Other Frequently Asked Questions |
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Overview -
Workouts
Each session lasts eight weeks (six weeks in September-October) and allows you to select any
three of six weekday workout options, along with a Saturday morning "bonus" workout. During
the week, one day will feature more core strength training, one day will feature more speed
training, and one day will feature "total body" conditioning.
Workouts last approximately 1-1/2 hours. In addition to running, you will go through a varied
circuit of drills using training tools such as resistance bands, balance boards, and exercise
balls, as well as techniques that simply leverage your own body weight and balance.
The Saturday bonus session features a variety of running workouts such as speed training,
fartlek runs, hill training, and long runs. (runner's choice)
These exercises will improve your strength, balance, coordination, flexibility - and, ultimately,
your running performance.
Curious? Stop by for a "test drive" session.
Weekday workouts - Indoors (January, March, and October sessions)
Weekday workouts - Outdoors (May, July, and September sessions)
Saturday workouts - Outdoors (where offered)
See Sessions & Locations below for details.
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About Coach Bill Leach
Bill is CARA's official coach and director of the following programs and services:
CARA's Peak Performance Program
CARA's Boston-Bound Training
CARA's Gait Analysis
Bill's background spans 35 years of coaching and performance
enhancement experience. He has served as Head Coach of Track and Field and Cross Country at
DePaul, University of Illinois-Chicago, Montana, and Southeast Missouri State.
During this time, he has coached 36 All-American athletes and fielded championship teams
at a variety of collegiate competitions. He was even a former race manager for the Chicago
Marathon.
To learn more about Bill and what he can do for you,
visit his web site. |
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Boston-Bound Training Program + Peak Performance
Are you a Boston Marathon qualifier? Would you like to enhance your conditioning for this
event? Are you striving to qualify?
Check out our 16-week
Boston-Bound Training Program
.
It features a comprehensive, customized training schedule based on your goals, consultations
with Coach Leach, and more.
Special Offer: Combine your Boston-Bound Program with the January 6 and March 3 Peak
Performance sessions (8 weeks each) as part of a comprehensive training package.
You can register for this option here on this page or on the
Boston-Bound page
.
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Sessions & Locations
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January 6 - February 27 |
Participants may select ANY THREE OF THE SIX weekday (Monday - Thursday) options
shown for the Chicago-Lincoln Park and Chicago-Downtown locations.
Each week, one day will feature more core strength training, one day will feature
more speed training, and one day will feature "total body" conditioning.
Chicago - Lincoln Park
Mondays & Thursdays - 6:00 AM
Mondays & Wednesdays - 6:00 PM
Saturdays - 8:30 AM
(the Saturday "bonus" session is available to all participants and does not count
toward your three weekday workouts)
Mondays, Wednesdays, and Thursdays, meet at:
Accelerated Physical Therapy Center
2400 North Sheffield (same building as Blockbuster Video)
get a map
Saturdays, meet at:
CARA bulletin board in Lincoln Park
(just south of Diversey, next to the running path)
get a map
Chicago - Downtown
Tuesdays & Thursdays -
6:00 PM
Saturdays -
8:00 AM
Tuesdays and Thursdays, meet at:
Chicago Athletic Association
12 South Michigan Avenue
Saturdays meet at:
Chicago Athletic Association
12 South Michigan Avenue
(workouts will be held at the lakefront and/or in Grant Park)
get a map
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March 3 - April 24 |
See January 6 information |
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May 5 - June 26
NO Memorial Day workouts |
Participants may select ANY THREE OF THE SIX weekday (Monday - Thursday) options
shown for the Chicago-Lincoln Park and Chicago-Downtown locations.
Each week, one day will feature more core strength training, one day will feature
more speed training, and one day will feature "total body" conditioning.
Chicago - Lincoln Park
Mondays & Thursdays - 6:00 AM
Mondays & Wednesdays - 6:00 PM
Saturdays - 8:00 AM
Weekdays and Saturdays meet at:
CARA bulletin board in Lincoln Park
(just south of Diversey, next to the running path)
get a map
Chicago - Downtown
Tuesdays & Thursdays - 6:00 PM
Meet at the lakefront:
Monroe and Lake Shore Drive
East side of Lake Shore Drive, next to the running path
(no Saturday workouts at the downtown location during this session)
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July 7 - August 28 |
See May 5 information |
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September 8 - October 16 |
See May 5 information |
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October 27 - December 18 |
See January 6 information |
* All sessions are eight weeks except September 8 which is six
weeks.
Parking
At Accelerated Physical Therapy -
In the lot in front of the building ($1 with validation). Street parking is very limited.
At Chicago Athletic Association and the lakefront-
In the Grant Park garage (enter on Michigan between Randolph and Monroe). Metered parking is
available along Columbus (barring closure for weekend events).
Near the CARA bulletin board -
In the metered lot north of Diversey harbor. Street parking is limited.
CTA
Get detailed
CTA maps,
bus schedules , and
train schedules , or call
312.836.7000.
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Fees
Peak Performance - Per Session Except September 8 (eight weeks each)
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CARA Members |
$165 per session |
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Non-Members |
$185 per session |
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CARA Members - Previous Peak Participant |
$125 per session |
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Non-Members - Previous Peak Participant |
$145 per session |
Peak Performance - September 8 Session Only (six weeks)
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CARA Members |
$125 |
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Non-Members |
$145 |
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CARA Members - Previous Peak Participant |
$85 |
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Non-Members - Previous Peak Participant |
$105 |
Peak Performance + Boston-Bound Training (16 weeks)*
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CARA Members |
$510 |
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Non-Members |
$550 |
* Includes January and March sessions of Peak plus Boston-Bound Training.
Join CARA and SAVE! Members receive many
great
benefits. You can
join now
or when you register for the program. Your membership card and
other information will be mailed to you separately in approximately one week.
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* Credit card payment only. (VISA or MasterCard)
** Cash, check, or credit card. Requires Adobe Acrobat Reader.
Get a free download.
By fax – If paying by credit card, you may fax your completed form to us at
312.781.1736.
By mail – Mail your completed form and payment to CARA, 203 North Wabash Avenue,
Suite 1104, Chicago, IL 60601. If paying by check, make it payable to "CARA". Do not send cash.
Allow plenty of time for your registration to reach us.
On site – You may bring your completed form with payment to the first session.
If you enroll after the first session, contact us at 312.666.9836 to determine the best method
of handling your registration for your session and site.
No refunds will be provided in full or in part for any reason, including injury,
after a program begins. No prorated fees are provided for late enrollments. You must
be at least 18 years of age and complete the entry form and waiver.
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Questions?
Still have program-related questions? Contact CARA at 312.666.9836 (e-mail
info@cararuns.org
) or Coach Leach at 773.793.3917 (e-mail
bill@coachleach.com).
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