CLINIC COORDINATOR’S HANDBOOK 2015 WELCOME ABOARD … · 2018-07-25 · Clinic Coordinator’s Manual ©SportMedBC CLINIC COORDINATOR’S HANDBOOK 2015 WELCOME ABOARD FOR INTRAINING

Clinic Coordinator’s Manual ©SportMedBC

CLINIC COORDINATOR’S HANDBOOK 2015 _________________________________________________________

WELCOME ABOARD FOR INTRAINING 2015!

We are pleased to have many familiar faces back in the ranks, and extend a warm welcome to those Clinic Coordinators who are joining the program for the first time!

InTraining is now in its twentieth year and, without question…YOU are the reason the program has been so successful. You are our front line. You and your team of leaders are the key to making each and every clinic participant's experience in the program a great one. Together, we have the forum to positively influence the lives of over 4000 individuals over the next 4-6 months and beyond!

Education is an integral component of the InTraining Program. Each week, in addition to the scheduled workout, you will be leading or facilitating an educational session. The Clinic Coordinator's Handbook has been developed for your use exclusively for the Sun Run InTraining Program. We have identified the topics that should be covered, key points that should be emphasized, and, where appropriate, made suggestions as to where each topic should be scheduled. The extensive coaching tips provide a training focus for the week, along with any cautions or suggestions emanating from past experience.

These notes are here to help you, whether you are conducting the educational session yourself, or bringing in a guest speaker.

Finally, remember that we are here to support you in anyway that we can, so do not hesitate to call on us. Good luck and have fun!

Lynn Kanuka, Ashley Reece, and Susan Nguyen SportMedBC InTraining Team

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Quick Reference Contact Information InTraining Program Coordinators: Lynn Kanuka [email protected] Ashley Reece [email protected] SportMedBC 2350-3713 Kensington Ave

Burnaby, BC V5B 0A7 Ph: 604-294-3050 Fax: 604-292-3020 Toll free: 1-888-755-3375

Area Coordinators:

Name Area Phone E-mail Address

Ceddy Nash Vancouver 1 778-398-1123 [email protected]

Geraldine Parent Vancouver 2 604-255-1860 [email protected]

Femina Matich North Shore (604) 921-9884 [email protected]

Rainy Kent Burnaby (604) 916-9914 [email protected]

Nancy Coles Richmond/ Delta (604) 230-4466 [email protected]

John and Johanna Mramor Surrey/Langley (604) 536-4067 [email protected]

Chris Rickaby Tri-Cities/NW (604) 524-1941 [email protected]

Kim Wolff Fraser Valley (604) 768-5268 [email protected]

Host Centre: (please enter your centre information) Address: Programmer: Email: PH:

mailto:[email protected]




PROGRAM OVERVIEW

SportMedBC, in partnership with The Vancouver Sun, is coordinating 10km InTraining clinics at over sixty recreation and fitness centres throughout British Columbia. The aim of the clinics is to motivate and assist a significant number of new runners and walkers to take part in the Vancouver Sun Run on April 19, 2015 through participation in a graduated training program that will begin on the weekend of January 17/18 2015.

SportMedBC is responsible for all aspects of producing the clinics – from initial planning and design of the concept, right through to the training of volunteers and development of necessary technical (i.e. InTraining program), and educational materials.

Logistics

Clinics start the weekend of January 17/18 2015.

The Vancouver Sun Run is on Sunday, April 19, 2015.

Program runs for 13 weeks.

Registration Fees

Registration = $142 plus GST (total of $149.10).

There will be no additional charges levied by the host centres for membership, etc.

The allocation of the registration fee is as follows:

InTraining Program Levels

InTraining to Walk10K, LearnToRun10K and Run10KStronger, plus NordicWalk10K at designated clinics only

To qualify for InTraining to Run10KStronger, the participant should be running regularly 2-3 times per week, for 20 – 30 minutes per session. For the Walk10K, NordicWalk10K and LearnToRun10K programs, the participants should be reasonably active and able to walk without difficulty for 30 minutes

Volunteer Leader Package Volunteer Leaders will receive:

Education (Leader workshops plus CPR certification)

One complimentary entry into The Vancouver Sun Run (An online entry form must be submitted)

Leader garment

The Sun Run InTraining Logbook

Host Centre20%

Sun Run Entry20%

Shirt/Logbook20%

Operations15%

Leadership25%

Host Centre Sun Run Entry T Shirt/Logbook Operations Leadership

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ADMINISTRATIVE INFORMATION

Volunteer Leaders & Training

A mandatory Clinic Coordinator briefing will be held on November 23, 2014 to review program updates, value-added options for 2015 and discuss the administrative requirements of the role.

All leader volunteers and Clinic Coordinators are required to attend a scheduled leader training session and have a current CPR certificate. It is the Clinic Coordinator's responsibility to ensure that all leaders in his/her group have attended the appropriate training session. (Note: CPR certification is valid for TWO years).

All volunteers should be familiar with the centre's staffing and volunteer policies, complete any required information forms, and satisfy the established criteria for volunteers.

All Nordic Walk leaders are required to attend a scheduled SportMedBC Nordic Walk training session (dates, times and locations to be determined).

Program Promotion

We have already begun advertising this year! We also have coverage planned in the newspaper (The Vancouver Sun) Global BC TV, AM1320, QMFM & TSN 1040 Radio.

We have sent out modifiable posters to each host centre, Clinic Coordinator and Area Coordinator. Official Sun Run InTraining clinic posters and flyers will be distributed to Clinic Coordinators in November to take to their host centres. Host centres are also encouraged to post their own advertisements around the centre in the absence of official promo pieces.

Registration

The host centre is responsible for participant registration. Centres will be prepared to register clinic participants on or around November 1st.

Individuals registering for the program will receive an information package and will be asked to indicate the InTraining program they wish to participate in – Walk10K, LearnToRun10K, Run10KStronger, or NordicWalk10K (Please note: not all programs are offered at all clinics). Please keep track of how many participants you have in each training group.

The host centre is responsible for providing a complete list of clinic registrants (including name, address and telephone numbers) to SportMedBC no later than Feb. 9, 2015.

A maximum registration limit will be pre-set with each individual clinic which is determined by the number of leaders (a 5 to 1 ratio must be maintained at all clinics). Past experience has demonstrated that many of the clinics "sell out" in the initial weeks of registration. If this is the case, individuals looking for the nearest available clinic should contact SportMedBC which will provide an up-to-date list of clinics that are still available.

Participants must be 16 years of age, or 13 years if accompanied by a participating adult. This must be enforced by the Clinic Coordinator. Adult and child must participate in the same group (i.e. both in Walk10K program or LearnToRun10K program etc.)

Late Registration

Space permitting, participants will be able to register for the clinics up to and including the third training session. Individuals will not be allowed to enter the program beyond this date.

There is some discretion, however, it should be kept in mind that those individuals who are not already active, and have not been following the program, can significantly disrupt the group after the second week, and potentially injure themselves trying to keep up. As the Clinic Coordinator, you will make the final decision.

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Refund Policy

Refunds will be allowed up to and including the day of the second session. REFUNDS WILL NOT BE ISSUED AFTER THIS. NO EXCEPTIONS!!

Registrants who wish to withdraw and have attended the clinics will be eligible to receive a $100 refund. Individuals who wish to withdraw and, for whatever reason, have not attended any sessions (and have also not received the Sun Run InTraining Logbook) will be eligible to receive a $125 refund. It is the host centre's responsibility to issue refunds.

Participants withdrawing from the program will not receive an entry into the Sun Run.

Medical History Forms

Participants will be required to complete a medical history form on the first day of the clinic. Clinic Coordinators should collect these forms and ensure that the information is kept in their care securely and confidentially. Any individual concerns should be referred in confidence to SportMedBC. These medical forms are required for liability reasons, and must be returned to SportMedBC after program completion for statistical data collection. (Note: Participants are not permitted to walk/run with the group until they have handed in a medical form. No exceptions.)

Sun Run Entries

Clinic registration includes an entry into the Vancouver Sun Run on April 19, 2015.

All clinic participants (including Clinic Coordinators and volunteer leaders) MUST be registered online if they wish to participate in the event.

Please note that the process has been changed from last year. This year, the Sun Run race registration has been combined with the participant Medical form. This means that participants will fill out their medical information and their race registration information on the first day of clinics. The Clinic Coordinators will then collect the forms and personally register the participants from their clinic for The Sun Run online. Participants will not be registering themselves for The Sun Run. This change has been put in place in response to feedback from previous year.

Registration must take place no later than February 20, 2014 following the third clinic session. Individuals who do not enter by this date, WILL NOT be entered in the event. NO EXCEPTIONS.

Clinic participants wishing to enter with a corporate team will need to submit an online entry through their corporate team captain (see corporate team section below) and not their clinic.

Corporate Team Participants

There will be a few clinic participants who register for the InTraining clinics and who will be participating in a corporate team in the Sun Run. In order to ensure that these individuals are properly registered as a member of their corporate team, they MUST fill in an online entry form with their corporate team.

InTraining participants who are running on a corporate team, WILL NOT receive any discount on their InTraining registration fee. Those who have paid the registration fee twice can request a refund from the Sun Run Office – ph: 604-689-9441.

In order to eliminate confusion, these individuals should not register online with your clinic. Please contact SportMedBC if you have any questions.

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Nordic Walking clinics

In response to the growing trend and positive feedback from InTraining participants, SportMedBC is planning to expand on the Nordic Walking clinics first launched in 2007. There has been a growing interest in Nordic Walking and we hope to accommodate all those clinics that wish to add Nordic Walking dependent on qualified leadership.

T-shirts and Sun Run InTraining Logbooks

Logbooks will not be printed this year, they will be available online for participants to download and print.

Technical training shirts will be provided to all participants by The Vancouver Sun and New Balance. Shirts will arrive at the host centre around Week 3.

Race Package Pickup

Each clinic will have the race packages for each leader and participant assembled as a group. Participants should be instructed to pick up their race packages from their centre towards the end of Sun Run week (week of April 13-17). You should arrange one specific date and time for pick-up – please discuss this with the Programmer. If there are exchanges or a need to upgrade race packages, participants are welcome to attend the trouble desk at the Fitness Fair. Further details will be provided closer to the time.

Part of the Sun Run "experience" is attending the Fitness Fair that is held 2 days prior to the big day at BC Place (Friday, April 17th and Saturday, April 18th), participants are welcome to attend, however they will not be picking up their race package there. Make sure this is made clear during the last few training weeks. More details about the Sun Run Fair will be available at www.sunrun.com

If participants are not registered for the Sun Run correctly and on time they may have to go to BC Place to pick up their race package.

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GOOD IDEAS from fellow Clinic Coordinators! Start and Finish Each InTraining Session on Time

Of all the feedback we receive from participants, many positive comments come from those clinics where punctuality is emphasized. On the other hand, negative comments are almost always connected with clinics that do not start when they say they are going to. Try to get a routine going and stick with it!

Name Tags

Participants regularly comment that nametags help a great deal in getting to know their leaders and fellow participants. Make sure all the leaders are introduced on the first day, and if possible, leaders should wear nametags from day 1.

Guest Speakers

Refer to SportMedBC’s Speakers List and organize a speaker to visit your clinic. Speakers are better received in the beginning of the training sessions, this will ensure that the run/walk session will not be cut short to try and get back for speakers if scheduled at the end. Please try to have all participants present for the presentation. Guest speakers should only come from the approved Speakers List. If you wish to use a speaker not on the list please contact SportMedBC for approval.

Encourage all Volunteers to Be Reliable

It is important that the volunteer leaders try to attend all of the scheduled group training sessions. The participants are counting on them to be there each week and respond well to continuity. Only leaders who attend 12/13 sessions will be eligible for the year-end Leader Attendance Draw.

Follow the Routine

The InTraining schedule has been carefully planned with incremental increases in duration and intensity. It is important to ensure that all participants follow the prescribed weekly workout. Always emphasize that participants should write down each workout in their Logbook as it is completed.

Make Safety a Priority

Always check the walk/run routes thoroughly before heading out. Encourage the leaders to take care when out on the roadways – take extra care at intersections and in high traffic areas. Run through the centre's emergency protocol at least once prior to the start of the sessions. Try to anticipate potential problems before they occur. Be familiar with your host centre’s protocol for injuries (many have paperwork that must be filled out, separate from SportMedBC paperwork). If an incident occurs ensure all documents are completed and submitted to SportMedBC as soon as possible.

Know Your Limitations

Encourage leaders not to try and answer questions or provide information on topics that they are not fully confident with, but rather, have them come to you, as Clinic Coordinator. Remember that SportMedBC is there to help you and has access to a wealth of information and expertise. Refer your participants to SportMedBC’s library, located on the homepage (www.sportmedbc.com), where participants will find in-depth articles on a large variety of topics. In addition, the Clinic Coordinator and Leader Online Community will contain useful coaching tips and articles on each education component of the program. Please refer your leaders to this useful resource.

