4 months of training
We are preparing according to a program verified over the years, adapted to the track of a particular race
What is in the program?
The first and only 4-day running festival in Russia! Run on the territory of a beautiful all-year-round mountain resort with stunning scenery. Vertical kilometer, a team quest, a DISCO style costume run and a picturesque trail – all packed in 4 days of running obsession!
Two sessions with the coach per week
The coach, knowing the characteristics of each student, monitors the technique of running and adjusts it during the course of the lesson
Home training plan
The coach makes a detailed plan for independent work, taking into account the physical training and progress of the student
Setting the running techniques
The trainer puts the technique of safe running from scratch and corrects mistakes before they lead to injury
About start
Our methods
Techniques
We teach our runners to run naturally, focusing on the step rhythm, correct body positioning and proper landing on the middle part of the foot. We included in the course special running exercise aimed at improving the elements of the running step - run fast, yet safe.
Stamina
The secret to stamina training - control of your heart rate. You will be taught to run fast at your “target heart rate”. On your first session, you will run a test kilometer, and at the end of the programme you will run your target distance. The coach will select exercises according to each individual’s heart rate zones, and the periods of the program will be laid out perfectly to prepare the runner for the end race, in the best shape possible.
Power
Weak muscles are easy to traumatize, and that’s why we dedicate a large portion of the course for the general physical state of the sportsman - a special exercise aimed at strengthening muscles and ligaments - and stretching. In two weeks time, you will feel the difference: running will become much easier and you get tired less.
Location of training
Rosa Run
Run and enjoy a 4-day running festival
4 months of training
Two sessions with the coach per week
Home training plan
Setting the running techniques
Convenient places to practice
Participant’s bundle
Learning materials
Race support
Friendly and supportive community
Special offer for entering the Rosa Run for our students
Reviews
Inna
Great club overall! I take running and swimming sessions there and enjoy both. I started from scratch in both running and swimming and thanks to my coaches, in one year, completed half marathon (thanks to Coach Egor and Joshua) and became cross continental swimmer by completin...
Alena Buzueva
It’s very hard to describe but it was exciting, emotional and definitely unforgettable. When I sat the day before and looked at the route, knowing Moscow pretty well, I’ve realised how long 10k actually is That’s definitely a great goal to reach! Still can’t believe that I ran...
Adrian Partridge
I started training with ILSS in July this year, as I needed to prepare for my first full marathon in Abu Dhabi which I have just completed and it was a huge success, thanks to the experienced Coaches Egor, Joshua & Rohan. Whether you’re a beginner or an experienced runner, the...
Rommel Acda
Recently joined the running sessions last October and it helped me build my endurance, strength and performance with proper training and technique from Coach Egor and Coach Joshua… I also went to the Training Camp in Khorfakkan for the first time and it was the most intense ru...
FAQs
Why set a goal with a certain term?
“Just wanna run” doesn’t work - you can always find hundreds of reasons not to train. The goal of a race is a more specific target and can help to measure results, making it much easier to motivate yourself.Why isn’t the course longer?
When a goal is too far away, you find excuses to delay the start of training and eventually lose focus and motivation.Why isn’t the course shorter?
The experiences of 15,000 runners finishing our program have shown that four weeks is just enough time to master the right running techniques, develop stamina and get your body used to the stress of running.Running is so hard for me! What can I do?
It’s always the hardest at the start. Besides just running, our program includes lots of general physical exercise for strengthening muscles and ligaments. In two weeks time, running will become much easier.Are you sure I’m capable of running such a distance?
All it takes is to start. The secret of running for long distances is being able to control your own heart rate. Learning to do so will allow you to run for long distances without getting exhausted.I always have pain somewhere, how can I train?
Just like any skill, running needs time to be mastered. That’s why we include specific running exercises in the course. With these exercises, you will quickly nail the running techniques and forget about injury.Training twice a week? I’m fatigued after a short run.
All training days are alternated with recovery days - this is when the new muscles are growing, and ligaments and sinews are strengthening. The coach will supervise you and your health and make any necessary adjustments to the training programme.
