Run Club Week 2
Location: Derby Reach Regional Park (Edgewater Bar Campsite)
When: This Tuesday, Sept 24 @ 7pm
Who: Anyone!
Bring: Headlamps!!! Or flashlight— it’s getting dark out there folks
Welcome to second week of Run Club! The first week was a rainy, fun success and I’m so pumped for everyone that’s starting out. It’s normal to feel a little sore, but please message me if you have any concerns or aches that last more than 1-2 days.
This week we start to run at longer intervals, and I’ve uploaded a strength workout to complete 1-2X this week. For the program, you should be aiming to walk for 30 minutes 1-2X a week in addition to the run segments.
I got asked why the run segments get a bit easier as the week goes on, and the answer is to train your hardest session at the start of the week, cycle down, and then push it harder at the start of the next segment. You want to give your body a rest while still challenging it so it can adapt to the new demands we put on it.
As always, I advise sticking to the program even if you haveran before. Running more, longer, or faster than you need to will not necessarily increase your fitness. The biggest concern is your body adapting to the repeat load of running (which is great for it!) but it takes gradual training to get there without injury.
The strength workout I’ve included has a lot of hip extensor (glutes, hamstrings) and knee extensor (quad) strengthening. This is to help cue your body to dynamically control your knee and to strengthen your lower limbs. Your warm up can be a 5 minute speed walk, and your cool down can be a 5 minute slow walk.
As mentioned before, the run is adapted from SportMedBC Learn to Run 10km program.
+ 1-2 Strength Session
+ 1-2 30 minute cycle/walk/swim
| Example intensity key | Intensity 1-3 | Intensity 4-6 | Intensity 7-9 |
| Gentle walk to speed walk | Light, slow jog | Run to Sprint |
Strength: this workout is an EMOM workout, which means every minute on the minute you perform the prescriped reps, you have the remainder of the minute to rest before your next exercise. I recommend beginners to perform this circuit 4 times for a 20 minute workout total, but if you are experienced you can do it 5-6 times. This workout is designed to not need any equipment, but you can place a band around your knees for an extra challenge. You can also add a weight in your hands (5-15lbs) for every other circuit.
Squat: 15 reps
Skate Lunge: 15 reps per side
Bridge: 15 reps
Jump squat: 15 reps
Runner Lunge: 10 reps per side
5 minutes total, repeat 4 (beginner) – 6 (experience) times