Learn to Run Club

Ready to move from walking to running?

Join the Learn to Run Club and gradually build up to running non-stop for 5km. Try the 12-week Walk/Run program or follow the weekly Tuesday Run Club schedule.

 

 

Fall 2022 Tuesday Run Club will begin Tuesday Sept 6th , 2022

 

 

Meet at The Right Shoe, 1601 W 4th Ave 6:00pm start time. Please note that once or twice a session we meet offsite, see details in chart below.

 

 

Run Dates

Workout

Health & Fitness Talks

 

1. September 6
Intro Run
 
2. September 13
Drills/Strides/Cadence
Post Run Strength Training
3. September 20
Trails

Meet at Spanish Trailhead

4. September 27
Tempo

 

5. October 4
Intervals
 
6. October 11
Circuits

Post Run Strength Training

7. October 18
Tempo

 

8. October 25

Trick or Treat

 
9. November 1
Hills
Post Run Strength Training
10. November 8
Tempo

 

11. November 15
Circuits

 

12. November 22

Hills

 
13. November 29

Tempo

Post Run Strength Training
14. December 6

Circuits

 
15. December 13

Run Club Timed Run

 
16. December 20

Surprise Run

Run Club Party & Prizes

 

  • 16 Weeks
  • Cost $80
  • Drop in $6

 


 

For more info, email run club coach Lara Penno and she will happily get back to you. 

 

12-Week Learn to Run Program

Want to train solo? This learn to run program is a simple and safe way to build up to non-stop running, gradually over three months. The key is to be patient and allow your body to adjust slowly. Keep your pace relaxed and easy. You should be able to talk the whole walk/run session.

 

Walk warm up and cool down for 5-minutes on either end of your session.  The main segment of walk/run is built on 30 minutes with 5-minute time blocks. So essentially 6 sets of 5-minutes. You will start with mostly walking, then each week increase your running by 30-seconds, and decrease your walking by 30-seconds. This will be easy for you to keep track of.

 

Start with 2 weeks of walking if you have less of a fitness base. Otherwise jump into week 2 to establish your walk routine. Aim for 3 walk/run sessions a week, with a day off in between or other exercise.

 

Run/Walk Legend

W = Walk

R = Run

5 W = 5 min Walk

4W = 4 min Walk

1R = 1 min Run

 

For Example:

5 W = 5 minute walk warm up

6 X 4.5W / 0.5R = 6 sets of 4.5 min Walk, then 0.5 min Run

5 W  = 5 minute walk cool down
Run/Walk Schedule

 

Week #

Day 1

Day 2

Day 3

 

1

15 min walk

20 min walk

30 min walk

2

20 min walk

25 min walk

30 min walk

3

5 W

6 X 4.5W / 0.5R

5 W

5 W

6 X 4.5W / 0.5R

5 W

5 W

6 X 4.5W / 0.5R

5 W

4

5 W

6 X 4W / 1R

5 W

5 W

6 X 4W / 1R

5 W

5 W

6 X 4W / 1R

5 W

5

5 W

6 X 3.5W / 1.5R

5 W

5 W

6 X 3.5W / 1.5R

5 W

5 W

6 X 3.5W / 1.5R

5 W

6

5 W

6 X 3W / 2R

5 W

5 W

6 X 3W / 2R

5 W

5 W

6 X 3W / 2R

5 W

7

5 W

6 X 2.5W / 2.5R

5 W

5 W

6 X 2.5W / 2.5R

5 W

5 W

6 X 2.5W / 2.5R

5 W

8

5 W

6 X 2W / 3R

5 W

5 W

6 X 2W / 3R

5 W

5 W

6 X 2W / 3R

5 W

9

5 W

6 X 1.5W / 3.5R

5 W

5 W

6 X 1.5W / 3.5R

5 W

5 W

6 X 1.5W / 3.5R

5 W

10

5 W

6 X 1W / 4R

5 W

5 W

6 X 1W / 4R

5 W

5 W

6 X 1W / 4R

5 W

11

5 W

6 X 0.5W / 4.5R

5 W

5 W

6 X 0.5W / 4.5R

5 W

5 W

6 X 0.5W / 4.5R

5 W

12

5 min walk

30 min Run

5 min walk

5 min walk

30 min Run

5 min walk

5 min walk

30 min Run

5 min walk