Running

Run Faster with Speed Play
Learn the finer details of speed play and speed training from an endurance coach on our 200 metre indoor track. You’ll also learn proper running technique, pacing, training progression and tapering for your race. After each training session the coach will lead you through effective stretching and foam roller work. Important: this is high intensity training. Please ensure that you have the prerequisites and come prepared to do high intensity workouts. Prerequisite(s): 17+ years, completion (within six weeks) of a 10 km race OR having the current ability to run 30 minutes, three times a week (speed is not a factor).
Will return in fall 2012.
The following running programs include: • Foam roller work and relaxing stretching after every group run • Small classes (max. 25) compared to other running programs • Effective warm-ups and cool-downs (these reduce recovery time, reduce the chance of injury and increase your enjoyment) • Walk breaks during the “long runs” (these reduce recovery time, reduce the chance of injury and improve your race time) • A fun, supportive and motivating group environment Run from the Start
A goal fun run will be chosen by the participants. This is a comfortable, safe and fun introduction to the wonderful world of running. The program’s focus is to slowly and safely build your aerobic and muscular endurance while you experience the many benefits of running. We will use one minute walk breaks during all runs. Every class you’ll progressively run a little longer on our indoor track or outside and then you’ll finish with foam roller work and relaxing stretches. The group will decide when it’s too cold to run outside (please always come dressed to run outside). There is also an optional, although strongly encouraged, group run every Saturday at 8:45 am. Prerequisite(s): 15+ years, the desire to make aerobic exercise a regular part of your life. Will return in fall 2012.

Run 10k
A goal fun run will be chosen by the participants. This program focuses on increasing your aerobic and muscular endurance and gently introduces you to speed training. We will train using a combination of shorter continuous runs and longer runs that incorporate walk breaks. This course includes technique work on our indoor track or an outdoor run in the MRU area then a core stability work out and relaxing stretches. There is also an optional, although strongly encouraged, group run every Saturday at 8:45 am. Prerequisite(s): 15+ years, the ability to run at least 20 minutes slowly without stopping.
Will return in fall 2012.	Back to Top
Run a Half Marathon
Goal race: Calgary Police Half Marathon, April 29, 2012 You’ll do interval-based training (on our indoor track) on Tuesdays and outdoor long runs on Saturdays. The indoor sessions are designed to improve your speed and technique. The outdoor long runs are critical to developing your aerobic capacity. After each indoor training session there will be stretching, core stability and foam roller work. If you’d like to train using your heart rate monitor, please bring it. Prerequisite(s): 17+ years, recent (within six weeks) completion of a 10 km race OR having the current ability to run 30 minutes, three times a week (speed is not a factor).
Will return in fall 2012.	Back to Top