TBF Track Attack meets every Thursday from 6:00-8:00pm at American River College.
Make Track Attack your weekly speed and strength workout. Join anytime!

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.

Each workout routine follows the schedule below.

  • 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


  • Coached group workouts every Thursday
  • Individual attention given to all athletes
  • Heart-rate based training for individuals with monitors
  • Testing to determine proper training zones and track progress
  • Clif Bars and water at every workout
  • Enjoy benefits of the Total Body Fitness community such as sponsor discounts, access to personal services, etc.


Q: Who is TBF Track Attack geared to?
A: 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.

Q: What does TBF stand for?
A: Total Body Fitness began with personal training and has evolved into a Multi-Sport Training, Racing and Travel company. TBF Track Attack is a year-round training team to supplement the seasonal TBF triathlon and mountain bike classes.

Q: How do I measure my resting heart rate?
A: Using your index and middle finger, apply light pressure to either the radial or carotid artery first thing in the morning and count the beats for 60 seconds. If you can, wake up naturally without an alarm clock. Take the average of at least a 5-day span to get a more accurate reading.



  • Drop in Fee - $10
  • Monthly Fee - $25
  • Quarterly Fee - $50
  • Annual Fee - $150
Signup online

Coach: Henry Hawkins

For questions, comments and additional info about TBF Track Attack please contact Henry.