Be Enthusiastic!

By providing a congenial, friendly and fun atmosphere, everyone in the clinic will have a better experience. In the past, many clinics have organized social activities following the workout – a bagel brunch, meetings for coffee, etc. Consider sharing some social organizational responsibilities with your leaders – i.e. designating a "social organizer", a warm-up coordinator, etc.

http://www.sportmedbc.com/

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OUT ON THE ROAD Be organized and remember…

Brief the participants on the route and workout for the session prior to hitting the road.

A minimum of two leaders per group – one at the front, one at the back, with one first-aid pack per group.

Make sure the leaders assume control of the group firmly and clearly at all traffic situations. Front walk/runners should make others in the group aware of all potential hazards i.e. posts, fire hydrants, cyclists, pedestrians etc.

Ensure that the timing and pacing of the group is accurate.

Be familiar with all routes prior to taking the group out.

Move throughout the group frequently, observing, and talking to participants throughout.

Encourage participants to listen to their body and heed warning signs.

Communicate loudly and clearly.

Do not allow participants to pass the front leader.

Carry money with you “just in case”.

Plan to make water stops out on the route.

Encourage participants to train at a level that is comfortable yet challenging.

Be considerate of others on the road i.e. single file.

Make sure that everyone makes it back to the centre! Placing a leader at the beginning of the group and one at the end can help ensure no one is lost!

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VOLUNTEER ORIENTATION MEETINGS

The meeting of your volunteer leaders and Centre Programmer should be arranged for the week before the first InTraining session.

Topics to Cover: Emergency Protocol Clinic Coordinator and/or Centre Programmer should briefly review the

centre’s emergency protocols and procedures. Schedule a practice with the leaders (if possible) prior to first session.

Training Routes Routes should now be planned and mapped out. Familiarize the leaders with

each route (ensure that they have a chance to walk/run each one prior to the first session).

Leader Responsibilities Review the leader responsibilities – stressing that the workout is for the

participant. Have each leader complete and return the Leader Roles and Responsibilities contract online – a unique link will be given to Clinic Coordinators.

Training Program It is a good idea to review the program each week. Review how to deal with

individuals who have problems following the plan (egos, injury, etc.). Promote a safe, progressive concept.

Formulating Running Review how to ensure participants are slotted into the appropriate groups at

the first session. Discuss movement between groups over the first few weeks.

Typical Group Training Day Review the logistics of a typical session. Start times strictly enforced. Mid-week Training Sessions Discuss how the Leaders can facilitate compliance with the mid-week

sessions. Education Topics The Clinic Coordinator is responsible for delivery. Leaders need to be familiar

with information presented. Local resources (speakers) can be organized. When organizing your speakers, please refer to the Clinic Coordinator Online Community for a list of approved speakers.

Logistics for First Day Refer to Section Three – p. 37 Medical Forms Clinic Coordinator to collect all medical history forms and kept in a safe,

confidential manner. Review and note any participants with health issues. Only critical information should be shared with the leaders. Keep in mind that this is confidential information!

Clinic Inventory Designate an appropriate leader to reconcile all clinic inventory, fanny pack

distribution, attendance list, etc. so that you as Clinic Coordinator are available to the participants.

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PROGRAM TIMELINES FOR 2015 NOVEMBER

Clinic Coordinator contracts distributed by Area Coordinators – signed and returned by October 1st, 2014.

Clinic Coordinator briefing to review program focus, administrative requirements. November 23, 2013 at Return Leader Training day – 12pm.

Recruitment of leaders - Attempt to recruit those who have been associated with InTraining clinics in the past. - Attempt to recruit leaders from your own contacts (friends, relatives, etc) - SportMedBC will advertise & refer appropriate volunteers to the applicable centre, as well as supply lists of previous leaders

Return Leader Training Day confirmation of attendance for education sessions and CPR by November 15th.

Return Leader Training Day – November 23th, 2014 at Burnaby South Secondary (8.00am - 12.30pm – CPR and CC briefing in afternoon). Lunch will be provided only to CC’s at the briefing and there will be a snack bar open with items for purchase

DECEMBER

Confirm orientation meeting date & time with your Area Coordinator.

Begin booking guest speakers (Reminder: 15-min. max. presentation – keeping it interesting) – maximum 4 guest speakers. List of approved speakers will be distributed. o Contact Alliance to arrange clinic visit and shoe talk for Week 1 or 2 of clinics o Please contact SportMedBC to have any additional speakers approved for this list.

*remember any speakers not on the approved speakers list are not permitted to speak at the clinics unless otherwise stated by SportMedBC.

Review Clinic Coordinator’s handbook.

Briefing with Area Coordinator.

Meet with Centre Programmer to discuss advertising/promotion of the clinic along with required support (i.e. session one registration assistance, centre protocol, financial social contribution, motivational giveaways (passes/donations), photo copying availability, etc.)

At this time request a room for your January volunteer orientation meeting (leaders & programmer) for team introductions & clinic organization.

JANUARY

New Leader Training Day confirmation of attendance for education and CPR by December 26th . 2014.

New Leader Training Day – January 11, 2015 at Burnaby South Secondary (8.00-12.30pm – CPR in afternoon). Lunch will not be provided but snacks and refreshments will be provided throughout the day.

Interior Leader Education Day –January 10th in Penticton.

Clinic supplies collected from Area Coordinator.

Centre meeting (supply name tags, snack, run routes, phone list, etc) – volunteer recognition items (garments, leader vests & fanny packs) will be available for this meeting from SportMedBC.

Clinics begin – week of Saturday, January 17th, 2015. - Medical forms collected – kept for reference until the end of the clinics, then returned to SportMedBC with clinic supplies.

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-Remember that you will need to complete The Sun Run race registration for participants from your clinic this year. - Participant T–shirt size requests collected

Attendance/sign-up sheet to be available 1st clinic day – this will track participant/leader attendance for follow up.

Guest speakers o Alliance Athletics talk at 1st or 2nd week of clinics.

Establishing groups and paces within each group.

Participant social calendar could be handed out by month end (if your centre has such events).

Compile & distribute phone list (not mandatory inclusion of all) by month end to help individuals organize their own mid-week training

FEBRUARY

Participant clinic registration closes after the 3rd training session.

Online Sun Run entry closes Friday, February 20, 2015.

Sun Run entry summary sheet to SportMedBC by Friday, February 20, 2015.

T-shirt sizes required to SportMedBC by February 9, 2015. MARCH

Motivational inspiration.

Guest speakers.

Optional in-house 5km walk/run in week 7 (can also join other local clinics to have a run 5km walk/run).

Submit/Upload photos that have been collected throughout clinic to SportMedBC on the Clinic Coordinator Community for the Wind-Up CD.

Vancouver Sun photographer visiting some clinics to take promotional photos.

Participant, Leader and CC feedback forms available in an online format in the final weeks of the clinic. Feedback forms should be submitted by the 2nd week of May.

Leader award nominations – 5 and 10 year, Leader of the Year, Leader Attendance (at least 12 of the 13 clinic sessions). Leader of the Year Nominations closed March 24, 2015.

APRIL

Event day logistics (i.e. bus, express train, lunch, potluck).

Clinic wind-up social.

Inform Leaders of area wind-up plans.

Return of fanny packs (needed for Sun Run medical coverage) in exchange for race packages.

Race packages distributed during Sun Run week.

Vancouver Sun Run event day Sunday, April 19th 2015

Area wind-ups – To Be Confirmed

Debriefing of Clinic Coordinators by the Area Coordinators. MAY

All clinic supplies returned and accounted for – deadline May 1st, 2015. o Honorariums will be mailed out once all clinic supplies are returned.

*Please remember misplaced supplies are the responsibility of the Clinic Coordinator.

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FAQs for Coordinators and Leaders Some questions are asked and some comments are made year after year, and we thought we’d explain some of the answers… Q: Why don’t we give the participants something other than a T-shirt for a change? For example, a water bottle perhaps? A: The clinic sponsors – The Vancouver Sun and New Balance want participants clearly branded in NB clothing, advertising the clinics and the program and their involvement. Q: Who benefits from the clinic fees collected? A: Clinic fees contribute to the management of the program. Funds are allocated to:

Leadership – training, honoraria, recognition (25%) Host Centre – Facility Hosting Fee (20%) Sun Run Entry Fee (20%) T-shirt, Logbook and resources (20%) Operations (15%)

Q: I am doing better with the training than I thought I would – how do I change my estimated Sun Run finishing time to a faster one? A:The Sun Run office can edit the time that you entered when you registered for the event. It is a good idea to under estimate your finishing time when you register initially as it is easier to move participants back to a slower bib colour (If closer to race day you think you may finish with a longer time than you originally thought) than it is to be re issued with a new bib colour for a faster time. Q: Why do we receive our race packages only a few days before the event? A: Race numbers are produced only 1 week before the event due to continual updates and revisions of estimated finishing times. The Sun Run Office does their best to have the bibs, timing chips and t-shirts sent out as soon as they can. Q: Why do walkers have to wait so long for the start of their section? A: All Sun Run participants are encouraged to be at the start for 9 am to experience the incredible atmosphere and thrill of being a part of a 55,000 strong crowd of runners and walkers. Walkers have the option of turning up later if they so choose. Please keep in mind however, that road closures and traffic issues may make it harder to get to the start line at a later time.

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Walk10K/Nordic Walk10K Program

Walking with or without poles is an excellent form of exercise that will improve your cardiovascular and muscular fitness. Your goal for following the SportMedBC Walk10K program should be to safely and comfortably complete a 10K distance at the end of 13 weeks. Your personal pace is entirely up to you, and you should, for the most part, be relaxed, steady, and able to carry on a conversation. Whether you are a beginner, or already an avid walker the SportMedBC Walk10K Program will provide you with a comfortable progression of distances and change-of-pace to ensure your training is successful. You will have variety and flexibility within the program to progress according to your own level, and as a Nordic Walker you will gradually learn to become more comfortable and efficient with your poles. Even though walking is the most natural exercise you can do, building up your distance and pace will require good concentration, so remember, this is not a stroll; you’ll have to reschedule stopping to feed the ducks!

WEEK 1

Session 1 44 min.

Warm-up: Walk slow & easy for 10 min. 3 min. brisk walk followed by 2 min. slow & easy recovery walk; 2 min. brisk walk - 2 min. recovery walk; 1 min. brisk walk - 2 min. recovery walk. Do this combination 2 times. Cool-down: Walk slow & easy for 10 min.

Session 2 30 min.

Warm-up: Walk slow & easy for 5 min. Walk for 20 min. Cool-down: Walk slow & easy for 5 min.

Session 3 35 min.


Coaching Advice: Change of pace intervals will improve your fitness level, add variety and help prevent

injury. Your warm-ups, cool-downs and recoveries should be slow and easy so that you can carry on a conversation. In contrast, the change-of-pace intervals should be brisk, which means you are just slightly faster than your talking pace. Walking briskly will help you become more efficient at your talking pace. Please note: You can choose NOT to do the change-of-pace intervals and simply Walk/Nordic Walk at a comfortable steady pace, however make sure you complete the total number of minutes for the session. Nordic Walkers: Be patient. It’s going to take time for you to become more comfortable with your new appendages: your poles! Even those with experience will need to adapt to the change of pace intervals.

WEEK 2

Session 1 40 min.

Warm-up: Walk slow & easy for 10 min. 2 min. brisk walk followed by 2 min. slow & easy recovery walk; Do this combination 5 times. Cool-down: Walk slow & easy for 10 min.

Session 2 30 min.


Session 3 40 min.


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Coaching Advice: The 2-min. change of pace intervals may seem long because you’re not used to

changing your pace. A “brisk” walk means slightly faster than your talking pace. Focus on increasing your arm action slightly so that your legs will respond. Remember, it’s meant to stay comfortable. Nordic Walkers: Try to find your own rhythm with your poles. Arms are everything! Try to establish arm/leg coordination through your arm swing. Remember you can choose NOT to do the change-of-pace intervals and simply Walk/Nordic Walk at a comfortable steady pace, however make sure you complete the total number of minutes for the session.

WEEK 3

Ideally, you will always be able to complete all 3 training sessions each week. Of the 3 sessions, #1 is most important because it involves progression. So if you have to miss Session #1, try to complete that workout on your own in place of #2 or #3. That way you’ll be better prepared for the next week’s progressions.

Session 1 54 min.


Session 2 40 min.


Session 3 50 min.


Coaching Advice: Have fun with this session! One–minute efforts are easy to focus on, but be careful not

to find yourself pushing too hard. Your pace should stay slightly faster than a talking pace, and you should always feel as though you could have done more. Stay with a brisk arm action during the interval, and relax during the recovery. Remember, you are InTraining for the Sun Run 10K, not a sprint! Nordic Walkers: Keep a balanced upright posture while continuing to establish your rhythm. Remember you can choose NOT to do the change-of-pace intervals and simply Walk/Nordic Walk at a comfortable steady pace, however make sure you complete the total number of minutes for the session.

