Half and Full Marathon Run Group

Fall 2008

 This group will be gearing up to running the

Victoria 1/2 and Marathon - October 12, 2008

This running group will train to running faster and smarter to a personal best time. Wayne will provide fun and informative workouts that will spice up your training program, and keep you motivated to race day. This group will prepare to participate in the Victoria Marathon and 1/2 marathon. Participants should be able to run a 1/2 marathon under 2 hours 20 minutes and be able to run the marathon under 4 hours and 20 minutes.

 

This run group is informal, but with structured workouts and variety of runs. The group is fun and social.

When:

Dates: June 11 - October 8, 2008

• Wednesdays - 6:15pm (intervals/speed/hill/track workouts) at Runners' Sole
• Saturdays - 7:00am (LSD - long slow distance run) at various locations

Instructors:

Run Group Coordinators:	Wayne Richardson Gord Hammond
Guest Speakers:	Jack Miller (Coach TRU Cross-Country Team, Marathoner) Dave Freeze (Sport Psychologist/Multisport Athlete) Rhonda Eden (Sports Nutrition) Greg Johnson - Runners' Sole Sponsored Athlete

Registration

Cost:	Free (fun)
Includes:	free sample product draw prizes one-on-one training schedule setup long runs structured workouts

Register at the Store!

 

Any questions? Call the store at 377-4055 or email us at info@runnerssole.com 

 

---

Fall 2008 Training Program

 

Date	Location	1/2 Marathon	Marathon	Topic of Discussion
Up week
June 14	Runners' Sole	4 miles	6 miles	General overview of program
June 21	Runners' Sole	6 miles	8 miles	Stretching
June 28	Runners' Sole	7 miles	10 miles	Hydration, fuel, electrolytes
Down
July 12	Pioneer Park	5 miles	7 miles	Heart rate training
Up week
July 19	Dallas Elementary	8 miles	12 miles	Cross training / weights
July 26	Campbell Creek Rd.	9 miles	14 miles	Sport Injuries / prevention
Aug 2	Westsyde Rd.	10 miles	16 miles	Motivational Tips
Down
Aug 9	Ord Rd. Dog Park	7 miles	14 miles	Gait analysis
Up week
Aug 16	Knutsford Hall	11 miles	18 miles	Gear / shoes / clothing
Aug 23	Campbell Creek Rd.	12 miles	20 miles	Pacing (speed)
Aug 30	ICBC Centre	13 miles	20 miles	Running courses
Down
Sept 6	Pioneer Park	9 miles	16 miles	Fit test
Up week
Sept 13	Campbell Creek Rd.	14 miles	22 miles	Successful long run! Going the distance
Down
Sept 20	Canada Games Pool	10 miles	12 miles	Water therapy
Sept 27	Runners' Sole	6 miles	8 miles	Pre-race preparation
Oct 4	Runners' Sole	4 miles	6 miles	Pre-race preparation
Oct  12	Victoria 1/2 and full marathon