INTRAINING Presented by Sun Run Stores
Training Clinics Start the Week of January 12-18, 2019!
Get ready to run or walk the 2019 Vancouver Sun Run 10K with SportMedBC’s InTraining programs offered in 50+ communities around the province. Programs suitable for beginner to experienced runners and walkers!
The InTraining program includes micro and macro-cycles to incorporate gradual, incremental training-load progressions and recovery sessions throughout the 13 weeks. This proven method of training is supported by industry professionals and leading sport medicine practitioners. The focus is to have clinic participants gradually increase their training over a 13-week period, in order to avoid injury and give the body time to adapt to the stress of running or walking. Participants meet once per week with their group, and will complete two additional training days throughout the week.
Registration opens at most locations on November 1, 2018! No need to worry about registering for the Vancouver Sun Run either, as your race entry is included in your InTraining program fee! For a full list of Vancouver Sun Run InTraining clinic locations and registration links, click here!
Vancouver Sun Run InTraining offers five programs designed to suit the needs of all fitness levels:
Following a similar training plan to that of Walk10K, this program utilizes Nordic Poles to help participants increase upper-body mobility & strength, as well as improve their over-all range of motion with every step. Nordic Pole walking is an ideal choice for participants with injuries, chronic conditions, limited mobility, or who may be getting back into a fitness regime after a period of inactivity. It can also be a great alternative to running & walking if you are looking to try something new! Nordic Poles are not provided, and participants will be asked to bring their own poles to each clinic session. Please note that only select clinic locations will be offering the NordicWalk10K program. Visit www.sportmedbc.com for a complete list of locations.
The Walk10K Program follows a nice, progressive, change-of-pace schedule that is appropriate for both beginners and experienced walkers. Your workouts will consist of interval training that leads you through periods of brisk walking, followed by an easy recovery walk. The pace of these intervals is relative, and can be tailored to your own abilities and training goals. Ideally, you should be able to walk comfortably for approximately 30 minutes before joining the program.
The LearnToRun10K program is designed for anyone who is interested in learning to run, or who has not been consistently running for the past three months. The change-of-pace method of training will have you starting out with more walking than running, but will gradually increase in intensity throughout the 13 weeks of the program so that you are prepared to safely & comfortably complete the Vancouver Sun Run 10K distance.
The Run10K program is an intermediate progression for those who would like to work up to the Run10KStronger program, or for those who are ready to incorporate a faster run pace into their training, but still enjoy the walk recoveries. Your goal for following this program will be to simply feel more comfortable when you run, and prepare you to complete the Vancouver Sun Run 10K with quicker RunWalk Combinations. This is not a learn to run program! If you have not been running for 3 months or longer, or are not comfortable with a 10K distance, then please choose the LearnToRun10K Program
This program is designed for participants who have previously completed the LearnToRun10K or RunWalk10K program, and/or are already running for 30 minutes per session approximately three times a week. Utilizing a change-of-pace method of training, you will work on increasing your endurance, stamina, and speed by alternating between brisk & recovery-paced intervals.
Your $150 (+ GST) program fee includes:
- 13 weekly guided sessions with SportMedBC trained leaders
- Exclusive InTraining tech shirt
- Vancouver Sun Run InTraining Online Log Book
- One (1) 2019 Vancouver Sun Run entry & Tech Shirt (min. $49 value)
- Weekly coaching advice, nutrition tips and additional training resources
- Sponsor products, giveaways and samples
- Printed & digital copies of all SportMedBC 13-week RunWalk training programs
Additional Intraining Options are Available!
Prefer to follow the InTraining program on your own? Can’t find a clinic location or time that works for your schedule? The Online InTraining Program gives you the flexibility of individual training, while still providing the added benefits of joining a community clinic! For more information, visit the Online InTraining page at www.sportmedbc.com/online-intraining
Corporate Team Training
Are you looking for a way to promote health & fitness within your organization? Or perhaps your team would like to improve your overall race time from last year? With SportMedBC’s Corporate Team InTraining, your teammates can train together for the 2019 Vancouver Sun Run 10K! For more information on how to incorporate InTraining into your organization’s wellness initiatives, please contact SportMedBC’s RunWalk Manager, Stefanie Bissett (RunWalk.Manager@Sportmedbc.com)