WEEK 4 – Easy Recovery Week

Session 1 40 min.

Easy Week. Warm-up: Walk slow & easy for 10 min. Easy 20 min. walk. Cool-down: Walk slow & easy for 10 min.

Session 2 30 min.


Session 3 40 min.


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Coaching Advice: You’ve come a long way since Week #1. No doubt those change-of-pace intervals were

a new experience for you! By learning to walk “briskly”, your nice and easy talking pace will begin to feel more comfortable. Enjoy a much-deserved 40min. steady walk without change-of-pace intervals. Just be sure to keep your pace relaxed and comfortable. Nordic Walkers: A reminder to review the Nordic Walking progressions levels. Focus on a full forward and backward arm swing from the shoulder and torso, with a nice long stride.

WEEK 5

Okay gang, after the previous recovery week all programs this week have an increased workload. YOU CAN DO IT! Make sure you warm-up and cool-down properly as always, and remember to KEEP A LOG BOOK. Jot down how and what you are feeling after every workout and take note of any unusual aches or pains. They should subside after a few days, but if they don’t, it’s okay to take a day or two off.

Session 1 51 min.


Session 2 40 min.


Session 3 50 min.


Coaching Advice: Your program continues to parallel the Run program, but now your volume starts to

increase. Your warm-up and cool-down have both increased to 15 min. You have to gradually build to that 10K distance. Nordic Walkers: You’re ready to gradually increase your stride. Your arm swing will naturally increase and there will be more time for a plant and push. Remember you can choose NOT to do the change-of-pace intervals and simply Walk/Nordic Walk at a comfortable steady pace, however make sure you complete the total number of minutes for the session.

WEEK 6 Your legs may be feeling tired or heavy, but don’t worry – this is normal. Your body is adapting to the progressive demands of the training program. And at this stage your psyche can play tricks on you as well. So try to stay mentally strong. As always, it’s important to complete all 3 sessions, even if your mind is trying to talk you out of it! Trust me: you’ll climb out of the tired stage to a new level of fitness soon.

Session 1 66 min.

Warm-up: Walk slow & easy for 15 min. 3 min. brisk walk followed by 2 min. slow & easy recovery walk; 2 min. brisk walk - 2 min. slow & easy recovery walk; 1 min. brisk walk - 2 min. slow & easy recovery walk. Do this combination 3 times. Cool-down: Walk slow & easy for 15 min.

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Session 2 40 min.


Session 3 60 min.


Coaching Advice: This week’s workout is what I refer to as the “Bread and Butter Session” – it includes all

the elements of a training program: concentration, rhythm, and focus. All three components are required as you work through the 3-min., 2-min., and 1-min. intervals. You now have experience with timed intervals, so judge your pace accordingly. Varying the pace as you go from longer efforts to shorter efforts should come more naturally to you now. Nordic Walkers: For added propulsion, try pushing the pole behind you by increasing your shoulder/elbow extension. Remember you can choose NOT to do the change-of-pace intervals and simply Walk/Nordic Walk at a comfortable steady pace, however make sure you complete the total number of minutes for the session.

WEEK 7 – Over Halfway! Congratulations! You are more than halfway through the program, and over the past seven weeks you’ve gained valuable insight into what your body can handle. If you’re still feeling a little sluggish, don’t fret, as it will soon subside. Just make sure you are spreading out your workouts each week to allow adequate recovery time between sessions. As you work hard this week, keep in mind that Week 8 will offer a well deserved and much-needed recovery period!

Session 1 Approx. 60 min. or 5K distance

Warm-up: Walk slow & easy for 5 min. 5K Walk Cool-down: Walk slow & easy for 5 min.

Session 2 50 min.


Session 3 70 min.


Coaching Advice: This week you can mentally prepare yourself for that 10K distance by challenging

yourself with a 5K event. Mark out a reasonably accurate 5K course, and have fun with it! You should stay at a comfortable 10K pace, so that when you finish your 5K you’ll want to keep going (but don’t!). Relish in the fact that you KNOW you could go further. Carry that confidence forward over the next few weeks, saving your strong 10K effort for Event Day – you’ll be glad you did. Nordic Walkers: Continue to work at that full shoulder/torso arm swing finishing with a full shoulder/elbow extension forming an “A” at a 45 degree angle behind you.

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WEEK 8 – Easy Recovery Week Congratulations! You have reached yet another important milestone in your journey to the Sun Run! As you may have noticed, every fourth week in the program is a well-earned recovery week. When you reach this plateau, your workload is significantly reduced. You may surprise yourself with how easy you find it! If you have any unusual aches or pains, this is a good week to take a break from InTraining. Try replacing one walk or run session with some low impact cross-training to give your legs a rest.

Session 1 70 min.

Easy Week Warm-up: Walk slow & easy for 5 min. Walk for 60 min. Cool-down: Walk slow & easy for 5 min.

Session 2 30 min.


Session 3 40 min.


Coaching Advice: You deserve this easy week of steady walks without any change-of-pace intervals. The

volume is down, so resist the temptation to go farther as you settle into a comfortable talking pace. Remember, your body and mind needs to recover so that you’ll be ready for more work next week! Nordic Walkers: Now you’re ready to try opening the palm of the hand at the end of the full shoulder/body extension. Pretend the pole is a baton you are handing off to someone.

WEEK 9 It’s time to get back to business. After an easy recovery week, you’re ready to increase your workload once again. This is the last big push in your climb towards The Vancouver Sun Run!

Session 1 80 min.

Warm-up: Walk slow & easy for 15 min. 5 min. brisk walk followed by 2 min. slow & easy recovery walk; 4 min. brisk walk - 2 min. recovery walk; 3 min. brisk walk - 2 min. recovery walk; 2 min. brisk walk - 2 min. recovery walk; 1 min. brisk walk - 2 min. recovery walk. Do this combination 2 times. Cool-down: Walk slow & easy for 15 min.

Session 2 50 min.


Session 3 70 min.


Coaching Advice: As you work through the regular change-of-pace intervals you’ll complete your longest

sessions yet – 80 min. in total. You’ll likely find the “reverse ladder” session pleasant, because the time decreases with each interval. As you walk, remember that your pace is meant to be brisk but comfortable.

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Nordic Walkers: If you introduce a slight forward lean from the ankle, you’ll enhance the power of your walk. Remember you can choose NOT to do the change-of-pace intervals and simply Walk/Nordic Walk at a comfortable steady pace, however make sure you complete the total number of minutes for the session.

WEEK 10 The volume and intensity of your InTraining sessions continues to climb. But, by this point, you know you’re up for the challenge – just keep up the hard work and determination! Your 10K goal is now within sight! Cross Training Ideas: If, for whatever reason, you are forced to miss a session try cross training. Cross training means participating in a variety of training activities. Almost any activity that can get you huffing and puffing qualifies: skiing, pool running, cycling, swimming, in-line skating, hiking and walking are all excellent choices. In my experience, pool running has the best transfer to walking and running. For a detailed description of pool running, I have posted an article on our website at www.sportmedbc.com in our article library. And remember by taking part in one of the many cross training activities in addition to, or in place of your InTraining session, you can maintain and even increase your overall fitness. Cross training can also help you to build overall strength in addition to areas specific to walking.

Session 1 80 min.


Session 2 50 min.


Session 3 80 min.


Coaching Advice: Your workouts should be starting to feel good. Your increased fitness level is the result

of all your hard work. Don’t be surprised if you are now enjoying the challenges of completing the tough sessions. Try to incorporate some mental imagery into your workouts. For example, when you do your 2 min. intervals imagine yourself on the starting line of a “5K” and focus on pushing the pace a little harder. At the rate you are progressing you will, in a few more weeks, find the “10K” pace almost relaxing. Nordic Walkers: Torso rotation initiates and increases the arm swing. You’ve been doing it naturally, but now you’re ready to focus on it. Remember, as always you can choose NOT to do the change-of-pace intervals and simply Walk/Nordic Walk at a comfortable steady pace, however perhaps now for a little variety try these simple 2 minute intervals. Either way make sure you complete the total number of minutes for the session.


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WEEK 11 Oh Joy! Hill Training this week for all! (YES, the Sun Run course does have a few serious hills!) Whether you are walking or running, hills are always challenging. As you make the climb, try to remember the following:

Lean slightly into the hill while hinging at the waist.

Keep the stomach and back strong.

Focus only on the few feet in front of you.

Shorten your leg stride slightly with small, quick steps.

Land on the balls of your feet and lift your knees a little higher than normal.

Keep those arms pumping!

Be patient and before you know it you’ll be going down the other side!

Finally, make sure you take it easy on the downhill recovery as the stress is much greater on all joints and muscles than when travelling uphill.

Coaching Tips: If you can’t find an appropriate hill, choose the no hill option. During the brisk intervals, use mental imagery, and imagine that you are actually climbing a hill. Use quick arms and a shorter stride. This workout (hills or not) will boost your ability to tackle those hills along the Sun Run course.

Session 1 Approx. 75-90 min.

Warm-up: Walk slow & easy for 15 min. Find a hill that has an incline of approximately 25 degrees; you will do 1 min. brisk walk uphill and walk back down the hill at a slow and easy recovery walk pace; Do this combination 10 times. Using the same hill, you will do a 30 second brisk walk uphill and walk back down the hill at a slow and easy recovery pace; Do this combination 8 times. NO HILL OPTION: 2 min. brisk walk followed by a 2 min. slow & easy recovery walk; Do this combination 6 times. 1 min. brisk walk followed by a 2 min slow & easy recovery walk; Do this combination 6 times. Cool-down: Walk slow & easy for 15 min.

Session 2 50 min.


Session 3 70 min.


Coaching Advice: All elements of the program are converging: increased volume, effective change-of-pace

intervals, and now hill training. If you cannot find an appropriate hill, do the intervals as indicated on a varied undulating course. You may also want to do the longer suggested intervals by using imagery! You’ll need the confidence that this workout will bring to tackle those hills along the Sun Run course! Nordic Walkers: On the uphill, poles will not be planted as far forward as they are on level ground. On the downhill be careful to angle poles behind you. Don’t plant them in front of you. It’s not safe. You can choose NOT to do the change-of-pace intervals and simply Walk/Nordic Walk at a comfortable steady pace, however I’d recommend choosing an undulating course and make sure you complete the total number of minutes for the session.

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WEEK 12 – Easy Recovery Week The hardest part is behind you – everything you do from this point on is simply icing on the cake! Take good care of yourself so you’ll be at you best for the big day. RESIST the urge to test yourself beyond 10K before the event. Remember all you’ve learned:

1. Keep your body upright. 2. Focus on your arms for rhythm. 3. Lift those knees as soon as the feet hit the ground. 4. Breathe comfortably as you maintain talking pace. 5. BE CONFIDENT! You can do this!

Here are a few extra ideas to help you through these final workouts:

1. Plan a destination for your route, and have someone pick you up with a dry set of clothes at the other end so that you can enjoy a nice snack, lunch or dinner together as a reward.

2. Massage works wonders for the legs and body. If your partner isn’t willing, splurge on an authentic spa massage after your Session #3.

3. Rent a running movie. St. Ralph for example is an uplifting story about a young boy who, against all odds, is determined to create a miracle for his mother and attempt to win the Boston marathon.

Session 1 90 min.


Session 2 50 min.


Session 3 75 min.


Coaching Advice: You’re almost there! This is a very important week: Stay comfortable and relaxed, as

you imagine yourself in the 10K on Event Day. You must really try to focus and concentrate on maintaining your talking-pace rhythm for these long steady walks. As always, you should feel like you could have done more. Make sure you take good care of yourself this week with proper hydration, nutrition and rest. Important! Resist the temptation to test yourself over 10K. Have confidence in your preparation, and save your best for Event Day next week. If you feel you must know exactly how you are doing, do only 8K, and leave yourself feeling great and wanting to do more.

Nordic Walking: Focus on putting it all together.

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WEEK 13 – This is it! Congratulations! You’ve completed 13 weeks of InTraining and are now ready for the Sun Run. Your dedication to this program has improved your health and fitness, and your perseverance has no doubt led to a new-found confidence in other areas of your life. This is an easy week for your muscles and mind; they need a full recovery so that you are rested and ready for race day. Be confident! Even if you feel nervous, the excitement and support of the other 55,000 Sun Runners will carry you to the finish line!

Session 1 44 min.

Warm-up: Walk slow & easy for 10 min. 3 min. brisk walk followed by 2 min. slow & easy recovery walk; 2 min. brisk walk - 2 min. recovery walk; 1 min. brisk walk - 2 min. recovery walk; Do this combination 2 times. Cool-down: Walk slow & easy for 10 min.

Session 2 40 min.


Session 3

Event Day 10K: Have fun and take care not to start out too quickly for yourself. Congratulations!

