6 Week Intro Running Program
Run Club: Tuesday September 17th at Derby Reach, meet at 6:45 to sign waivers
Meeting: In main field in front of main parking lot by Edgewater Bay campsite
Who: Anyone!! any age or ability is welcome
Bring: Comfy shoes, questions you might have, and a headlamp if you have it
Cost: Free!
Rumours: Beers at Trading post after??
It’s here!! Start of fall 2019 run club
I am so stoked for this club to start, it’s a perfect combo of all my favourite things (fitness, running, welcoming community, the outdoors). I thought I would blog/post about it, so that anyone who wants to join along can.
My main goal and purpose behind this club is that every single person would end up loving running. It’s a big goal, but I feel very confident in the program, the community, and the accessibility of it.
Honestly anyone can do this program. If you’ve never ran a day in your life, this is for you. If you run all the time, this is a helpful conditioning program.
The biggest issue people have with running and why they get injured is performing too much too soon. The program will build you to a 5km run but using interval training. This means you will have periods of walking spread throughout your program. For those who are excited (and you should be) there’s a potential to keep going to a 10km. There is no pressure at the 6-week mark to be solely running, there is still run/walk portions that you can do.
The program has varying intensity built into it, meaning you go at your own pace. 0 is no effort, 10 would be max effort (sprinting). For those who are brand new to running, an intensity of 3-4 could be a speed walk or a very slow jog. Level 7 intensity would likely be your run segment. For someone who has ran before 3-4 may be your normal running pace, while you’d be kicking up the speed for your level 7 intensity. For experienced runners, you can run the whole time if you wish. For newbies, run/walk is what the majority of us will be doing. The program is based on the sportmedBC learn to run 10km program, which I give all my patients
I HIGHLY recommend cross training for at least 30 minutes (walking, cycling, swimming) at least once a week, and performing a circuit of exercises I will give once a week.
Exercises to focus on this week
Squat 3×20
Leg extension 3×20
Runner step up 3×20
Side leg lifts 3×20
*will be reviewed at Derby Reach and video posted on Instagram
Example Intensity key:
| Intensity 1-3 | Intensity 4-6 | Intensity 7-9 |
| Walk to speed walk | Light, slow jog | Run to sprint |
Week 1 Running
| Week 1 | Session 1: RUN CLUB | Session 2 | Session 3 |
| Instructor led warm up
Run 1 minute (6-7 intensity) Walk 2 minute (2 intensity) 8 times total 5 minute cool down |
5 minute warm up
1 minute: Run (6-7 intensity) 1 minute: Walk (2 intensity) 7 times total 5 minute cool down |
5 minute warm up
1 minute: Run (6-7 intensity) 1 minute: Walk (2 intensity) 6 times total 5 minute cool down
|
+1 speed walk session 30 minutes
+Strength training/Cross training 30 minutes