Half and Full Marathon Run Group

Spring 2010

This group will be gearing up to running the

Kamloops' Boogie the Bridge 1/2 Marathon - May 2, 2010
Vancouver 1/2 Marathon - May 2, 2010

This 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 Interior Run series events especially the local Spring Run Off 10k, and other local events. These events are good preparation for the grand event: the Boogie the Bridge 1/2 or Vancouver 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.Runners joining the training group should be able to run for 1 hour straight as a pre-requisite. This group is not for beginners. You should have run regularly coming into this training program. If you're not sure about the workouts and speeds, just come out and check it out. Runners have enjoyed the group atmosphere because it's social and motivating.

The workouts are Sun. mornings and Wed. evenings.

When:

Dates: Jan.3 to May 2, 2010

Wednesdays - 6:15pm (intervals/speed/hill/track workouts) at Runners' Sole and TCC Facility Indoor/Outdoor Track
Sundays - 8:00am (LSD - long slow distance run) at various locations

Instructors:


*Run Group Coordinators:*	Wayne Richardson - Owner / Operator of Runners' Sole Renz Crema - Run Leader Don Brimacombe - Run Leader Laurie Hoenmans - Run Leader

Registration

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

Building Block Runs

LSD - Long Slow Distance - Sundays

Intervals, Speed Work - Wednesdays

Steady State Runs - Fridays

Easy Shorter Runs/ Recovery Runs - Mon, Tues, Thurs, Sat.

*See Wayne for a custom training program that will be designed with your goals and commitments in mind. Achieving your goal is the main priority.

Alternative Workouts and Additions

Beneficial workouts that should be included in your weekly exercise program.

Swimming
Biking
Weight Training / CrossFit
Pilates / Yoga
Hiking

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

Fall 2010 Training Program

Date	Location	1/2 Marathon	Marathon	Topic of Discussion
Up week
Jan. 3	Runners' Sole	4 miles	6 miles	General overview of program
Jan. 10	Knutsford (at Hall)	6 miles	8 miles	Stretching
Jan. 17	Campbell Creek Rd (off Hwy 5A)	7 miles	10 miles	Hydration, fuel, electrolytes
Jan. 24	Golf and Country Club - Ord Rd.	8 miles	13 miles	Resting and recovery
Down
Jan. 31	Pioneer Park	4 miles	9 miles
Up week
Feb. 7	Barnhartvale Hall (New Location)	8 miles	14 miles	Cross training / weights
Feb. 14	TCC Canada Games Pool	9 miles	14 miles	Sport Injuries / prevention
Feb. 21	Runners' Sole	10 miles	16 miles	Motivational Tips
Down
Feb. 28	Runners' Sole	7 miles	14 miles	Gait analysis
Up week
Mar. 7	Dallas Elementary School	11 miles	18 miles	Gear / shoes / clothing
Mar. 14	ICBC Centre	12 miles	20 miles	Pacing (speed)
Mar. 21	ICBC Centre	13 miles	20 miles	Running courses
Down
Mar. 28	Pioneer Park	9 miles	16 miles	Fit test
Up week
Apr. 4	Campbell Creek Rd.	14 miles	22 miles	Successful long run! Going the distance
Down
Apr. 11	The Bandshell at the Park - Rivers Trail	10 miles	12 miles	Water therapy
Apr. 18	Runners' Sole	6 miles	8 miles	Pre-race preparation
Apr. 25	Runners' Sole	4 miles	6 miles	Pre-race preparation
May 2	*Boogie the Bridge 1/2 OR Vancouver 1/2 and full marathon*