_ The 2020 TBF Track Attack:

TBF Track Attack is a year-round training group designed for runners, triathletes and duathletes seeking to improve running efficiency, strength and speed. Our focus is to motivate, educate and facilitate novice to experienced athletes in reaching their running goals.

TBF Track Attack meets every Thursday from 6:00-8:00pm in Beaver Stadium at American River College. The track is located on the southwest corner of the campus at College Oak and Winding Way. There is an entrance on the West side just North of Winding Way. Get directions to American River College from Google Maps.

Workouts are coached from start to finish with personal attention given to each athlete. The program design follows a periodized training schedule with Base in the Winter, Build in the Spring, Race in the Summer, and Maintenance in the Fall. Running efficiency is emphasized through education, practice of drills, and feedback from the coaches. The main set of the workout is typically between 3-4 miles. As the peak racing season progresses, the focus shifts from skill-building aerobic to strength-building anaerobic. In addition to the personal challenge, workouts are structured to be fun and to foster a friendly team environment.

Anyone with a willingness to learn how to become a more efficient, stronger runner will benefit from joining TBF Track Attack. Novices will learn how to run correctly before developing injuries from improper running form and get a great workout. Experienced athletes get the much overlooked skill work and improved racing performance with the recommended high intensity, low duration workout during race week.

Event details and schedule

TBF Track Attack Schedule

• 6:00pm - 6:15pm: Check in and warm up
• 6:15pm - 6:30pm: Run form drills and dynamic warm ups
• 6:30pm - 7:00pm: Part A Stride ups and mile time trial
• 7:00pm - 7:30pm: Part B Rubic Cube Relays
• 7:30pm - 7:40pm: Run cool down
• 7:40pm - 7:50pm: Stretching
• 7:50pm - 8:00pm: SMCORE FUN