Training Clinic on the Sunshine Coast—January 9–April 3
We offer a 13-week Half-Marathon Clinic on the Sunshine Coast to help you prepare for the April Fool's Run—Novice to Advanced. $60 includes Individual Entry into the April Fool's Run ($40 clinic only, $3 drop-in).
- Where and When
- Clinic Details
- Online Registration for Race only
- Printable Clinic Registration Form (PDF)
- Clinic member login — training schedules & more
- Training tips (series of 6 articles from 2003)
Vancouver and North Vancouver residents please check the Forerunners website for training clinics in your area. Other areas: ask your local running store or rec centre to host a training clinic.
Where and When
- Meet Saturday mornings, 9:00am to 11:00am
- First meeting January 9th, 2010 at Trail Bay Source for Sports, Sechelt, 9:00am
- Goes in ALL weather conditions
- On the first two Saturdays of each month meet at Trail Bay Source For Sports, 5504 Trail Ave., Sechelt (at Cowrie). Follow-up social at Wheatberries.
- On the second to last Saturday of each month meet at Up the Creek B&B in Roberts Creek (1261 Roberts Creek Rd, at Krause) for a change of scenery and training over the middle portion of the race route. Follow-up social at the Gumboot Cafe.
- On the last Saturday of each month meet at the Gibsons & Area Community Centre at 700 Park Road in upper Gibsons (front lobby) for another change of scenery and training over the first part of the race route. Follow up social at the larger Wheatberries (Gibsons Way near North Road).
- Clinics led by Larry & Teresa Nightingale (see clinic brochure for bios)
Clinic Details
Each session will start with an informative talk followed by a group run (various pace groups). Each registered participant will be given a copy of the complete training program and tracking log to follow at home between group sessions.
Fees: $60 for clinic plus race entry, $40 clinic only (offline registration only). Drop-in: $3/session.
Novice Level
- First time running a half-marathon (13.1 miles)—also for those who prefer to run at a slower pace
- Prerequisite: must be able to run continuously for 30 minutes without strain
- Goal: to FINISH the April Fool's Run comfortably
Intermediate and Advanced Levels
- Looking to improve on past half marathon performance
- Prerequisite: Can run for 60 minutes easily, ready to increase distance and speed
- Goal: Achieve personal best or seasonal best half-marathon time at the April Fool's Run
Topics Covered
Clinic group run along Sechelt waterfront
Photo by Christine Wood, Coast Reporter
- Warm-up and warm-down
- Safe stretching
- Injury prevention and awareness
- Proper technique & form
- Pacing
- Tempo running
- Hill training
- Fartlek training / intervals
- Cross-training
- Shoe selection
- Clothing and accessories
- Nutrition / Eat to Run
- Hydration
- Race day strategies and tips
- Questions and answers
What to bring on Saturdays
- Proper running shoes in good condition
- Clothing appropriate for the weather (e.g. hat and gloves if cold, breathable waterproof jacket if raining)
- Dog repellent is recommended (pepper spray)
- Warm dry clothing for afterwards
- Water bottle (filled) for pre- and post-run hydration (water bottle belts are great for long runs where you need water during the run)
- Energy bar or other healthy snack for post-run (carbs + protein) OR money/debit card for Wheatberries
- Good attitude and sense of humour!
What to leave at home on Saturdays
- Your dog (as you probably guessed from item #3 above)