Winter 2023 Marathon (Half & Full) Run Club will begin on Sun Jan 8th, 2023

 

Meet at The Right Shoe, 1601 W 4th Ave 8:00am start time. 

 

The Right Shoe Marathon/Half Marathon Club is designed to prepare runners for a spring marathon or half marathon in 2023. We will meet on Sunday mornings for a weekly long run, the staple workout in any effective long distance running program. The pace is geared towards runners aiming for a 3:15 to a 4:30 hour marathon or a 1:30 to 2:30 hour half marathon.

 

We run relaxed and easy, focusing mostly on building endurance. Additionally, all runners are eligible to join the Right Shoe Tuesday night run club for the duration of the winter session for an intensity workout to build speed and strength.

 

What sets us apart is the individual attention given to each runner. As well, a comprehensive training program is provided to safely and successfully guide each participant towards their running goal.

 

We all know how hard it can be to do long runs alone. With a group, you’ll benefit from the camaraderie and support. Plus, you’ll discover new running routes and learn proper pacing, nutrition, running technique and more!

 

2023 Season:

Winter                   JAN 8 – MAY 7

Goal race: BMO Vancouver Half and Full Marathon on May 7, 2023

 

Sunday Workout Format:

  • Introduction & workout details
  • Dynamic warm up – exercises to prepare the body for work
  • Long, slow distance run at an easy pace as per the long run schedule
  • Stretch

 

 

LONG RUN SCHEDULE

Marathon and Half Marathon Club

Winter 2023

 

Run Dates

Long Run duration

Marathon/Half Marathon

Run Details

 
1. January 8
1:30 hr/0:45 min
Introduction

Information session
2. January 15
1:45 hr/0:50 min

 
3. January 22
1:30 hr/0:45 min

Recovery week
4. January 29
2:00 hr/1:00 hr min

 

5. February 5
1:30 hr/0:50 min

Recovery week
6. February 12
2:00 hr/1:10 hr

Optional: First Half - Half Marathon
7. February 19
1:15 hr/0:50 min
 
Recovery – Family Day weekend, run on own
8. February 26
2:15 hr/1:20hr
 
9. March 5
2:30 hr/1:30 hr

 
10. March 12
2:45 hr/1:40 hr
 
11. March 19

1:30 hr/0:60 min

Recovery week
12. March 26
3:00 hr/1:50 hr
 
13. April 2

3:00 to 3:20/2:00 hr

 

14. April 9

1:30 hr/0:60 min

Easter Run on own/ Recovery week
15. April 16

3:00 to 3:40 hr/2:00 to 2:15 hr

 
16. April 23

1:30 hr all groups

Taper I
17. April 30

1:00 hr all groups

Taper II
18. May 7

BMO Vancouver Marathon & Half Marathon

Race Day!

 

**See Tuesday Run Club for intensity run information

  • 18 Weeks
  • Cost $150
  • Includes Tuesday intensity run
  • Drop in fee = $10

 

 

 

 

 

 

 

 

 

 

 

 

Winter 2022 Half/Full Marathon Club will begin on Sunday,  January 16th, 2022.

Sunday Run Club...Sundays at 8AM 

The Winter 2022 Sunday Run Club is designed to prepare runners for a May Half/Full Marathon. 

  •  Half Marathon runners must be able to run 45 minutes at a minimum of a 7:30min/km pace
  • Marathon runners must be able to run 90 minutes at a minimum of a 7:30min/km pace
  • The run club is geared towards half marathoners aiming for a 1:30hr to 2:30hr race and marathoners aiming for a 3:30hr to 4:30hr goal time
  • Runners should be comfortable running at least 2-3 days a week prior to joining the session. A good start base is important to prevent injuries.
  • Most runs start and finish from The Right Shoe
  • A commitment to train 3-4 days a week is necessary to complete a successful and safe race
  • Three pace groups will be available for each the half and full marathon groups at 7min/km, 6min/km & 5min/km

 

 LONG RUN SCHEDULE 
Marathon and Half Marathon Club 
Winter 2022 

Run Dates

Long Run duration

Marathon/Half Marathon

Run Details

 
1. January 9
1:30 hr/0:50 min
Introduction

Information session
2. January 16
1:45 hr/0:60 min

 
3. January 23
1:30 hr/0:50 min

Recovery
4. January 30
2:00 hr/70 min

 

5. February 6
0:60 min

Recovery
6. February 13
2:15 hr/1:20hr
 

Optional: First ½ Half Marathon
7. February 20
1:20 hr/0:50 min
 
Recovery – Family Day weekend, run on own
8. February 27
2:30 hr/1:30 hr
 
9. March 6
1:30 hr/0:60 min

Recovery
10. March 13
2:45 hr/1:40 hr
 
11. March 20

3:00 hr/1:50 hr

 
12. March 27
1:30 hr/0:60 min
 Recovery
13. April 3

3:00 to 3:20/2:00 hr

 
14. April 10

3:00 to 3:40 hr/2:00 to 2:15 hr

 
15. April 17

1:30 hr

Taper I

Easter Run on own
16. April 24

1:00 hr

Taper II
17. May 1

BMO Vancouver Marathon/Half Marathon

Race Day!

 

Sundays 8AM

 

**See Tuesday Run Club for intensity run information

 

  • 17 Weeks
  • Cost $150
  • Drop in fee = $10

 

We run relaxed and easy, focusing mostly on building endurance with the occasional pace run or race for training. Additionally, all runners are eligible to join the Right Shoe Tuesday night run for an intensity workout to build speed and strength. 

What sets our run club apart is the individual attention given to each runner.  As well, a comprehensive training program is provided to safely and successfully guide each participant towards their running goal. 

We all know how hard it can be to do long runs alone.  With a group, you’ll benefit from the camaraderie and support.  Plus, you’ll discover new running routes and learn proper pacing. 

 

Registration Includes:

Tuesday night intensity run at 6PM

  • VIP discount (15%) at The Right Shoe
  • Complete training program for beginner to advanced runners
  • Heart rate training, pacing, nutrition guidance and more!
  • End of session party