OUR APPROACH - DISTANCE & PACE GROUPS
Our clinics operate on a walk/run program, as this has been proven to be one of the most effective ways of not only learning to run, but managing long distances because of the consistent recovery time you give your body.
At RUNCLUB, we have three different distance groups, that each have two pace groups, to ensure that there is a perfect match for you for both where you are at, and where you want to be with your running.
If you have never been before, we encourage you to come and check out RUNCLUB and find your perfect fit before signing up. But don't worry, if you sign up before knowing where you fit, or if you find even part way through a clinic that you need to either scale back or be pushed a little harder, you can always change groups. They aren't set in stone and we always want you to come, enjoy and leave RUNCLUB with a smile on your face. If it's not FUN, then we aren't doing something right!
At RUNCLUB, we have three different distance groups, that each have two pace groups, to ensure that there is a perfect match for you for both where you are at, and where you want to be with your running.
If you have never been before, we encourage you to come and check out RUNCLUB and find your perfect fit before signing up. But don't worry, if you sign up before knowing where you fit, or if you find even part way through a clinic that you need to either scale back or be pushed a little harder, you can always change groups. They aren't set in stone and we always want you to come, enjoy and leave RUNCLUB with a smile on your face. If it's not FUN, then we aren't doing something right!
So, with all that said, here are our Distance and Pace groups a little descriptor to help you understand who they fit:
At RUNCLUB, we have three different distance groups, that each have two pace groups, to ensure that there is a perfect match for you for both where you are at, and where you want to be with your running.
If you have never been before, we encourage you to come and check out RUNCLUB and find your perfect fit before signing up. But don't worry, if you sign up before knowing where you fit, or if you find even part way through a clinic that you need to either scale back or be pushed a little harder, you can always change groups. They aren't set in stone and we always want you to come, enjoy and leave RUNCLUB with a smile on your face. If it's not FUN, then we aren't doing something right!
At RUNCLUB, we have three different distance groups, that each have two pace groups, to ensure that there is a perfect match for you for both where you are at, and where you want to be with your running.
If you have never been before, we encourage you to come and check out RUNCLUB and find your perfect fit before signing up. But don't worry, if you sign up before knowing where you fit, or if you find even part way through a clinic that you need to either scale back or be pushed a little harder, you can always change groups. They aren't set in stone and we always want you to come, enjoy and leave RUNCLUB with a smile on your face. If it's not FUN, then we aren't doing something right!
So, with all that said, here are our Distance and Pace groups a little descriptor to help you understand who they fit:
WALKING/POWER-WALKING GROUP
This group is typically made up of those who are recovering from, or managing, an injury and those that simply need to take it easy during a given RUNClub session. It is also the perfect group if you are brand new or returning to fitness as it gives you a gentle way to begin improving your cardio. Gentle walking gradually increases to power-walking throughout the clinic. An introduction to running is also available through this group.
Clinic Intervals:
Starts: Walk 5 minutes / Power-Walk 1 minute (or continue gentle recovery walking if needed)
Ends: Walk 2 minute / Power-Walk 5 minutes (or continue gentle recovery walking if needed)
Clinic Intervals:
Starts: Walk 5 minutes / Power-Walk 1 minute (or continue gentle recovery walking if needed)
Ends: Walk 2 minute / Power-Walk 5 minutes (or continue gentle recovery walking if needed)
5K SWEET
This introduction to running and wellness, sets the foundation for a running lifestyle. The goal of this group is to achieve the 5K distance.
Clinic Inverals:
Starts: Walk 5 minutes / Run for 1 minute, repeated 6 times
Ends: Walk for 2 minutes / Run 5 minutes for a total of 5K
Clinic Inverals:
Starts: Walk 5 minutes / Run for 1 minute, repeated 6 times
Ends: Walk for 2 minutes / Run 5 minutes for a total of 5K
5K BOLD
This group builds on the foundation laid in the 5K Sweet program and challenges you to elevate your wellness and running, particularly through your pace. The goal of this group is to achieve a strong 5K.