Coaching Advice: Congratulations on the 90 min, you completed twice in these last two weeks of

InTraining. Enjoy the easy steady walks this week as you cruise to the Sun Run start line. Now that you’ve mastered change-of-pace intervals, it’s time to really focus on the rhythm of your arm action. Your body now has the muscle memory for your familiar talking pace; this is the pace you will need to find for Sun Run, Walkers and Nordic Walkers alike. * Very Important: For those clinics falling near the end of the week, please do not try to fit in Session #2 or #3 unless you have a good 48 hours before the Big Event.

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LearnToRun10K Program So you’ve decided you’d like to LearnToRun10K! If you’ve never run before, or if you’ve not done any running for 3 months or longer, then this is the program for you! You’ll notice the gradual progression in which the walking time decreases as the running time slowly increases, so that by the end of 13 weeks you will be prepared to choose to either Walk/Run10K or Run10K. This carefully tested exercise plan involves three training sessions each week, ranging in length from 28 minutes to 76 minutes. A sports watch can help you time the walk/run segments of your sessions.

There is great flexibility in this program in that if you discover you are most comfortable with a combination of walking and running, and decide not to progress to running only, you can choose the RunWalk Option after 6 weeks. The most important thing to remember is that speed at this stage is irrelevant. Your “run” portion should be a very slow jog, always at a comfortable talking pace, (i.e. you should feel as though you could briskly walk as fast as you are running) and be able to carry on a conversation, 2 or 3 sentences at a time, without losing your breath. If you find the pace is too slow, be patient and resist the temptation to skip ahead. You won’t increase your fitness just your risk of injury.

WEEK 1 Session 1 34 min.

Warm-up: Walk slow & easy 5 min. Run 1 min. Walk 2 min. Do this 8 times. Cool-down: Walk slow & easy 5 min.

Session 2 28 min.


Session 3 31 min.


Coaching Advice: Congratulations! To make the decision to do the InTraining program was the first step; to have the first week under your belt is even better! You’re on your way! Remember not to worry about how fast you run. “Pace is personal”. You should be at a comfortable talking pace during all your warm-ups, cool-downs, and for the entire session including the timed runs. Your run should really feel more like a shuffle. Imagine yourself doing the “cha-cha” – quick little steps alongside a short little arm swing with almost no knee lift. The idea is that ultimately the run portions mesh with the walk portions so that your body and mind hardly know the difference.



Session 2 31 min.


Session 3 34 min.


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Coaching Advice: Because the pace is relaxed and comfortable it should be easy to keep your group together. No doubt there will be some who have a personal pace that is faster than another, however by doing the intervals of running and walking you can regroup after each timed run, in this case every 2-minutes. It’s best to encourage camaraderie and good group dynamics early, so that you’re all used to helping each other, chatting and working together. This cannot be accomplished if participants spread out. If you’re on your own, I cannot stress enough the importance of staying comfortable. The tendency is always to do too much too soon.



Session 2 34 min.

Warm-up: Walk slow & easy 5 min. Run 2 min. Walk 2 min. Do this 6 times. Cool-down: Walk slow & easy 5 minutes

Session 3 40 min.


Coaching Advice: As the run portion gets longer the key is to remember it’s the arm action that regulates the rhythm and pace. Focus on keeping the shoulders square and relaxed, driving the arms comfortably backward, so that they then swing forward freely, thus maintaining a nice comfortable rhythm. You’ll find that the legs will adjust accordingly. Remember, your personal pace needs to stay comfortable, and when you finish every session, you should always feel as though you could have done more.

WEEK 4 EASY RECOVERY WEEK

Session 1 40 min.


Session 2 30 min.


Session 3 40 min.

Warm-up: Walk slow & easy 5 min. Run 3 min. Walk 2 min. Do this 6 times. Cool-down: Walk slow & easy 5 minutes

Coaching Advice: You’ve already come a long way since Session 1, and your body needs a rest as we slowly build on your fitness level. Remember how unsure of yourself you were when you first tackled these running intervals? You should be starting to understand your own comfort zone now and have more confidence with the rhythm of your runs. Enjoy the easy week, and keep your pace relaxed and comfortable.



Session 2 34 min.


Session 3 42 min.


Coaching Advice: To this point you have been finding your own natural rhythm as you work through your easy

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talking pace runs. It is now time to think more about your technique. Focus on keeping your body upright and relaxed, maintaining a comfortable, natural stride length. Ideally you will find you land slightly more towards the mid-foot. It depends on your stride length and personal pace, but staying light on your feet, and landing with a soft knee on your mid-foot or almost flat-foot would be optimal. Feeling relaxed and comfortable is what is important. As always, remember your arm action controls the pace. Nice little steps accompanied by a short arm swing, and still very little knee lift. By now you may have realized it would be useful to have a sports watch, so that you can easily set the countdown timer such that it beeps every minute and you are able to keep track of the total time with the stop watch component. Many of you will also have found various applications on your phones that will allow you to set the interval times accordingly.



Session 2 38 min.


Session 3 50 min.


Coaching Advice: At this stage you may find that you feel a heaviness in your legs as the timed running intervals have been slowly increasing. This is normal! If you talk about it within your group you’ll find you are not alone. Although you may feel a little tired, persevere through this and you’ll feel better soon. Your body is constantly adjusting to its new workloads and a training effect is taking place. Remember to stay relaxed and maintain your personal talking pace by focusing on your arm action. THIS IS A GOOD TIME TO ASSESS HOW YOU ARE FEELING: Remember your goal is to safely and comfortably complete a 10K event. It’s important to be honest with yourself and realize that everyone is different. The walking portions of your sessions have been decreasing while the running portions have been increasing. At any time throughout the remaining weeks, you can choose to continue with the program as indicated, or choose the RUNWALK option presented each week, depending on how you are feeling. *If the running progressions have been comfortable for you, then you can choose to continue with these progressions. Your running time will continue to progress, with significantly less walking time, so that you will then be prepared to primarily run a 10K with very little, if any, walking. *If you find you are struggling at any time with the increases in running time, or simply like the idea of staying with a combination of walking and running, then you can choose the RUNWALK option presented each week. This option is the best option for beginners and will prepare you to complete a 10K by doing a combination of walking and running, instead of primarily running. In fact the run portion never progresses beyond 10 minutes at a time. The key is for you to feel comfortable and well throughout the program.

WEEK 7

Session 1 54 min. or 5K distance

Warm-up: Walk slow & easy 5 min. Run 10 min. Walk 1 min. Do this 4 times or repeat pattern over the 5K distance. Cool-down: Walk slow & easy 5 min.

Session 2 40 min.


Session 3 52 min.


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RUNWALK OPTION:

Session 1 52 min. or 5K distance

Warm-up: Walk slow & easy 5 min. Run 6 min. Walk 1 min. Do this 6 times or repeat pattern over the 5K distance. Cool-down: Walk slow & easy 5 min.

Session 2 40 min.


Session 3 50 min.


Coaching Advice: Congratulations! You are over halfway through the program, and you have learned so much about what your body can handle. If you’re still feeling somewhat heavy in your legs don’t worry, it’ll soon subside. In the remaining weeks you will have the RUNWALK OPTION available to you, and you can choose that option if you find you are struggling with the increases in running time. A reminder the RUNWALK option is definitely the best option for beginners. There is no wrong decision. Either way you will safely and comfortably complete the event in the way that is best for you. This week, since you are over halfway, it would be a great idea to boost your confidence and test yourself over a 5K. Mark out a reasonably accurate course, and repeat your indicated pattern of walking and running over that 5K distance. You can do it! It’s so important to stay relaxed and keep the pace consistent as always. Focus on that arm action and the legs will follow. Keep the shoulders relaxed by pinching your thumb together with your middle finger. It takes the stress out of your upper body and places it on a small pressure point


Session 1 54 min.


Session 2 38 min.


Session 3 46 min.


RUNWALK OPTION:

Session 1 52 min.


Session 2 38 min.


Session 3 46 min.


Coaching Advice: Well done! You deserve a nice easy week! Volume is down this week so that you can be comfortable knowing you can handle the workload. If you have any unusual aches or pains this is a good week to take a day or two off and perhaps do some cross training for a change. Remember to speak to your leader or clinic coordinator for advice.

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Warm-up: Walk slow & easy 5 min. Run 10 min. Walk 1 min. Run 15 min. Walk 1 min. Run 20 min. Walk 1 min. Run 10 min. Cool-down: Walk slow & easy 5 min.

Session 2 46 min.


Session 3 54 min.


Coaching Advice: Back to work again, with significant increases in your total workout time! Remember, you are preparing for 10 kilometers. That means the volume, or total time spent walking and running has to gradually progress so that physically and mentally you are prepared for the distance. As always, pace is personal, and should always stay at a talking pace. It’s all about your body adjusting to the impact and your mind adjusting to the distance. Be confident, strong and relaxed.


Warm-up: Walk slow & easy 5 min. Run 10 min. Walk 1 min. Run 20 min. Walk 1 min. Run 30 min. Cool-down: Walk slow & easy 5 min.

Session 2 54 min.


Session 3 57 min.


RUNWALK OPTION:

Session 1 66 min.


Session 2 45 min.


Session 3 55 min.


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RUNWALK OPTION:

Session 1 73 min.


Session 2 55 min.


Session 3 58 min.


Coaching Advice: This is a big week as you tackle more increases in time spent running with the usual 1-minute of walking in-between. You are ready for it! Rhythm is the key, maintained by focusing on a relaxed comfortable arm action. Again, it’s all about getting used to impact and distance. Remember there are always those that would like to go faster, but “speed” is truly irrelevant right now. You are “learning to run” and it should feel easy and comfortable. Running faster comes in the next stage of InTraining.


Warm-up: Walk slow & easy 5 min. Run 40 min. Walk 1 min. Run 20 min. Cool-down: Walk slow & easy 5 min.

Session 2 54 min.


Session 3 57 min.


RUNWALK OPTION:

Session 1 76 min.


Session 2 55 min.


Session 3 58 min.


Coaching Advice: You can feel such confidence in your preparation! Solid work this week as you reach your maximums for the program in both volume and total running time. In the RUNWALK you’re up to a milestone 76 minutes in workout time, with repeats of 10 minutes of running time. In the RUN you realize you are now able to run as long as you need to, providing you stay with your own personal talking pace. Lots of talking, encouragement and maintaining a relaxed,efficient stride through a nice comfortable arm action. This is a big week and remember, you’re nearly there! Keep in mind how far you’ve progressed from the first session, where running continuously for any length of time hardly seemed possible.

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WEEK 12 EASY VOLUME WEEK

Session 1 60 min.

Warm-up: Walk slow & easy 5 min. Run 50 min. Cool-down: Walk slow & easy 5 min.

Session 2 43 min.


Session 3 52 min.


Coaching Advice: You’re almost there! This is a very important week: You should feel comfortable as the volume and time spent running are less than last week in order to give you some recovery as you begin to gather yourself for the Big Event only 10 days away. Mentally you simply have to believe in yourself and the workouts should feel easy. Stay focused and concentrate on maintaining your rhythm. Imagine that next week you’ll be crossing the finish line! If you are finding you cannot carry on a conversation, then as always, slow down and take a walk break if you need to! Run as you feel, and be proud of yourself! Important! Resist the temptation to test yourself over 10K. Have confidence in your preparation, and save your best for Event Day next week. If you feel you must know exactly how you are going, do only 8K, and leave yourself feeling great and wanting to do more.


Warm-up: Walk slow & easy 5 min. Run 40 min. Cool-down: Walk slow & easy 5 min.

Session 2 43 min.


Session 3

Event Day 10K: RunWalk as you feel, have fun, and take care not to start out too quickly for yourself.

RUNWALK OPTION:

Session 1 64 min.


Session 2 40 min.


Session 3 52 min.


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Congratulations!

Coaching Advice: You are ready to safely and comfortably complete your Event Day 10K, with personal combinations of walking and running as you feel! You should have great confidence in your preparation. The hard work is done and it’s time for the Grand Finale. You deserve a nice easy week to allow your muscles and mind a full recovery so that you feel rested and ready on Event Day. Congratulations: You did it! *Very Important: For those of you following a pattern where Session #1 falls near the end of the week, please do not try to fit in Session #2 or #3 unless you have a good 48 hours before the Big Event.

