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Training
Training Clinics at Forerunners12 week clinics starting April 2nd, at Forerunners, 3502 W. 4th Ave, Vancouver (604-732-4535) or 980 Marine Drive, North Vancouver (604-982-0878). Clinic sign-up includes long sleeve technical New Balance training shirt and training schedule. Also the option to include the entry fee in your registration to SAVE even more! Half Marathon ClinicParticipants should be able to run a continuous 10km (without stopping) prior to starting this program to avoid any injuries that may arise from an improper increase in training. Forerunners Clinic Staff will guide you through the 12 week clinic training program. 5K Learn to Run ClinicNovice group designed to start from zero running and progress to 30 minutes non-stop after 12 weeks. Graduates will be able to successfully complete the Scotiabank 5k. The clinics will meet Wednesday Evenings, 6:30pm for a workout designed to prepare you for the Scotiabank Vancouver Half Marathon or 5K. Each participant will be given a training program to follow for the rest of the week. Call Forerunners at 604-732-4535 (W. 4th) or 604-982-0878 (North Van) for more info or to sign up. Forerunners: Official Retailer of the Scotiabank Vancouver Half-Marathon & 5k Run / Walk. Two locations! 3502 West 4th Ave, Vancouver; and 980 Marine Drive, North Vancouver. Website: www.forerunners.ca Online Training Programs
Online Training ResourcesThere are a number of great online training resources and professionals that are out there to help you run your first 5k or your new PB (personal best).
Other ClinicsThere a number of other clinics and probably one near you. Check your local running store and ask them if they are running the Scotiabank Vancouver Half-Marathon & 5k. If not, ask them why? It's the best half-marathon in Vancouver and you don't want to miss out! Training Tips: Race Day Preparation!By Peter Butler, Forerunners Owner and 2:10:56 marathonerAfter training for months it is important to remember that there are still details to take care on race day. Before the Race1) Don't do anything new - Race day is not a good time to try new shoes, food, clothing, or hat. Stay away from bran muffins. 2) Eat first thing - Eat breakfast. Try toast or a carbo-bar; something light to top up your fuel reserves. 3) Write your splits on your arms, back of number or on a strip of paper wrapped around your wrist. Pace calculator - http://www.coolrunning.com/engine/4/4_1/96.shtml 4) Don't over dress - It may be cold in the morning while you are waiting but once you get running you'll heat up. Bring an old t-shirt, or a $2 plastic poncho to wear while waiting at the start line. Just before the gun goes off throw it to the side. Some people wear a pair of long socks with the toes cut off, on their forearms early on in the race, then throw them away as they warm up. 5) Avoid chafing - Use Vaseline or other anti chafe products to run pain free. Run with seam free socks. 6) Wear sunscreen if it's sunny. A sun burn can be painful during the race. I avoid putting any near my eyes or on my forehead as it can be a painful mixture with sweat pouring into your eyes. 7) Do a brief warm up - Jog a block and stretch lightly and gently for 20 minutes. 8) Last minute hydration - Sip an electrolyte drink while waiting at the start. During the Race9) Start out easy - Check the first kilometre to make sure you are on pace. It's easy to get caught up in the crowd. Let the Kenyans go! 10) Stay on pace - It's best to run an even paced race. But if you run the first half a minute or two too fast that's ok. 11) Fix problems right away - If you are getting a blister put on a Band-aid right away (carry one in your shorts pocket). If your laces are coming undone stop and tie them. 12) Hydrate right away and throughout the race - Drink something at the first water station and keep drinking. It takes 20 minutes for fluids to enter the blood stream. If your thirsty it's too late; you've lost time. 13) Walk through water stations - Save time by grabbing a couple of drinks and keep walking while you are drinking. This can save you many minutes. 14) Fuel up with gel - Top up your carbs with gel. Depleted carbo levels equal slower times. Drink water with the gel so it absorbs better. 15) Cut the tangents - Race courses are measured cutting the tangents of the road. So why not you. Save a couple of minutes. 16) Draft behind someone. - Drafting can save one percent of energy even more if its windy. One percent is 2 minutes and 24 seconds in a 4 hour marathon. 17) Run hills conservatively - Take smaller steps. Use your arms. Look ahead. Don't sprint. Walk if the hill is steep and it is more suitable for you. 18) Glide down hills. Push your hips forward slightly and let gravity do the work. (Caution: Pushing your hips forward on the down hill may aggravate a sore back) 19) Stay focused on the race - Think about your running style. Look forward, jaw relaxed, shoulders relaxed and run tall. Maintain proper cadence (180 steps per minute) by avoiding over-striding. Break your race down into segments such as each 5km. Concentrate on completing that segment at your race pace. 20) Be positive - Always believe you are going to do it. Race split calculator: Calculate your pace with this calculator: http://www.mcmillanrunning.com/rununiv/mcmillanrunningcalculator.htm Good luck on race day – you have done the work and now you will reap the rewards. Archives: More Training Tips |
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