WALK/RUN APPROACH: THE BACKGROUND
All of our live clinics and programming operates 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, in addition to a walking/power-walking group, 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, in addition to a walking/power-walking group, 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!
How it Works
Each pace and distance group operates with this same interval walk/run training program, modified by timing to suit the level of the group. For example, the 5K Sweet group may run a "3 and 2," meaning that they run three minutes and then walk for two minutes, repeated until the scheduled distance for that run in achieved; while the 21K Bold group may run a "8 and 2," meaning eight minutes of running, followed by two minutes of walking.
For each clinic (virtual or live) the intervals begin and end at the following:
Within each group there are those who are just beginning, and some who are more seasoned in that pace and distance, so there is never any reason to worry that you might "not fit". We always have a place for you, we will always cheer you on, encourage you, and of course, challenge you to be your best! Plus, each distance and pace group gradually increases their splits - increasing running time and decreasing walking time - throughout the clinic; so you will have time to gradually increase your fitness, making the experience more enjoyable and keeping you injury free!
For each clinic (virtual or live) the intervals begin and end at the following:
- Walking/Power-Walking | The walking group does not operate on intervals but may practice walking and speed walking to increase fitness.
- 5K Sweet | The goal of this group is to achieve the 5K distance.
Starting intervals: walk 5 minutes and run for 1 minute, repeated 6 times
End of clinic intervals: run 5 minutes and walk for 2 minutes for a total of 5K - 5K Bold | The goal of this group is to achieve a strong 5K.
Starting intervals: walk for 3 minutes and run for 3 minutes, repeated 6 times
End of clinic intervals: walk for 2 minutes and run for 6 minutes for 8K - 10K Sweet | The goal of this group is to achieve the 10K distance.
Starting intervals: walk for 2 minutes and run for 6 minutes, repeated 5 times
End of clinic intervals: walk for 2 minutes and run for 8 minutes for 10K - 10K Bold | The goal of this group is to achieve a strong 10K
Intervals: All running is done with a walk for 2 minutes and run for 8 minutes and in this group there is added technical running such as hill repeats, speed workouts, tempo runs etc. - 21 Club/21K Sweets | The goal of this group is to achieve a half marathon (21K)
Intervals: All running is done in a walk for 2 minutes and run for 5 minute interval 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. - 21K Club/21K Bolds | The goal of this group is to achieve a strong half marathon (21K)
Intervals: 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.
Within each group there are those who are just beginning, and some who are more seasoned in that pace and distance, so there is never any reason to worry that you might "not fit". We always have a place for you, we will always cheer you on, encourage you, and of course, challenge you to be your best! Plus, each distance and pace group gradually increases their splits - increasing running time and decreasing walking time - throughout the clinic; so you will have time to gradually increase your fitness, making the experience more enjoyable and keeping you injury free!
Next up: Learn about when we run.