Run10KStronger Program

So YOU are a runner! You have either already completed the LearnToRun10K program and are ready to progress further with your running, or you’ve been running on your own 2-3 times per week for about 30 minutes, and you’re ready for some variety in a program. Perhaps you’d like to learn to run a little faster, or simply feel more comfortable when you run. Your goal for following the InTraining Run10KStronger program should be to complete a 10K at the end of 13 weeks more comfortably than you ever have before. Your personal pace is entirely up to you, and you should, for the most part, be relaxed, steady and able to carry on a conversation. This program will provide a gradual progression in distances as well as intensity, so that your personal pace will improve because it will feel easier. You’ll notice there are options for the amount of running you can choose to do indicated by the words *as you feel. If you have just completed the LearnToRun10K program, you are relatively new to the sport, or you are a runner who has not been consistent with that “30 minutes 2-3 times per week”, please stay with the shorter suggested options. If you are more experienced, then you’ll understand what “as you feel” means, and perhaps choose the longer suggested options, depending on how you feel and what sort of distances you are already comfortable with. Note: Remember, this program is preparing you for the 10K distance. If you are looking to run for longer than the suggested amounts of time in the program, please know you will compromise what is optimal preparation for

RUNWALK OPTION:

Session 1 54 min.


Session 2 40 min.


Session 3

Event Day 10K: RunWalk as you feel, have fun, and take care not to start out too quickly for yourself. Congratulations!

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a 10K and should consider our InTraining programs for the Half-Marathon or Marathon, depending on your experience which can be found on the SportMedBC website at www.sportmedbc.com.


Warm-up: Run slow & easy 10 min. 3 min. brisk run followed by 2 min. slow & easy recovery run; 2 min. brisk run - 2 min. recovery run; 1 min. brisk run - 2 min. recovery run. Repeat this combination 2 times. Cool-down: Run slow & easy 10 min. (Note: Brisk running means you should not be able to speak any more than 2 sentences at one time. Any more and you’re going too slow, any less and you’re going too fast.)

Session 2 30 min.

Warm-up: Run slow & easy 5 min. Run 20 min. Cool-down: Run slow & easy 5 min.

Session 3 35 min.


Coaching Advice: Congratulations! To make the decision to do the InTraining program was the first step; to have the first week under your belt is even better! You’re on your way! Don’t worry about how fast you run: “Pace is personal”. You should be at a comfortable talking pace during your warm-ups, cool-downs and for all steady runs. For the change-of-pace intervals, your pace should be brisk, but still comfortable, just slightly faster than a talking pace. Important: If you are a beginner, and are finding it difficult to complete the running without the walking, it’s okay to walk once in a while as you feel. However, if you are unable to stay with at least a combination of “10 minutes of running with 1 minute of walking”, then you should consider opting for our LearnToRun10K program, even if it would mean you are repeating the program. You will be more comfortable as you build confidence, become stronger, and most importantly, less likely to injure yourself. If you are a more experienced runner, remember to be patient with the amount of suggested running time this early in the program. You’ll see that it will gradually increase throughout these next 13 weeks and it’s important to progress very carefully. Understand that by now adding the physical demands of intervals to your program, you need to hold back on the volume of running while your body adjusts to this new workload.


Warm-up: Run slow & easy 10 min. 2 min. brisk run followed by 2 min. slow & easy recovery run. Do this combination 6 times. Cool-down: Run slow & easy 10 min.

Session 2 30 min.


Session 3 40 min.


Coaching Advice: Interval training is a combination of increased effort and recovery periods (in this case 2- minute efforts with 2-minute recoveries), in order to increase your body’s capacity to carry oxygen to where it’s needed and to improve your muscle endurance. The result will be to teach your body and mind to run briskly, so that ultimately when you settle back down to your own personal (talking) pace you will be more comfortable

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and relaxed. The 2-minute efforts may seem long because you’re not used to interval training. The key is to focus on your arm action. Drive those arms back, then as they swing forward your legs will then follow. Relax and slow your arm action and your pace will ease off comfortably.


Warm-up: Run slow & easy 10 min. 1 min. brisk run followed by 2 min. slow & easy recovery run. Do this combination 10 times. Cool-down: Run slow & easy 10 min.

Session 2 30 min.


Session 3 45 min.


Coaching Advice: Have fun with this session! 1-minute efforts are easy to focus on, but be careful not to find yourself pushing too hard. Remember, you are training for a 10K, not a sprint. Your personal pace needs to remain brisk but comfortable, and when you finish the session, you should always feel as though you could have done more. By now it may occur to you a sports watch that can time minutes and seconds would be very useful. There are also various applications for your phone that will keep track of your intervals.

WEEK 4 EASY RECOVERY WEEK!

Session 1 45 min.

Warm-up: Run slow & easy 10 min. Easy 25 min. run Cool-down: Run slow & easy 10 min.

Session 2 30 min.


Session 3 40 min.


Coaching Advice: You’ve already come a long way since Week #1, and your body needs a rest as we slowly build on your fitness level. Remember how unsure of yourself you were when you first tackled these change-of-pace intervals? You should be starting to understand your own comfort zone now and have more confidence with your brisk efforts. Enjoy a nice easy run together, and remember to keep it at a comfortable talking pace. Continue with alternating your 10-minute run and 1-minute walk combination if that’s what you’ve been doing. You’ll know when you’re ready to drop the walk. It will happen naturally.


Warm-up: Run slow & easy 10 min. 5 min. brisk run followed by 2 min. slow & easy recovery run; Do this combination 5 times. Cool-down: Run slow & easy 10 min.

Session 2 30 min.


Session 3 40-50 min. as you feel

Warm-up: Run slow & easy 5 min. Run 30-40 min. as you feel. Cool-down: Run slow & easy 5 min.

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Coaching Advice: To this point you have been finding your own natural rhythm as you work through your easy talking pace efforts and brisk efforts. It’s time now to think more about your technique. Focus on keeping your shoulders square and relaxed, and maintaining an efficient stride length. Focus on keeping your torso upright with the weight of your stride over the middle-to-ball of your foot rather than on a heavy heel. Try to feel light on your feet by picking your knees up as soon as your feet strike the ground. * You are now beginning to know yourself better as a runner. To support that independence, you’ll notice in Session 2 and 3 over the remaining weeks you will be given the option to vary your distance slightly, depending on how you are feeling. Enjoy some freedom, but do stay within the suggested time parameter. If you are a beginner, then please stay with the shorter suggested options. If you are more experienced, then you’ll understand what “as you feel” means, and perhaps choose the longer suggested options, depending on how you feel and what sort of distances you are already comfortable with.


Warm-up: Run slow & easy 10 min. 40 min. change-of-pace Fartlek as you feel (see advice below). Cool-down: Run slow & easy 10 min.





Coaching Advice: “Fartlek” is the Swedish word for “Speed Play”. Have fun with this workout. If you have a group, take turns being the leader. Each leader decides how far to run for the interval or what exercise to do. Anything goes: Be creative! Short intervals of 1-minute or less, or longer intervals as you feel, or even agility and strength exercises: Everything from sit-ups to push-ups to high knee drills to running backwards. Take a slow easy walk or run recovery as you feel: Anywhere between 1-3 minutes. Be careful not to work too hard! It’s my experience participants are even tougher on themselves than if there is a set pattern to follow. At this stage you may find you feel a heaviness in your legs as both the volume and intensity in the program have been slowly increasing. This is normal! If you talk about it within your group you’ll find you are not alone. Although you may feel a little tired, persevere through this and you’ll feel better soon. Your body is constantly adjusting to its new workloads and a training effect is taking place.

WEEK 7 OVER HALFWAY!

Session 1 Approx. 50 min. or 5K distance at 10K pace

Warm-up: Run slow & easy 10 min. 30 min. run or 5K distance. Cool-down: Run slow & easy 10 min.





Coaching Advice: Congratulations! You are over halfway through the program, and you have learned so much about what your body can handle. If you’re still feeling a heaviness in your body don’t worry, it’ll soon subside. This is the week to imagine yourself doing that Event Day 10K, and testing yourself over a 5K. Mark out a reasonably accurate course. The pace should feel comfortable, and after 5K you’ll wish you could just

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keep on going (but don’t!). Relish in the fact that you KNOW you can go farther. Carry that confidence forward to put the icing on the cake in your training these next few weeks, and save your strong effort for the Event Day itself.


Session 1 60 min.

Warm-up: Run slow & easy 10 min. Easy 40 minute run. Cool-down: Run slow & easy 10 min.

Session 2 30 min.


Session 3 40 min.


Coaching Advice: You deserve a nice easy week of gentle easy runs. Volume is down and keep the pace comfortable, even if you’re missing the interval training and feel like pushing it. If you have any unusual aches or pains this is a good week to take a day or two off and perhaps do some cross training for a change.


Warm-up: Run slow & easy 10 min. 5 min. brisk run followed by 2 min. slow & easy recovery run; 3 min. brisk run - 2 min. recovery run; 1 min. brisk run - 2 min. recovery run; Do this combination 3 times. Cool-down: Run slow & easy 10 min.





Coaching Advice: Back to work again! Remember, you are preparing for 10 kilometers. That means the volume has to gradually progress so that physically and mentally you are prepared for the distance. The “ladder” interval session this week is mentally pleasant because although the time element decreases, it doesn’t mean you need to run faster. The goal is still to maintain a nice even brisk pace as the timed effort becomes shorter. Be confident, strong and relaxed.







Coaching Advice: This is a big week as you tackle another increase both in volume and intensity: You are ready for it! Rhythm is the key, maintained by focusing on a relaxed but brisk arm action. When you do your 2 minute intervals, this time imagine yourself on the starting line of a “5K”: You are ready to push the pace a little harder. Remember, the purpose of interval training is to combine a brisk faster-paced effort with a nice easy

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recovery in order to improve your muscular endurance as well as your body’s capacity to carry oxygen. The result is that your personal talking pace will feel easier as you become more efficient. Just imagine how that 10K is going to feel in only a few more weeks!

WEEK 11

Session 1 Approx. 60-75 min. depending on Hill vs. No Hill option.

Warm-up: Run slow & easy for 10 min. Find a hill that has an incline of approximately 25 degrees; you will do 1 min. brisk run uphill and a slow & easy recovery run back down the hill; Do this combination 8 times. Using the same hill, you will do a 30 second brisk run uphill and run back down the hill at a slow and easy recovery pace; Do this combination 8 times. Cool-down: Run slow & easy for 10 min. NO HILL OPTION: 2 min. brisk run followed by a 2 min. slow & easy recovery run; Do this combination 6 times 1 min. brisk run - 2 min recovery run. Do this combination 6 times. Cool-down: Run slow & easy for 10 min.





Coaching Advice: You can feel such confidence in your preparation! Solid volume this week, and (oh joy!) Hill Training! If there are some good hills in your area, then working on your technique will be helpful. Try to lean slightly into the hill, cut your stride (shorter, smaller, quicker steps) with a quicker short arm action and land more toward the balls of your feet. The most common mistake is to over-stride on the uphill. It is also important to make sure you take it easy on the downhill recovery – running downhill is much tougher on all joints and muscles than running uphill. If you have no hills in your area, then rest assured you are still working those hill-running legs by repeating the suggested intervals. You can still utilize a quick short arm action, and try to pick those legs up as quickly as possible, especially in the second set of shorter 1-minute intervals.


Session 1 60 min.

Warm-up: Run slow & easy 10 min. Easy 40 min. run Cool-down: Run slow & easy 10 min.





Coaching Advice: You’re almost there! This is a very important week: Stay comfortable and relaxed, as you imagine yourself in the Event Day 10K. You must really try to focus and concentrate on maintaining your talking-pace rhythm for these nice steady runs. As always, you should feel like you could have done more. Make sure you take good care of yourself this week with proper hydration, nutrition and rest.

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Important! Resist the temptation to test yourself over 10K. Have confidence in your preparation, and save your best for Event Day next week. If you feel you must know exactly how you are going, do only 8K, and leave yourself feeling great and wanting to do more.

WEEK 13 THIS IS IT!

Session 1 44 min.

Warm-up: Run slow & easy 10 min. 3 min. brisk run followed by 2 min. slow & easy recovery run; 2 min. brisk run - 2 min. slow & easy recovery run; 1 min. brisk run - 2 min. slow & easy recovery run. Do this combination 2 times. Cool-down: Run slow & easy 10 min.

Session 2 30 min.


Session 3

Event Day 10K: Run as you feel, have fun and take care not to start too quickly for yourself. Congratulations!

Coaching Advice: You have come so far since Week #1. Your interval session this week will feel easy and fun: The hard work is done! RESIST the temptation to do more. If you feel almost frustrated with the easy workload, that’s good! The change-of-pace is there just to loosen up your legs a bit and make your easy talking pace feel even easier. You deserve a nice easy week to allow your muscles and mind a full recovery so that you feel rested and ready on Event Day. You are “peaking” for the Big Day: That means if you have been able to stick with the program, you will be at your best possible (“peak”) form on Event Day. * Very Important: For those clinics falling near the end of the week, please do not try to fit Session 2 in unless you have a good 48 hours before the Big Event. Congratulations!

