TRIAD ENDURANCE CLUB
Strength. Endurance. A Better 5K.
Stop guessing your way through training. This six-week, coach-led program combines strength training, structured running sessions and progressive coaching to help newer and returning runners become stronger, more efficient and more confident.
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Wednesdays, 6:30–7:30 PM
Strength training at Triad Wellness
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Saturdays, 9:30–10:30 AM
Coached outdoor runs meeting at Triad Wellness
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Begins October 14 | Gobble Wobble 5K November 26
$299 | Maximum 6 participants
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RUNNING MORE ISN’T ALWAYS RUNNING BETTER
Most runners assume improvement means adding more miles or pushing harder. But without strength, pacing, technique and recovery, progress can stall—and the same aches and frustrations keep returning.
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Triad Endurance Club gives every workout a purpose. Coach Jerome will teach you how to pace, move and build endurance, while weekly strength sessions develop the mobility and resilience your body needs to handle running.
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This isn’t just another group run. It’s a coached six-week plan designed to help you understand your training and become a stronger, more confident runner.
What You’ll Learn
STRENGTH & RESILIENCE
Build the physical foundation needed to handle running more efficiently and confidently.
• Develop lower-body and core strength
• Improve single-leg stability and balance
• Build useful hip, ankle and foot mobility
• Learn effective running warm-ups
• Reduce injury risk through smarter strength training
PACING & ENDURANCE
Learn how to train with purpose instead of simply running harder every time.
• Understand pace, effort and training intensity
• Improve running technique and efficiency
• Build cardiovascular endurance progressively
• Practice continuous running, run/walk and interval training
• Learn how to structure independent runs between coached sessions
Who This Program Is For
Triad Endurance Club is designed for newer runners, returning runners and people who want professional guidance to complete a stronger, more confident 5K. You do not need to run continuously or have completed a previous race. Outdoor workouts will be scaled for continuous running, structured run/walk intervals and brisk walking with short jogging intervals.
• You can currently power walk continuously for at least one hour
• You want to build endurance without guessing your way through training
• You want strength and mobility work that supports your running
• You are returning to running and need structure and confidence
• You are prepared to attend both weekly sessions and complete one independent run each week
Each week combines coached strength training, outdoor endurance work and an independent training assignment. Every session has a purpose and builds progressively toward completing the Gobble Wobble 5K with greater strength, efficiency and confidence.
• Wednesdays, 6:30–7:30 PM: Strength and mobility training at Triad Wellness
• Saturdays, 9:30–10:30 AM: Coached outdoor workouts beginning at Triad Wellness
• Running, run/walk and brisk-walking options based on your current ability
• One independent running or walking assignment between coached sessions
• Guidance on pacing, technique, recovery and training intensity
• A supportive small-group environment limited to six participants
What to Expect
Program Details
Six-week small-group training program
$299 | Limited to six participants
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Wednesdays, 6:30–7:30 PM
Strength and mobility training at Triad Wellness
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Saturdays, 9:30–10:30 AM
Coached outdoor workouts meeting at Triad Wellness before training at locations around Philadelphia
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Program begins Wednesday, October 14
No coached session Saturday, October 31
Final coached workout Saturday, November 21
Goal event: Gobble Wobble 5K on Thursday, November 26
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Your registration includes six strength sessions, five coached outdoor workouts and progressive independent training assignments.
Meet Your Instructor
Coach Jerome Rillera
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Starting—or returning to—running can feel intimidating, especially if previous attempts have led to pain, injury or frustration. Coach Jerome Rillera helps beginner and returning runners build endurance progressively, understand their bodies and stop guessing their way through training.
Jerome is Triad Wellness’ cardiovascular exercise specialist and a UESCA Certified Running Coach. With a degree in Physical Activity and Exercise Science and advanced education in endurance physiology, he understands that effective running requires more than simply adding miles. His coaching combines cardiovascular development, running mechanics and strength training to help clients become more efficient and physically resilient.
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As a former exercise physiologist who worked alongside physical therapists, Jerome has experience bridging the gap between rehabilitation and performance. He meets each runner at their current ability—whether that means continuous running, structured run/walk intervals or brisk walking with short jogging intervals—and builds from there with a clear, evidence-based plan.
Your heart and lungs are your engine for life. Jerome’s goal is to help you build that engine without breaking your body down.
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EDUCATION & CERTIFICATIONS
• Bachelor’s Degree in Physical Activity and Exercise Science
• NASM Certified Personal Trainer
• UESCA Certified Running Coach
• Specialist in running biomechanics and endurance programming
• Experienced in post-rehabilitation strength and cardiovascular integration
Frequently Asked Questions
Do I need to already be a runner?
No. You do not need to run continuously or have previous 5K experience. This program is designed for beginner runners, returning runners and active walkers who want a structured path toward completing a 5K.
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What is the minimum fitness level required?
Before the program begins, you should be able to power walk continuously for at least one hour. This gives you the basic endurance needed to safely participate in the progressive outdoor workouts.
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What if I need to use run/walk intervals?
That is completely appropriate. Workouts can be adapted for continuous running, structured run/walk intervals or brisk walking combined with short jogging intervals. You will be coached according to your current ability.
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Will everyone be expected to run at the same pace?
No. The group may train together, but pace and work-to-rest intervals will be adjusted based on individual ability. The goal is to challenge you appropriately—not force everyone into the same workout.
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What does my registration include?
Your $299 registration includes six Wednesday strength and mobility sessions, five Saturday coached outdoor workouts and progressive independent training assignments. The group is limited to six participants.
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Where do the outdoor workouts take place?
Every Saturday session begins at Triad Wellness. Coach Jerome will then lead the group to different training locations around Philadelphia based on the purpose of that day’s workout.
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What if I have a previous injury or recurring pain?
A previous injury does not automatically prevent you from participating, but this program is not a substitute for physical therapy or medical care. Contact Triad before registering so we can discuss whether the program is appropriate for you.
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Is there a session on Saturday, October 31?
No. Saturday, October 31 is a scheduled off week. The final coached outdoor workout is Saturday, November 21, followed by the Gobble Wobble 5K on Thursday, November 26.