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Run Strong

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

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 in 27 – 40 minutes | 10k in 55 – 1hr 20 minutes). Those doing walk/run intervals of 8 minutes running or more are welcome! Please note: for those wishing to train for a half marathon or marathon I highly recommend a solid base of 10k for at least one year prior to starting the build to a half marathon or full. In my experience this provides the best foundation for a happy body! 

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

Upcoming Run Strong Dates & Clinic Details:

 

NEW! Spring/ Summer 2019 Run Strong on the TRAILS (16-weeks) 

Details: There has been so much interest in the past two years for our 5-6 week Run Strong on the Trails we’re doing a longer Trail based clinic for 2019! Not a trail runner? No problem. We’ll be covering all the basics to ensure you’re comfortable on the trail and trail-based training is absolutely applicable to your road events. If you’re gearing up for road based events you can do your Tuesday night work with us on the trail, then hit the pavement for your homework sessions. Your body may even thank you for the time spent on the trail! Guidance will be given for homework sessions based on your preferred goals. 

Dates: Tuesdays at 6:30pm, May 28 – Sept 10 (16-weeks)

Location: Westwood Lake, 2nd Parking Lot (gravel lot past bathrooms)

Potential Goal Races: Vancouver Island Trail Series Events (various), Snowden Trail Challenge (Aug 25), Sea Wheeze Half Marathon (Aug 17), Good Life 8k, 1/2 and Full Marathon (Oct 7), Edge to Edge Half and Full Marathon and relay (Oct 20).  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: $150 +GST and includes 16-weeks of clinic, the Super You Run Strong e-book, individual program customization and a technical top!

 

NEW! Spring/ Summer 2019 Run Strong EARLY-BIRDS (16-weeks)

Details: Calling all early birds! This morning clinic is perfect for the person who wants to beat the heat and still hit the road this summer. This will be a traditional Run Strong Clinic with Hills, Speed and because we’re RIGHT THERE…stairs! Guidance will be given for homework sessions based on your preferred goals. 

Dates: Fridays at 6am-7am, May 31 – Sept 13 (16-weeks)

Location: Blueback Stairs Parking Lot – bottom of Blueback Road in North Nanaimo (don’t worry, we won’t be doing stairs every week!)

Potential Goal Races: Sea Wheeze Half Marathon (August 17), Good Life 8k, 1/2 and Full Marathon (Oct 7), Edge to Edge Half and Full Marathon and relay (Oct 20), Live it Up 8k (Nov 3).  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: $150 +GST and includes 16-weeks of clinic, the Super You Run Strong e-book, individual program customization and a technical top!

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.

 

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