THE 13-WEEK PROGRAM

This section contains Weekly Coaching Tips, Administration and Program information. Education Component An educational component must be incorporated into each weekly session. It is your responsibility as the Clinic Coordinator to either deliver this component yourself, or facilitate bringing in a guest speaker (which is highly encouraged as guest speakers in the past have been extremely well received). Ideally 3 or 4 guest speakers should be scheduled over the course of the 13-week program. The presentation should be a maximum 10-15 minutes. In this section of the handbook, we have assembled a variety of information pertaining to the suggested educational topics. Use this as background to develop your presentation, or to assist guest presenters (presenters should stick to the outline as much as possible). The Sun Run InTraining Logbook contains more information on these topics, and should be referred to on a weekly basis.

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Below is a suggested outline for the entire program – please follow the outline as closely as possible. "Footwear and Clothing" will be scheduled by the SunRunStores Group within the first two weeks for each clinic and “Tips for the Sun Run” should be discussed in Week 13. Other than that, you have the flexibility to schedule presentations to best fit with guest presenters, etc. Please limit your scheduling of guest speakers to a maximum of 4. *For returning Clinic Coordinators, please try to schedule at least one NEW speaker for your clinic

Suggested Outline

Session Information To Be Covered

1 Footwear & Clothing (SunRunStores Group)

2 Running / Walking Technique

3 Nutrition and Hydration

4 Injury Prevention (including Warming-Up/Cooling Down)

5 Cross Training

6 On the Road – Safety for All

7 How to Stay Motivated/ Monitoring Your Progress

8 Common Injuries / Treatment and First-Aid Principles

9 Recovery & Regeneration

10 Return to Activity (following injury or a break)

11 Weight Management

12 What's Next? (After InTraining)

13 Tips for the Sun Run

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WEEK 1

Administrative tips to help things go smoothly … This is a key session – your first contact with clinic participants. It is important to make them feel comfortable within the group and prepare them for the weeks ahead. Ideally, the Centre Programmer should be in attendance along with the Clinic Coordinator to welcome the participants to the centre. The Sun Run date is April 19, 2015 – thirteen weeks from the start of the program!

Setting up prior to the first day Make sure that you meet with your leaders as a group prior to the first session. The clinic volunteers should get to know each other at this time (if they don't already). Review the centre's emergency protocols, assign leaders to specific groups (InTraining to Walk10K, LearnToRun10K, Run10KStronger, NordicWalk10K), review the routes and plan for the set up and administration of the first day. Arrival For the first InTraining session, plan to have the volunteer leaders arrive at least 45 minutes prior to the start. Participants will undoubtedly start to arrive early. Set up a system to collect participant medical history forms (Remember participants must fill out and hand in their medical forms before they can walk or run even on the first day). Introductions It can sometimes be difficult to start right on time on the first day, but do your best! At the outset, take the opportunity to introduce yourself, your volunteer leader team and acquaint the participants (you may get the Programmer to do this) with the facility (i.e. meeting room, change rooms, washrooms, etc.). Name tags are useful in the first few weeks. You should then provide a program overview:

Consists of three workouts per week – one with the group, and two on their own throughout the week (important to space workouts and follow the training plan, even if it seems too slow at the beginning).

Introduce the Sun Run InTraining Logbook and discuss how to use it.

Discuss groupings (Walk10K, LearnToRun10K, Run10KStronger, NordicWalk10K) and ensure participants are initially slotted into the most appropriate group. Assigning participants into the appropriate training program is a concern especially during the first couple of weeks of the clinic. To assist in this task please remember the following:

- Make sure that your leaders are assigned to a specific training group prior to the first session.

- It is also beneficial to assign a speed/pace to those pairings, prior to receiving the participants on the first day.

- When you are addressing the participants at the first session give them guidance as to where they should go (i.e. never run, run in the last 3-6 months, currently running in some form, walk slow pace, power walkers etc).

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After the Workout If you have your own system that you are happy with, great, if not, here are a few tried and true ideas:

If possible the Clinic Coordinator probably shouldn’t go out for the workout that day (unless you are needed to help lead a group) but remain back to set up your distribution network. Set up some tables for the gear and organize your leaders to assist in the task.

This is the best time to distribute the Sun Run InTraining Logbook to participants. You will need to account for each copy (only participants on the host centre’s registration list should receive a logbook).

Medical forms collected – kept for reference until the end of the clinics and then returned to SportMedBC.

Reminder of Sun Run online entry process.

Attendance/sign-up sheet to be available from 1st clinic day – this will track participant/leader attendance for follow up (these numbers must be entered in the CC feedback form at the end of the clinics).

Education Component – Footwear and Gear Due to sponsor agreements associated with the program this should be coordinated through SportMedBC. For those centres unable to have a guest speaker from the footwear and clothing program sponsor, the Clinic Coordinator should give the talk (see Education Section in Section 3). Representatives from running stores other than the SunRunStores Group must not be approached under any circumstances. The Workout:

Walk10K/NordicWalk10K 44 min.

Warm-up: Walk slow & easy for 10 min. 3 min. brisk walk followed by 2 min. slow & easy recovery walk; 2 min. brisk walk - 2 min. recovery walk; 1 min. brisk walk - 2 min. recovery walk. Do this combination 2 times. Cool-down: Walk slow & easy for 10 min.

LearnToRun10K 34 min.


Run10KStronger 44 min.

Warm-up: Run slow & easy 10 min. 3 min. brisk run followed by 2 min. slow & easy recovery run; 2 min. brisk run - 2 min. recovery run; 1 min. brisk run - 2 min. recovery run. Do this combination 2 times. Cool-down: Run slow & easy 10 min. (Note: Brisk running means you should not be able to speak any more than 2 sentences at one time. Any more and you’re going too slow, any less and you’re going too fast.)

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COACHING ADVICE: WEEK #1 Your success depends on leadership: Take time to thank your leader(s) for their commitment to InTraining!

“You get the best out of others when you give the best of yourself.”

– Harry Firestone

LearnToRun10K This is often the largest group in the clinic. There will be others in the group who also have little or no running experience. There will be feelings of excitement, anxiety and without a doubt you will want to run at a pace that is quicker than what you can handle. Remember, running is not easy. It takes time for the muscles, joints and tendons to adapt to the impact. And, as the pace increases so does the impact and the likelihood of incurring an injury.

Make sure that you keep the run portion slow and comfortable. At this point the run pace is more like a "shuffle-jog" in which you are able to carry on a conversation. If you cannot speak easily you will be going faster than a shuffle, and need to slow down! SUGGESTION: Complete the first minute of running on the spot. Meaning, you won’t travel anywhere, you are running in one spot. TECHNIQUE: Upright body carriage, a short swing of the arms and little steps with no knee lift. You are not “bouncing”, it is a shuffle. Think of how a boxer looks when training, or even a dancer doing the cha-cha! The weight is distributed on the mid-to-forefoot, unlike walking, which is clearly a heel-toe action.

Walk10K The principles of a walking program are exactly the same as a run program, and so are the benefits. It’s important that walking be given the same priority as the LearnToRun and RunStronger Programs. Keep in mind that your goals and achievements are just as important, regardless of whether you ever run a step. Walking stands independent of running.

Change-of-pace intervals help develop fitness, to keep the group together, prevent over-use injuries and keep things interesting. Your group will be split into pace groups, to avoid beginners getting lumped in with the avid walkers. There is to be a difference in pace between the “Brisk Walk” and the “Recovery Walk”. Your warm-ups, cool-downs and recoveries should always be at a talking pace: slow and easy so that you can carry on a conversation. The change-of-pace intervals should be brisk, which means the pace is just slightly faster than the talking pace. TECHNIQUE: Upright body carriage, nice big arm swing, strong heel-toe action. It’s the arms that dictate the pace. Remember, regardless of the pace, you need to be comfortable – watch for signs of pushing too hard such as heavy breathing and the inability to carry on a conversation. Even when you are in the walk faster phase, you will need to be able to speak at least two consecutive sentences. If you can’t do this, it is important that you slow your pace down.

You can choose NOT to do the change-of-pace intervals, however make sure you complete the total number of minutes indicated for the session.

Run10KStronger This is a group of already avid runners. My definition of learning to run faster is to become more comfortable and efficient at a talking pace. The way to become more efficient is to run brisk change-of-pace intervals, so that when you return to a talking pace, it will feel easier and very comfortable. All warm-ups, cool-downs and recoveries should be at a comfortable talking pace. The pace for the change-of-pace intervals should be “brisk”, which means you are slightly faster than a talking pace. You should be able to speak a few words or a sentence without losing your breath, but not more. You should feel that you need a walk or slower paced run recovery, but that you are also ready to go again after that recovery. If this is not the case, you are going too fast. If this doesn’t make sense, ask your leader to explain this concept!

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"Pace is personal.” SUGGESTION: Your group can start together. Allow yourselves to separate and run as you feel during the brisk interval. Once the interval is over, your leader will whistle or “whoop” to signal the time is up, and have the faster participants turn-around to regroup during the recovery jog. Your group will start together again for the second change-of-pace interval, and so on.

NordicWalk10K Focus: Becoming acquainted with those new appendages: The poles! Take care to go over safe removal and re-attachment of asphalt paws: Twist the pole with both hands, simultaneously pulling in opposite directions, twisting the paw to unscrew it. Remember those paws are like a new pair of shoes, and may take time to break in. Important for safety reasons: Remember to keep paws on during the warm-up and stretching exercises. In order to experience the full benefits of Nordic Walking it’s important to develop good technique. This will take time and practice, and a lot longer than 13 weeks to perfect.

Nordic Walk for Health: Learning to Nordic Walk The following 4 progressive steps are a gradual build up of the Nordic Walking technique: 1. Carry: Hold the poles in the centre, relax the shoulders, and try to find a natural heel-toe walking rhythm, swinging the arms front-to-back. 2. Drag: Keep the hands open on the grip, concentrating on a full forward and back swing from the shoulders and torso, with no conscious planting of the poles, other than what begins to happen naturally. 3. Plant: Lightly grip the poles (as though holding a baby’s hand), and swing the arms in front (as though reaching forward to shake somebody’s hand). This is how far in front the pole should be planted. The poles will form an “A” shape, angled backward at about 45 degrees and positioned by the opposite heel. 4. Push: As planting the poles begins to feel more comfortable, start to push the pole forcefully into the ground and backward, feeling the muscles in the back of the arms beginning to work. Grip the pole as the arm swings forward for planting, and open the palm as the pole is pushed backward and the arm extends.

Warm-up: Use the 10 minute warm-up to get used to the weight of the poles. It’s a good idea to begin with the carry. Simply carry the poles as described above for the first 5 minutes. Then stop to work through several dynamic warm-up exercises utilizing the poles for stability. Finish the warm-up with another few minutes of easy walking, simply carrying the poles. The Workout: Begin with simply dragging the poles as described above. You will soon start to feel the pole traction into the ground. That traction, or gripping of the ground, will naturally progress to a plant as the traction feels stronger and you become more comfortable. Try to utilize the 2 minute brisk intervals to work on technique, and regroup during the 2 minute recoveries for rest and instruction/observation. Pace is not important at this stage. You should always be at a comfortable talking pace, simply working on getting used to your poles. *If it seems too difficult to keep track of the intervals, especially if you are new to Nordic Walking, then simply regroup as necessary and make sure you complete the total number of minutes for the session.

TIP: Do you feel tension in your shoulders? Perhaps you are utilizing what we call a “death grip”, and are gripping your poles too harshly, working too hard unnecessarily, and causing that shoulder tension. Remember to only lightly grip the poles, as though holding a child’s hand.

Cool-down: Use the 10 minutes indicated with 5 minutes of easy walking together, loosely dragging the poles with a nice full arm swing, and finishing with 5 minutes of static stretching. Remember to utilize the poles like a tripod for stability; stretching is wonderful with those poles. You can be creative with almost any stretch and you will not need a wall to keep yourself from falling over!

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WEEK 2 Administration

Please ensure that clinic participants who have joined late complete their medical history forms and are aware of the Sun Run entry procedures.

This is the last session participants can receive a refund from their host centre.

Participant shirts planned to arrive week 3! However, there are no guarantees Details will be confirmed through the Clinic Coordinator Online Community closer to the date.

Education Component – Suggested: Running and Walking Technique (See section 4 for the talk outline) The Workout:







COACHING ADVICE: WEEK #2

”Running is the greatest metaphor for life, because you get out of it what you put into it.”

– Oprah Winfrey

Congratulations on completing your first week of InTraining, and on making a commitment to stick to the program. Remember that the most important equipment you need right now is a pair of good supportive running or walking shoes.

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LearnToRun10K Last week you most likely found the 1-minute shuffle-jogs to be fairly easy. If you kept the pace slow and easy as suggested, you may even have felt a little frustrated by the minimal effort that was required. This week is a little more taxing as we increase to 2-minute repeats of shuffle-running. Your leaders will continue to remind you that you MUST keep the pace slow! Seriously, once again try completing a couple of the 2 minutes of running ON THE SPOT, in an effort to remind you of how it feels to maintain an easy and relaxed pace.

