Program Goal / Objectives
The main purpose of this program is to guide and support its participants as they learn to run a half marathon (21 km). This program incorporates short walk breaks with the running and increases overall running distances gradually in order to ensure success and to stay injury free. The program is open to all ages however those under the age of 18 will require consent from their doctor to participate.
Participant Expectations
This program affords the opportunity for people to train with others to reach the goal of running 21km however we do have the following expectations of the participants:
1) Participants must know and abide by all laws and by-laws setup by the Regional Municipality of Wood Buffalo (i.e. no littering, cross roads only at corners or crosswalks, etc)
2) Respect the group leaders
3) Respect each other
4) Adhere to the interval based training philosophy that this program is based on (i.e. running with walk breaks)
Equipment / Clothing
Clothing… the choice of clothing will depend on the individual. Many people like to wear technical (‘quick-dry’) style clothing that will wick sweat away from the body to help you stay dry. Local stores such as Outdoor Essentials and Sportswise carry a variety of running gear. Mountain Equipment Co-op (MEC) in Edmonton has good pricing on its clothing too. A simple cotton t-shirt and track pants or shorts will work too it is really up to you.
Running shoes... good running shoes come from a store like the Running Room in Edmonton or Calgary. They run anywhere from $95 to $150 on average and the staff at these stores know how to fit you with the proper shoes to minimize your potential for injury.
Sport watch... any watch will do, but you may wish to purchase something with a count-down timer on it that will ring at a preset interval to let you know that it's time to take a walk break. A basic, but capable, sport watch can be had for as little as $30 or $40. As your running obsession grows, you may find yourself seeking out the $399 watches that tell you exactly how fast you're running, where you've been, how to get home from where you've ended up, and when you'll likely arrive there.
Water bottle and belt... these can be found at our local sports and recreation stores and are important as it is critical to stay hydrated during the runs. Everyone will be asked to have a water bottle on the long runs.
Schedule for a Sunday Run
Here is a brief rundown of a typical Sunday run
1) Everyone will meet outside the front of the Doug Barnes Cabin.
2) People will break up into groups based on their perceived run pace. If you are unsure of your run pace it is better to pick a group that is slightly slower than you might expect to go. It is common for it to take a few runs before you find the group that is right for you.
Note: Sunday long runs should be run at a pace 1-2 minutes slower per kilometre than normal so as to prevent injury.
3) One of the Group Leaders will make a morning announcement and describe the run route for the day.
4) Group Leaders will keep the group on pace while including short walk breaks every 2-6 minutes depending on the group.
5) All groups will follow the same run route as outlined each week by the schedule.
Facilities
The Doug Barnes Cabin will be the main meeting point for our long runs. The routes for the long runs will take us through many of the trail systems through out Fort McMurray.
Coaches / Group Leaders
The program will be administered by Becky Fadden. There will be several group leaders who will be responsible for guiding and supporting a specific pace group on the long runs. Please note that many of the people that help make programs like this work are here on a volunteer basis and do their best to make this an enjoyable and safe learning event for participants.
If you have a concern or question regarding the program please contact Becky Fadden.
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