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White Rock Marathon & Half Marathon Clinic

Winter/Spring 2010 — Saturdays 7:00am, Mondays & Wednesdays 6:30pm

When does the next one start??

The starting date for Novice and Experienced programs is on Saturday January 2, 2010 at 7:00am. Endurance and Advanced programs start Saturday, December 5, 2009 at 7:00am.

Your registration will also include a Monday & Wednesday night workout at 6:30pm, which will further develop your running strength and speed. Also, a weekly program and events calendar including valuable training tips will be emailed (to help reduce our environmental footprint) as well as your weekly running routes.
Clinic registration form (PDF) Get Adobe Reader

How far should I be able to run before joining the half or full marathon program??

Please see program descriptions below for specifics. You should be comfortably running a 6–10 km distance for the Half Marathon and 10–15 km for the Full Marathon.

How long is the program??

All programs are a minimum of 18 weeks and will expertly prepare you for the Royal Victoria Marathon or any other fall marathon around that time.

How much will it cost and where do we run from??

The cost of all the programs is $125. The cost includes the 7am Saturday morning group long run and Monday and Wednesday night workouts. During the clinic there will be a 10% discount on all store purchases and we will have special "FUN" evenings with extra discounts just for clinic members only! You will also receive an emailed weekly and monthly training schedule including maps that will help guide you safely and injury free through the program. Guest speakers and coaches will also help to inform, inspire and improve your running.

This year we are offering 4 programs (Novice/101, Experienced/201, Endurance/301 and Advanced/401) depending upon your goals, time and ability.

Running 101 (starts January 2nd 2010)

• Introduction to endurance running
• The major focus in Running 101 is participation and not performance.
• You will be required to run a minimum of 3 days per week if this is your first year in our program.
• The most important run of the week in the Running 101 Program is the Saturday long run.
• It is a developmental program that introduces the runner to the various forms and techniques found in our higher level training programs.
• It follows a unique 3-week cycle.
• Running 101 defines a novice runner as a person who is new to endurance running and may have limited or no race experience.
• We expect a 101 athlete to be able to comfortably run a continuous (not walk/jog) 5 - 6 miles.

Running 201 (starts January 2nd 2010)

• The natural progression after RUNNING 101 or for people who have completed either a half marathon or marathon during the summer session.
• 201 athletes are considered to be a veteran runner because they have completed 101 and/or a half or full marathon race.
• An additional Friday run as your 4th training run of the week is suggested/introduced.
• Returning RUNNING 201 athletes, will be encouraged to add a 5th running day as an easy Tuesday run of 3 miles.
• The Mondays and Wednesdays workouts are designed to balance speed and strength.
• Focus continues for the athlete to work within their training zone.

Running 301 (starts December 5th 2010)

• Running 301 is our endurance increasing program.
• We have found that sooner or later an athlete will need to do more miles to improve.
• Running 301 requires the athlete to have completed 101 and ideally 201.
• The individual should be already running 4 days per week and ideally 5 days per week.
• Although 301 is not intended to be a personal best program, many will find success not so much from the program but because it increases a very important element in half-marathon and marathon training and that is, a bigger base of aerobic training.
• The concept is to safely increase your weekly mileage by 10 miles per week over the course of the program without sacrificing too much speed and strength.
• This program may take a larger time commitment to do than any of the other programs.

Running 401 (starts December 5th 2010)

• Combines all the elements of endurance, strength and speed.
• The 401 athlete should have completed 201 and perhaps even 301.
• It is a much more structured program because of its progressive physical demands

Most of the workouts will start and finish at the White Rock store. Each scenic long run will be provided in advance via email.

Come see why everyone in our clinic is having so much fun!!!

Coached by Russ, Lorne and our bevy of awe-inspiring group leaders to help you have your greatest running experience ever!

More Information: Call Lorne 604-531-7879

Top

Message from the coach

Most of you are aware of the great results consistently generated by our half-marathon and marathon running programs over the last 2 years. The key to our continued success has been change. When you look at most athletic programs they talk about their 'formula for success'. Let's face it; if you do the same thing, you will get the same result. That's not what we're about. We know you love running and to coin the New Balance slogan, we want you to 'love running better'.

Why are we more successful than the other recreational running groups? First of all, we have a long-term running plan that extends from 2007–2013. It is updated seasonally and may be started at the beginning of any session. It can also be tailored to any half-marathon or marathon event by the 'click' of the mouse. There is no other recreational group in the world that can boast this kind of long-range planning. It is only occasionally found in high performance running clubs at an elite athletic ability. Why do we adopt this philosophy? You deserve the biggest bang for your buck and we have the personal knowledge, history, contacts and coaching goals to offer you far more than the competition. And most important of all, we love running too.

We'd like to extend a personal invitation to join our new and improved Vancouver Half-Marathon & Marathon Clinic starting Saturday, January 2, 2010 and quite possibly have the best time of your life!

Training Tips:

Coaches' Couch

Info and tips for the Half-Marathon and Marathon Maintenance group. Check it weekly for new postings!

Also available:

Walk, Learn to Run, Run Easy & Run Faster 10k Clinic

Prepare for a spring 10k, or get into running for the first time. Starts Jan 19th.

Peninsula Runners Fraser Valley Trail Run Series

Join us for our trail series beginning with our Resolution Run on January 1st, 2010, in Crescent Park. There are 3 other events in the series held at Campbell Valley Park, Aldergrove Lake Park, and Derby Reach Park. These low key events are great additions to the training and help strengthen your legs and reduce the shock of road running.