Reinforce the SHUFFLE TECHNIQUE: Once again, upright body carriage, a short swing of the arms, and little steps with no knee lift. Remember not to bounce. This is intended to be a shuffle. I know it is repetitive, but please reinforce the mental imagery of how a boxer looks while running during a training session, or even a dancer doing the cha-cha! The weight is distributed on the mid-to-forefoot, unlike walking, which is clearly a heel-toe action.

Walk10K and Run10KStronger Remember that regardless of whether you are running or walking, the program principles remain the same.

Change-of-pace intervals: This refers to a combination of timed periods of increased effort (i.e. brisk running or walking) followed by timed recovery periods (i.e. slow, easy, comfortable running or walking). You will wonder why we do these intervals instead of steady walking or running. Change-of-pace interval increases the body’s capacity to carry oxygen to where it’s needed and improve muscular endurance. Over time, the body and mind will learn to either walk or run more briskly, and the easy talking pace will feel more comfortable.

The 2-minute change-of-pace intervals may seem long because changing your pace is a new concept. A “brisk” walk is a slightly faster pace than a talking pace. You should feel winded and slightly out of breath after speaking two consecutive sentences. Focus on increasing your arm action during this period – when you move your arms more quickly your legs will naturally respond.

Reinforce the WALKING TECHNIQUE: Stay nice and tall, square the shoulders, and use your torso to drive the arms strongly backward. You should have a nice wide stride and strong heel-toe action.

Reinforce the RUNNING TECHNIQUE: During those brisk intervals, you should lean forward slightly at the waist, consciously drive the arms forward and back, with weight distributed more to the mid-foot than the heel. You should relax and slow the arm action during the recovery jog, the stride should shorten, and the pace should ease off significantly.

NordicWalk10K Focus: Rhythm- Arms are everything! Establish arm/leg coordination through the arm swing. It’s important to find your own rhythm, independent of others in your group. As with walking, running and Nordic Walking, the arm swing sets the rhythm and pace. Concentrate on finding your own rhythm by focusing on swinging the arms forward and backward from the shoulders and torso. Warm-up: Begin with a few minutes of easy walking, either carrying or dragging the poles. Most likely you will want to get right into loosely and comfortably dragging the poles. Then you’ll work through your dynamic stretches as you did last week, finishing with a few more minutes of easy walking, dragging the poles.

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TIP: To establish the importance of torso rotation for a full arm swing, do the torso rotation exercise. Place both poles together across the back, behind the shoulder blades. Right foot steps forward, rotate torso as left shoulder swings forward, and vice versa. Slowly move into a walk.

The Workout: Once again, loosely utilize the 2-minute change-of-pace intervals to work on technique and this week, focus on a full arm swing with torso rotation. Regroup during the 2 minute recoveries for observations and instructions as necessary. Once again, pace is not important. Remember you can choose not to do the change-of-pace intervals, however make sure you complete the total number of minutes indicated for the session. Some of you will begin to “push” the poles: As one arm plants the pole, the opposite arm pushes the pole forcefully into the ground behind and backward, feeling the upper body muscles beginning to engage.

TIP: Increase the length of stride to create a longer arm swing.

TIP: If you lose rhythm as you try to plant and push, simply go back to dragging the poles so that you will then naturally establish your rhythm again.

Cool-down: As per Week 1, use the 10 minutes indicated with 5 minutes of easy walking together, dragging and planting the poles with a nice full arm swing, and finishing with 5 minutes of static stretching. Remember to utilize the poles (like a tripod) for stability, and choose a variety of exercises.

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WEEK 3 Administration Please take note of the following deadlines:

Participant registration closes after the 3rd training session – Week of January 31– February 7.

Remaining participant shirt sizes submitted to SportMedBC February 9, 2015

Online Sun Run entries close Friday, Feb. 20, 2015.

Sun Run entry summary sheet to SportMedBC by Friday, Feb. 20, 2015. Education Component – Suggested: Nutrition and Hydration This is an excellent topic to bring in a dietitian as a guest speaker. Refer to the speakers list for contacts. (See section 4 for the talk outline). The Workout:







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”An Athlete cannot run with money in his pockets. He must run with hope in his heart and dreams in his head.”

– Emil Zatopek

A few gentle reminders:

1. Emphasize the importance of trying to find time for all 3 sessions each week. The program progresses as the weeks go by, and in order to be successful you need to do your “homework”.

2. Keep a record of your progress in your Sun Run InTraining Logbook, including things like how you felt, time of day, unusual life circumstances, anything that might affect your sessions. It will help with injury prevention as well as help you understand yourself as you adjust to a new program.

3. Make sure you understand that a proper warm-up and cool-down will help prevent unnecessary aches and pains. Make sure you are including dynamic stretching and flexibility exercises when you are on your own for your mid-week sessions.

LearnToRun10K

Rhythm is very important: As the run portion gets longer, the key is to remember that it is the arm action that controls the rhythm and pace. The secret to learning how to run is for you to discover your own personal rhythm, and this will not happen unless the pace is comfortable and relaxed. Try to keep your shoulders square and relaxed, your arm action quick, and keep the elbows tucked tight to the sides. As for stride length; keep the steps short and quick like a boxer. The longer strides will come later.

Walk10K & Run10KStronger Have fun with this one! 1-minute efforts are easy to focus on because it’s such a short time, but remember not to push yourself too hard. You’ll find that you want to go into “sprint” mode. Keep the recoveries to 2 minutes as indicated, and gradually, as the number of repetitions increase, you will tire and be less likely to walk or run too quickly. The brisk pace should stay just faster than a talking pace, and you should always feel as though you could have done more. Focus on your arms during the pace change – you should consciously drive your arms backwards (they’ll swing forwards naturally) during the brisk 1-minute interval, and a relaxed shorter swing during the recovery. You are InTraining for a 10K, not a sprint, so remember to keep your pace controlled and comfortable!

Nordic Walk10K Focus: Keeping a balanced upright posture, while continuing to establish rhythm. Balance and alignment are very important to proper technique and injury prevention. Try to stand upright, chin level with the ground, shoulders square, tummies tucked, backs neutral, and knees soft. The pattern has now been established for your weekly workouts with your dynamic warm-up, the workout, and finishing with the cool-down and static stretching.

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Warm-up: Begin with a few minutes of easy walking, again dragging the poles, followed by dynamic stretches. The Workout: If you choose to do the change-of-pace intervals, loosely utilize the 1-minute intervals to work on technique, this week try be mindful of a balanced body posture while working on your rhythm. You are always looking for a full arm swing from the shoulders and torso. Regroup during the 2-minute recoveries.

TIP REVIEW: “Shake hands in front”. Try to reach forward as you would to shake someone’s hand. Keep poles angled backward at 45 degrees.

TIP: Consciously reaching in front with an increased stride and strong heel-toe action gives more time for a greater range of motion in the upper body. This translates into more power – a greater reach in front and being able to finish more strongly with a plant and push.

TIP: As always, if you lose your rhythm, return to dragging the poles.

Some of you may have already begun to push your pace and rhythm to a “brisk” pace: slightly faster than a talking pace. Remember, if you are not comfortable, moving briskly is not important. We’re still concentrating on establishing rhythm and technique. Cool-down: 5 minutes of easy walking as usual, comfortably dragging and planting the poles, followed by 5 minutes of static stretching, utilizing the poles (like a tripod) for stability.

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WEEK 4

All shirt sizes should have been distributed to SportMedBC by February 9, 2015 Education Component – Suggested: Injury Prevention including warming up and cooling down. (See section 4 for the talk outline) The Workout: EASY RECOVERY WEEK


Warm-up: Walk slow & easy for 10 min. Easy 20 min. walk. Cool-down: Walk slow & easy for 10 min.




Warm-up: Run slow & easy 10 min. Easy 25 min. run. Cool-down: Run slow & easy 10 min.

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Andre Dawson has a bruised knee and is listed as day to day. Aren’t we all? – Vin Scully

Please take a few minutes to congratulate yourself, other participants and your leaders on successfully making a great start during your first 3 weeks of InTraining. This week you can enjoy a well-earned recovery week.

IMPORTANT!

Body Awareness: Pay attention to any small aches and pains. You should be keeping track of any significant discomfort in your logbook to monitor and ensure that they are only a result of working hard. “Good aches” will disappear, as the body gets stronger.

Reinforce the importance of proper stretching, both before and after workouts. Stretching is one of the best ways to prevent injuries.

Try to take a break from the pavement or asphalt. Try to vary the terrain and find some grass or trails. The variety is fun and the soft terrain will help minimize unnecessary aches or pains by giving the body a break from the impact.

Water running is an option if you have particularly sore muscles or extreme tiredness. Pool running is arguably the best cross-training specific to walking and running. It is strength building as well as therapeutic.

LearnToRun10K – WELL DESERVED RECOVERY WEEK! Remind yourself about the importance of PACING: KEEP THAT CHA-CHA GOING! Quick arms, shortened stride, weight on the mid-to-forefoot, knees low and NICE AND SLOW.

Remember how unsure of yourself you were back when the program first began? This week you will repeat a 3-minute run interval as you did the week before, but with less repetitions, and this time you will understand what it means to find your own comfortable “shuffle” pace. You should feel fantastic about now having confidence in your own rhythm. You will enjoy the familiarity of the same interval.

Walk10K & Run10KStronger – WELL DESERVED RECOVERY WEEK! Because this week is a recovery week, you will enjoy a simple walk or run together with your group at a steady pace with no change-of-pace intervals. Your challenge will be to stay together with your group and by regrouping as necessary. Your leader will let you know ahead of time that you will have those in front loop back to pick up those moving at a slower pace. No brisk walking or running this week. Everybody should be enjoying a nice, comfortable easy talking pace.

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NordicWalk10K

Focus: Briefly review the elements Nordic Walking for Health: Carry, Drag, Plant and Push. A reminder to keep an upright posture, reach out in front to utilize a full forward-and-back arm swing from the shoulders and torso, with a nice long stride. Helpful Word Phrases: Shake hands in front. Rotate that torso to help a full forward and back arm swing. Poles form an “A”, like a tripod as you plant and push. Grasp the pole as you would a child’s hand for the plant. Push the pole forcefully into the ground and backward. Feel your upper body muscles begin to engage.

The Workout: You’ve come a long way since Week 1! You are more comfortable now with those poles, becoming more confident with each session. No change-of-pace option this week: It’s time to enjoy that comfort level with a nice steady walk, feeling good about all you accomplished already, making sure you stay at an easy talking pace. Have fun!

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WEEK 5

Educational Component – Suggested: Cross-Training This is an excellent time to examine some of the other facilities that may be available at your centre for cross training (weight training room, pool, etc., depending upon your location). (See section 4 for the talk outline). Check them out and let your participants know what’s available. The Workout:







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“We’re never too old to learn new skills and polish the ones we have. To grow in strength and to increase our speed and endurance is satisfying at any age.”

If you’re going to work at something, no matter if it’s cleaning out the trash or running a race, do a good job. I can’t imagine doing anything and not doing my best.”

– Betty Vosburgh, 64 years old (Most Outstanding Female Athlete in USA, 1991/World Masters Champion and World Record holder Heptathlon 1991)

Congratulations on completing your first four weeks of InTraining, and in reaching the first plateau in your climb to the Sun Run! When it comes to distance running, consistency is the key. You need to do your homework and find the time in your busy schedule to consistently complete all three weekly sessions.

The upcoming week is more difficult because each program has an increased workload. It’s likely that you will feel like you have tired legs. With a little luck the fatigue will be limited to a few aches and pains, and hopefully they’re simply adjustments to the stresses of increased demands.

Pay Attention to Warning Signs of Aches and Pains. Imagine a scale of 1 to 10, with 1 being a level of very little discomfort, and 10 being a level of extreme discomfort. Rate yourself on that scale every time you walk or run. If, for example, the awareness begins as a “2”, but increases to a “4 or 5”, you will need to pay attention, and inform your leaders. If awareness levels off, and does not get any worse then it’s likely to gradually improve. However, if the awareness increases to higher than a “5 or 6” and remains at this level for longer than a couple of days it may be time to re-adjust the your program by taking some rest days and incorporating some cross-training to replace the walking or running.

LearnToRun10K You shouldn’t have a problem with the 3-minute intervals of shuffle-jogging again this week. The big difference now is the recovery time is reduced to 1-minute. The recovery period will go by quickly, so it’s more important than ever to keep the running portion to a shuffle pace. If you feel like you are huffin’ and puffin’, and clearly not running at talking pace, you must slow down. The next few weeks will include increasingly harder sessions – In order for you to keep up with the demands of the training you must take a gradual approach and complete your homework.

Walk10K & Run10KStronger Walk10K continues to parallel the Run10KFaster program with 5-minute change-of-pace intervals, but now the volume starts to increase. Remember, we have to gradually build to that 10K distance. For Run10KStronger, you’ll notice that for the remaining weeks during the weekly Session 3, you are given the option to vary the distance slightly, depending on how you and the rest of your group are feeling. You should enjoy some freedom, but stay within the suggested time parameters. For both groups, 5-minute change-of-pace intervals are difficult but build concentration for the longer goal of completing a 10K. Remember to focus on allowing the arms to set the rhythm, and to concentrate on picking up those feet as soon as they strike the ground.