Clinic Intervals:
Starts: Walk for 3 minutes / Run for 3 minutes, repeated 6 times
Ends: Walk for 2 minutes / Run for 6 minutes for 8K
Clinic Intervals:
Starts: Walk for 3 minutes / Run for 3 minutes, repeated 6 times
Ends: Walk for 2 minutes / Run for 6 minutes for 8K
10K SWEET
The 10K Sweet program is your first foray into longer distance running with the goal to achieve 10K by the end of the clinic. This group will help you build a strong running foundation that will enable you to participate in events around the globe.
Clinic Intervals:
Starts: Walk for 2 minutes / Run for 6 minutes, repeated 5 times
Ends: Walk for 2 minutes / Run for 8 minutes for 10K
Clinic Intervals:
Starts: Walk for 2 minutes / Run for 6 minutes, repeated 5 times
Ends: Walk for 2 minutes / Run for 8 minutes for 10K
10K BOLD
This group builds on the foundation laid by the 10K Sweet program, and challenges you to strengthen your pace and conditioning for the 10K distance. By the end of the clinic, you will be able to achieve a strong 10K and be ready to tackle the 21K and half-marathon distance, if you choose.
This group begins and ends the with the same intervals and adds in opportunities to strength your running through hill repeats, speed workouts, tempo runs and more.
Clinic Intervals:
Starts: Walk for 2 minutes / Run for 8 minutes, repeated 6 times.
Ends: Walk for 2 minutes / Run for 8 minutes for 14K.
This group begins and ends the with the same intervals and adds in opportunities to strength your running through hill repeats, speed workouts, tempo runs and more.
Clinic Intervals:
Starts: Walk for 2 minutes / Run for 8 minutes, repeated 6 times.
Ends: Walk for 2 minutes / Run for 8 minutes for 14K.
21K SWEET (21 CLUB)
This group is for those runners who are well established with the 10K distance and are interested in training to complete a half-marathon (the goal distance for this group) or for those that simply like to take an easier pace with their long distances.
All running is done in a walk for 2 minutes and run for 5 minute intervals and progresses in kilometeres safely and slowly to be an injury free runner. There is also added technical running with this group such as hill repeats, speed workouts, tempo runs etc.
Clinic Intervals:
Starts: Walk for 2 minutes / Run for 5 minutes, repeated 6 times.
Ends: Walk for 2 minutes / Run for 5 minutes for 21K
All running is done in a walk for 2 minutes and run for 5 minute intervals and progresses in kilometeres safely and slowly to be an injury free runner. There is also added technical running with this group such as hill repeats, speed workouts, tempo runs etc.
Clinic Intervals:
Starts: Walk for 2 minutes / Run for 5 minutes, repeated 6 times.
Ends: Walk for 2 minutes / Run for 5 minutes for 21K
21K BOLD (21 CLUB)
The 21K Bold group is for those runners who are experienced as distance and endurance runners. This clinic focuses on strengthening your limits of fitness, endurance, and structure, to achieve your running dreams within the half marathon distance and beyond.
All running is done in a walk for 2 minutes and run for 8 minute intervals and/ or walk for 1 minute and run for 9 minutes, and progresses in kilometres safely and slowly to be an injury free runner. There is also added technical running with this group such as hill repeats, speed workouts, tempo runs etc.
Clinic Intervals:
Starts: Walk for 2 minutes / Run for 8 minutes, repeated 6 times.
Ends: Walk for 1 minutes / Run for 9 minutes for 21K
All running is done in a walk for 2 minutes and run for 8 minute intervals and/ or walk for 1 minute and run for 9 minutes, and progresses in kilometres safely and slowly to be an injury free runner. There is also added technical running with this group such as hill repeats, speed workouts, tempo runs etc.
Clinic Intervals:
Starts: Walk for 2 minutes / Run for 8 minutes, repeated 6 times.
Ends: Walk for 1 minutes / Run for 9 minutes for 21K
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