Mediterra’s Run Training Menu

in Salem, Oregon USA

In Mediterra’s Run Mastery program you will experience an enjoyable way to run much better.
Learn To Run  ~  Run Safely, Stronger, Longer, Faster  ~  Enjoy Running More Than Ever
New Runners  ~  Advanced Runners  ~  Injury Recovery
All adults are welcome, especially older adults and seniors.

Main Information

Pricing
For sessions with either Coach Mat…

60-minute session: $60

75-minute session: $80

90-minute session: $100

Add up to three friends*, $40 each, per session

10% discount on packages of 4 or more sessions. 

*The group should be composed of people of similar skill level. If in doubt, let’s discuss it.

Each individual in the group will fill out a separate registration form.

There are currently no regularly scheduled group courses. You may choose any topic of study from the menu, come alone or form a group of 2 to 4 people of similar skill level, and chat with your coach to schedule a mutually suitable time for your session or series of sessions. Private lessons and small group lessons follow the same pricing plan.

Payments can be made by each individual or with one person making the entire payment for the group. A non-refundable deposit is required to reserve the session for each individual. Full payment for each lesson is due before each lesson, or by other arrangement with Mediterra.

You may read more about Our Pricing Explained.

You may read more about our Terms for Training Events.

After taking an initial series of lesson with us, ongoing students continue to receive the discount pricing, if participating in a session at least once a quarter.

Family prices (for 3 or more people in a family unit) are available also. Please inquire for more details.

Dates and Times in Salem Oregon

Hosted by Courthouse Club Fitness in Salem, Oregon.

There are currently no regularly scheduled group courses. You may choose any topic of study from the menu, come alone or form a group of 2 to 4 people of similar skill level, and chat with your coach to schedule a mutually suitable time for your session or series of sessions. Private lessons and small group lessons follow the same pricing plan.

Training is available in September, October and November 2020.

Currently, the suitable times on weekdays and weekends are:

  • Weekdays 1:00 to 5:00 pm
  • Weekends after 11:00 am
Training Overview
Coach Mat is exceptional in his understanding and approach to teaching and guiding running students. His principle-based and neurologically sensitive learning method will guide you into the safer, stronger, longer lasting movement patterns for running.  Your understanding and appreciation for your body and its interaction with gravity will likely expand. Your training activities will help strengthen attention in your mind, and improve control in your body.

At the start of each new skill project we will explain the big picture (the what, why and how of each skill) and then describe each activity and the specific cues we will use. Then we will practice these over and over in small, manageable pieces, gradually layering skills and building complexity in the positions and movements.

For each skill we will move through three steps during the training:

  1. Introduction to the the skills, the relevant focal points, and the drills we may use.
  2. Demonstration, hands-on correction and feedback from the instructor.
  3. Guided practice for you to integrate the new skills

There is a great deal of new (verbal, visual and kinesthetic) information given out in these sessions and we are aware that a new student will absorb only a portion of it all. We have a lot of that information stored on our training site which you will have access to.

Personal Practice Required
Will you have time in your schedule to practice between lessons?

Just as if you were practicing a musical instrument or a foreign language, it is important to your progress that you practice on your own between lessons, at least once, if not two or three times.

You may look at scheduling lessons when you know you will have room in your calendar to include personal practice times between. They don’t need to be long sessions, but even just a few practices will help your brain and body digest what you’ve been learning and make steady progress from lesson to lesson.

Included In Your Series
When you take a series of lessons with us you also receive…

Attentive, hands-on guidance and encouragement from your skilled coach.

3-month access to lesson notes and practice guides on our online training site the Mediterra Dojo., including access to our 5K and 10K run training plans. This is where you will find more training guidance and additional knowledge on running, on health and a whole lot more.

Choose Your Training Topic

Private Lesson Series

Customized Private Lessons Description
Private lessons are totally customizable to you or your small groups needs and interests. We can make a plan to work through a set of skills (like those listed on this page) or work on whatever topics of interest you have at the start of the session.

We can work anywhere from beginner skills to advance skills and high performance training. We are particularly pleased to work with those who feel they have athletic aches and pains, those with neural and physical injury or impairment, older adults and those who need a safe and gentle approach to learning. We are eager to work in sensitive cooperation with other therapeutic attention and body work you may be receiving.

Private lessons may be combined with a customized coaching plan through the Mediterra Dojo, where you receive both a personalized training plan and live coaching attention in the pool.

Running Fundamentals Series

Running Fundamentals Description
Do you want to learn from the beginning a way your body was designed to? Do you want to running feel smoother, and ache-free?

This series will guide you to running more smoothly, more peacefully, and much more efficiently. You’ll enjoy running more than ever.

Develop supporting posture and tap into gravity to help you move forward more easily. Learn to soften the impact and harness muscle elasticity on each step. You will also develop a more satisfying, diaphragmatic breathing pattern. This series will prepare you to take the Running Advanced series. 

The recommended duration of this series is four weeks, with one 60-minute lesson each week, and your own practice time between, if possible.

Running Advanced Series

Running Advanced Description
Do you want to learn to develop much more efficient and effective speed, that does not thrash your body in the process? Do you want to learn how to acceleration more easily and sustain that speed?

This series will show you how to use gravity and body position to accelerate, keep impact as smooth as possible while changing speed and maintaining speed according to your performance goals.

The recommended duration of this series is three weeks, with one 60-minute lesson each week, and your own practice time between, if possible.

Trail Skills Series

Trail Skills Description
Do you want to run on trails, unpaved roads and on other natural terrain? Do you want to learn how to distribute the load on your body while ascending and descending hills? Do you want to learn to manage terrain challenges, more skillfully, more safely?

We will be glad to teach you the skills that allow experienced runners to enjoy, stay safe and last longer on more challenging natural terrain.

Depending on your starting point and your learning objectives for trail skills, the duration of a series may be 1 or more sessions.

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