Run Strong

copy-of-copy-of-learn-to-run

You’ve reached 5k or 10k…now what? Maybe you have your eyes on a half or marathon? Or perhaps your goal is to improve your 8k or 10k time! This “next steps” program is for those who have completed the Learn to Run (or who already regularly run 5-10k) and would like to have support to build up their running endurance and train for 8k’s, 10k’s,1/2 & full marathons. Program will include more advanced run training (aka: hills, speed work and tempo training). 5k-10k build, 10k maintenance, 1/2 marathon & marathon distance training programs will be provided for non-clinic runs. This clinic will have pace groups for the 5-6min/km and 6-7+min/km. Those interested in the 1/2 or full marathon build should have a solid base of 10k for at least 6 months prior to the start of their preferred clinic.

Pre-requisite: runners starting this program need to be consistently running 5-6k at least 2x per week for a few months prior to starting this program. Approximate pace should be between 5:30- 8:00 per kilometer (5k between 27 & 40 minutes | 10k between 55 – 1hr 20 minutes).

Your Coaches: This program is co-led by Gillian Goerzen & Kate Fisher. Click here to learn more about your coaches.

 

Spring 2018 Run Strong

Dates: Tuesdays at 7pm, Jan 9 – Apr 24

Location: Frontrunners Nanaimo (1825 Bowen Road)

Potential Goal Races: Eugene 1/2 & Full Marathon (Apr 28-29)*, Times Colonist 10k (Apr 29), Vancouver Marathon 1/2 & Full (May 6), Oak Bay 10k or Full Marathon (May 27) and Run Like a Girl Be Fearless 11k, 1/2 and Full (June 2). Have another event in mind? No problem! Let Gillian know what you’re awesome plans are and she will customize a Run Strong schedule just for you as part of your clinic fee!

*Did someone say SuperCrew Road Trip?! There will a reasonably large crew heading down to Eugene, Oregon together. If you are interested in this please let Gillian know at Registration. All registration, travel and accommodation bookings will be up to the individual, but I will be organizing the group so we coordinate and connect!

Clinic fee: $150 +GST and includes 16-weeks of clinic, the Super You Run Strong e-book and a technical top!

Register for Spring Run Strong:

STEP 1: Complete the online registration form

STEP 2: Submit payment by PayPal or e-transfer ($157.50 including tax to gillian@superyou.ca)

Note: Payment is required to secure your spot. Registration is not complete without payment. Cash or cheque are accepted but payment must be completed by 1 week prior to the clinic to secure your spot. Contact Gillian to arrange for payment by cash or cheque.

 

Spring 2018 Run Strong on the Trails

Do you LOVE running…but feel less than inspired by the roads? If you’re already consistently running 2-3x per week and are looking for the “next step” but have lost that loving feeling for hitting the road – this clinic is for you! This 5-week clinic will take you OFF the road & onto the trails for some fun adventures. With a focus on safety, technical skills & trail community, this 5-week trail clinic will leave you feeling inspired by hills & running strong. The goal of this clinic is to give you greater comfort on the trails and connect you with the great trail running community that exists in Nanaimo!

Spring 2018 Session: Tuesdays at 6:30pm (May 1 – 29) meeting at Westwood Lake

Dates: Tuesdays at 6:30pm

Location: Westwood Lake, 2nd parking lot

Clinic fee: $50+GST for the 5-week program

Register for Spring Run Strong on the Trails:

STEP 1: Complete the online registration form

STEP 2: Submit payment by PayPal or e-transfer ($52.50 including tax to gillian@superyou.ca)

Note: Payment is required to secure your spot. Registration is not complete without payment. Cash or cheque are accepted but payment must be completed by 1 week prior to the clinic to secure your spot. Contact Gillian to arrange for payment by cash or cheque.

 

Summer/Fall 2018 Run Strong

Dates: Tuesdays at 7pm, June 19 – Oct 2 (18-weeks)

Location: Frontrunners Nanaimo (1825 Bowen Road)

Potential Goal Races: Sea Wheeze Half Marathon (Sept 22), Good Life 8k, 1/2 and Full Marathon (Oct 7).  Have another event in mind? No problem! Let Gillian know what you’re awesome plans are and she will customize a Run Strong schedule just for you as part of your clinic fee!

Clinic fee: $165 +GST and includes 18-weeks of clinic, the Super You Run Strong e-book and a technical top!

Register for Summer/Fall Run Strong:

STEP 1: Complete the online registration form

STEP 2: Submit payment by PayPal or e-transfer ($173.25 including tax to gillian@superyou.ca)

Note: Payment is required to secure your spot. Registration is not complete without payment. Cash or cheque are accepted but payment must be completed by 1 week prior to the clinic to secure your spot. Contact Gillian to arrange for payment by cash or cheque.

 

Questions?

Email me! I love questions.

 

Refund Policy:

Due to the high demand and limited space in all Super You Run Clinics all clinic registrations are non-transferable and non-refundable. Exceptions will be made for medical reasons with a doctors note.