What are the pre-requisites?
Beginners:
None! Over the course of 10 weeks, we will slowly progress up to 5km.
10km:
You can comfortably run for 20 minutes
Half-Marathon:
You can run 10km comfortably.
Full-Marathon:
You can run 21km comfortably.
Trail (Intro):
Even if you are new to trail running, you should be able to run 3-5km comfortably.
Trail (Intermediate):
You have experience running between 5-8km.
Trail (Advanced):
Abbotsford: You have experience running 10-15km on the trails.
North Vancouver: You have experience running 10km on the trails.
What does each session entail?
Beginner, 10km, Half-Marathon, Full-Marathon:
- A brief, 15-minute talk on varying topics, including nutrition, stretching, injury prevention, and more
- Dynamic warm-up
- Designated work-out
Trail – All levels:
- Check-in for all participants
- An overview of each route and which group leaders are leading which pace groups
- The run!
How much running is required per week to keep up with the program?
All run clinics have one programmed run, except for each level of North Vancouver’s trail running clinics – which meet twice a week. Here is a schedule for required solo runs throughout the week:
Beginners / 10km:
2 times per week, outside of the clinic
Half-Marathon:
Running 4 to 5 times per week, including clinic sessions
Full-Marathon:
Running 4 to 6 times per week, including clinic sessions
Trail (Intro):
Run 2 times per week, outside of the clinic
Trail (Intermediate):
Run 2 times per week, outside of the clinic
Trail (Advanced):
Run 3 to 4 times per week, outside of the clinic
How long is each session?
Beginner / 10km:
45 to 75 minutes – these sessions get longer as the clinic goes on.
Half-Marathon:
Midweek clinic run: 1 to 1½ hours
Weekend long run: 1 to 3 hours
Full-Marathon:
Midweek clinic run: 1 to 2 hours
Weekend long run: 75 minutes to 5 hours
Trail (Beginner):
1 hour
Trail (Intermediate):
1 hour and 15 minutes
Trail (Advanced):
1½ to 2 hours
What do I need to bring?
Please come equipped with appropriate footwear, water and clothing well-suited for the weather.
Headlamps are mandatory for trail running clinics in the evening.
Where will we be running?
Road Running Clinics leave from the store unless otherwise notified
Trail Running Clinics have various trailheads on rotation, and some weeks are weather dependent.
Abbotsford regions include:
- Abby Grind
- Sumas Mountain
- Bear Mountain
- Ledgeview Trails
- Taggart Peak
- Hayward Lake
North Vancouver regions include:
- Lynn Headwaters
- Deep Cove
- Lower Seymour Demo Forest
- Cleveland Dam
Port Moody regions include:
- Rocky Point Trail
- Mundy Park
- Bert Flynn Trail
- Sasamat Lake
- Buntzen Lake
- Trans Canada Trail at SFU
Can children register?
Yes, children under 16 can register if an adult or guardian is also registered and present with the child each week.
Can I bring a stroller?
Strollers are allowed for road running clinics, but not for trail running clinics.
Are dogs allowed?
Dogs and all other pets are not allowed at our run clinics.