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NordicWalk10K NordicWalk10K continues to parallel the Walk10K and Run10KFaster program, this week with 5-minute change-of-pace intervals, but now the volume starts to increase. The warm-up and cool-down have both increased to 15 minutes. Remember, we have to gradually build to that 10K distance. The 5-minute change-of-pace intervals, if you choose to do them, are difficult because they require a long focus, but this will build concentration for the longer goal of completing a 10K. By now you’ve established your warm-up and cool-down patterns, and you are likely divided into natural training groups according to a balance between pace and ability levels. Focus: Begin to consciously increase the stride. This allows more time for a full arm swing from the shoulders and torso. The result is a better opportunity for a solid plant and push. A Reminder of the Nordic Walking progressions: Thus far we have worked through the first 4 levels of Nordic walking for Health: 1. Carry 2. Drag 3. Plant 4. Push Over the remaining weeks we will work through the following 6 levels of Nordic walking for Fitness: 5. Increased Stride 6. Push past Pelvis 7. Full Elbow Extension 8. Pole Extension, Open Hand 9. Forward Lean 10. Torso Rotation The Workout: In addition to working on an increased stride, some of you may now be ready to begin to push that nice easy talking pace up to a “brisk” pace (slightly faster than a talking pace) during the change-of pace intervals. This may have already happened naturally. In contrast, some of you may still have difficulty maintaining your rhythm, especially with the addition of a new focus. That’s okay! There are a lot of things to think about, and if rhythm is somehow lost, remember to simply to go back to basics with the Drag, then the Plant, Push and so on. Review: Why Change-of-Pace Intervals?

Increased fitness which results in better efficiency at a talking pace. Helps to prevent injury by changing the angles at which the legs make contact with the ground. Provides variety and different focus. Helps to keep the group together by allowing for regrouping during the recoveries. It’s worth a try if you have not been doing any change-of-pace to this point.

Congratulations on your great work so far, and for helping to set the trend for a relatively new activity here in North America. It’s worth noting that in fact Nordic Walking has a long history. It was “invented” some 30 years ago by cross-country skiers trying to stay in shape during the summer. There is no doubt now that Nordic Walking is here to stay!

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WEEK 6 Education Session – Suggested: On the Road – Safety for All Refer to the notes in section 4 as well as article “Playing It Safe” in the online leader community. The Workout:


Warm-up: Walk slow & easy for 15 min. 3 min. brisk walk followed by 2 min. slow & easy recovery walk; 2 min. brisk walk – 2 min. slow & easy recovery walk; 1 min. brisk walk - 2 min. slow & easy recovery walk. Do this combination 3 times. Cool-down: Walk slow & easy for 15 min.




Warm-up: Run slow & easy 10 min. 40 min. change-of-pace Fartlek as you feel. Cool-down: Run slow & easy 10 min.

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“You have to stay in shape. My grandmother, she started walking 5 miles a day when she was 60. She’s 97 today and we don’t know where the hell she is.”

– Ellen Degeneres

I’m hoping that you are feeling fantastic with every session. Unfortunately, at this point in the program, many of you will have legs that feel truly tired and heavy. Ask others in your group as to their level of fatigue – this will create a sense of camaraderie, and, remind you once again that the body needs time to respond and recover from the increased workload.

At this stage, the excitement of a new program has likely worn off, some tiredness sets in, the rest of your group and your leader will need your enthusiasm and motivation to get through the sessions. It’s also a good time to take a break from the roads and search out a soft surface, grass or trail. The new terrain will provide your legs the needed reprieve from the pavement, which can be unforgiving. Hang in there; the tiredness will subside. It’s all an adjustment in training.

CAUTION: THIS IS A COMMON TIME FOR INJURIES TO OCCUR. SO REMEMBER TO SLOW DOWN! LOOK TO YOUR LEADERS WHO WILL SET THE PACE. EXERCISE WITHIN YOUR LIMITS. THE BULK OF THE SESSIONS ARE TO BE COMPLETED AT A NICE AND EASY TALKING PACE. DURING THE CHANGE-OF-PACE SECTIONS, THE EFFORT SHOULD ONLY BE SLIGHTLY FASTER THAN A TALKING PACE! IF IT’S SPEED YOU WANT, THIS WILL EVOLVE NATURALLY AS FITNESS IMPROVES. PATIENCE AND PERSEVERANCE ARE THE KEY: FORCING FITNESS WILL NOT WORK.

LearnToRun10K This is a big week as you increase to “5 minutes” of shuffle-jogging in Session 1. Stay tough: your Leaders will keep the pace slow and comfortable as though you could walk as fast as you are running. It may feel ridiculously slow for some of you, but remember, running puts significantly more stress on muscles, bones and joints than walking. As the pace increases, the stress on the body rises, which increase the likelihood of injury. You should be able to chat easily with others in your group – the relaxed pace will help to build your confidence so that everyone can enjoy their progress together. The time is increasing every week, not the pace.

Walk10K The 3 min.; 2 min.; 1 min. brisk walking efforts will provide you with variety, challenge you to find a personal rhythm and increase your ability to focus. Work through the pace changes by focusing attention on your arms, and only walk slightly faster than a talking pace (i.e. you should be able to speak two or three sentences at a time; if you cannot do this you are working too hard and need to back off a little.)

Run10KStronger “Fartlek” is the Swedish word for “Speed Play”. Have fun with this workout! Take turns in your group being the leader and deciding the distance for each interval. Anything goes: short intervals of 1-minute or less, or longer intervals as you feel. Take easy slow jog recoveries between intervals. You could do exercises like sit-ups or push-ups, marching drills (ABC’s), body squats, jumping jacks, whatever comes to mind is good – be creative! Careful you don’t work too hard! It’s my experience that you will be toughest when you are in charge.

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NordicWalk10K

*Suggestion: Make sure you are not gripping the poles too tightly: “Grasp the pole as you would a child’s hand.” Many aches through wrists, arms, shoulders, back and neck will be alleviated if the grip is less tight, causing additional upper body strain.

Focus: If progressions are going well, for added propulsion try pushing the pole behind by increasing the shoulder/elbow extension. The Workout: During the 3 min-2 min.-1 min. intervals, consciously work on pushing the pole behind the pelvis by increasing the shoulder/elbow extension. Remember, the poles form an “A”, like a tripod, at a 45 degree angle with this extension. This will encourage propulsion and a faster pace. Remember, if it’s too much, there’s nothing wrong with sticking to the basics, going back to a drag, feeling that pole grip with the ground, planting the pole, and then concentrating on a natural push.

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WEEK 7 Educational Component – Suggested: How to Stay Motivated and Monitoring your Progress This would be an excellent time to have leaders and participants share with the group any difficulties they are experiencing (or have experienced) trying to stay with the program (kids, work, etc.). (See section 4 for the talk outline). The Workout:

Walk10K/NordicWalk10K Approx. 60 min. or 5K distance

Warm-up: Walk slow & easy for 5 min. 5K Walk Cool-down: Walk slow & easy for 5 min.

LearnToRun10K 54 min. or 5K distance -------------------------------------------------- RunWalk Option 52 min. or 5K distance

Warm-up: Walk slow & easy 5 min. Run 10 min. Walk 1 min. Do this 4 times or repeat pattern over the 5K distance. Cool-down: Walk slow & easy 5 min. ------------------------------------------------------------------------------------- Warm-up: Walk slow & easy 5 min. Run 6 min. Walk 1 min. Do this 6 times or repeat pattern over the 5K distance. Cool-down: Walk slow & easy 5 min.

Run10KStronger Approx. 50 min. or 5K distance at 10K pace

Warm-up: Run slow & easy 10 min. 30 min. run or 5K Cool-down: Run slow & easy 10 min.

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All Programs Congratulations! You are now over halfway through the program and have learned so much about what your body can handle. “Over halfway” means you can handle a 5K! Confidence booster: Your leaders will map out a reasonably accurate 5K route this week. I want to reinforce to you that finishing time is irrelevant. What’s important is doing some mental imagery. Imagine yourself at the Sun Run start line. Your goal this week is to find your personal pace that will allow you to comfortably and easily complete the 5K course that has been organized. You will see that your confidence increases once you have successfully completed the measured 5K route – it will make the 10K distance less daunting.

OBSERVATION: When you have completed the measured 5K route, you may feel anxious about testing yourself. Increased anxiety can play out in many forms such as a more rigid running or walking form whereby shoulders are carried higher than normal and bodies are more rigid and less fluid. Remember, to relax your shoulders and arms especially when you feel the onset of fatigue. My suggestion is that that while you swing your arms, try to pinch the tips of your thumbs together with one of your fingers (I find my ring finger and thumb most comfortable). The concentrated pressure on one tiny point helps to relax the shoulders as well as the rest of the upper body. When I have made this suggestion in the past, I have found that I can usually see a visible change to a more relaxed easy arm swing. Give it a try. I’m sure it will help you feel more comfortable.

LearnToRun10K Be honest with yourself and assess how you are feeling at this point in the program. The goal is to safely and comfortably complete a 10K. The walking portions of the sessions have been decreasing while the running portions have been increasing. At any time throughout the remaining weeks, you can choose to continue with the program as indicated, or choose the RunWalk option presented each week, depending on how you feel. If the running progressions have been comfortable, you may choose to continue with the program. The running time will continue to progress while walking time decreases. Remember, you are preparing to run a 10K event with very little, if any, walking. If you are struggling at any time with the increases in running time or simply like the idea of staying with a combination of walking and running, feel free to change to the RunWalk option program. This program prepares you to complete a 10K by doing a combination of walking and running, instead of primarily running. In fact, the run portion never progresses beyond 10 minutes at a time. Leadership is provided for both options, and to make sure that you understand there is no wrong decision: you will complete the event in a manner best suited for you.

Walk10K, NordicWalk10K & Run10KStronger This week there’s a break from change-of-pace intervals, and you can enjoy a milestone victory by finding your own rhythm and personal pace in a steady walk or run as you complete a 5K at your perceived 10K pace. You should always feel as though you could have done more.

”The miracle isn’t that I finished. The miracle is that I had the courage to start.” – John Bingham

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*Those of you with more experience may feel compelled to push a little harder. That means you are becoming fit, more confident and more efficient – that’s great! Just stay reasonably controlled, and if you must go faster, make sure it happens in the second half, so that you finish stronger than you started.


Got any cool photos? Please stay tuned to the CC Community to learn how you can share your clinic photos with other clinics and with SportMedBC.

Educational Component – Suggested: Common Injuries and Treatment and First-Aid Principles This session also lends itself well to involving another guest speaker (perhaps a local Physician, or Physiotherapist). See section 4 for the talk outline and refer to the Speakers List provided by SportMedBC for potential presenters.

The Workout: EASY RECOVERY WEEK



LearnToRun10K 54 min. ----------------------------------------------------- RunWalk Option 52 min.

Warm-up: Walk slow & easy 5 min. Run 10 min. Walk 1 min. Do this 4 times. Cool-down: Walk slow & easy 5 min. ---------------------------------------------------------------------------------- Warm-up: Walk slow & easy 5 min. Run 5 min. Walk 1 min. Do this 7 times. Cool-down: Walk slow & easy 5 min.



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Congratulations are in order to you, your fellow participants and your fearless leaders as you have all reached another important plateau in your climb to the Sun Run! There is a macro-cycle within your InTraining program which means there are three, 4-week cycles. The demands gradually increase over the first three weeks of every cycle with the fourth week being a rest week. Even elite runners progress through training cycles that include a period of building followed by a shorter period of reduced volume and intensity. The rest weeks allow time to relax and provide the much-needed mental and physical break from the demands of distance training.

“The road to success is always under construction. You’ll encounter potholes, detours, and delays. But you must keep your eye on your goal and keep moving forward.” – Ed Temple (Three-time Olympian Coach Track & Field)

A couple of items to consider:

Before you start, ask yourself what you are feeling. Feel free to express yourself because there is comfort in camaraderie. Even though on paper this is an easy week, don’t be surprised that your legs feel more tired than ever. There has been an accumulation in volume over the past weeks. Any feelings of fatigue that you may have are natural and part of a process that promises a great payback on event day. Patience and perseverance is the key.

Check in with one of your Leaders if you are experiencing any unusual aches or pains. If you are, this is a good week to take an extra day or two off from training. Suggest replacing one walk or run session with some easy cross-training to give the legs a break from the impact. You can have a look at the pool running article on SportMedBC’s website (www.sportmedbc.com), as in my experience pool running has the best specific transfer to walking and running.

It’s very important that you don’t jump back into the program where you left off. You can find the Missed Sessions article on SportMedBC’s website (www.sportmedbc.com), for guidelines on what to do when you miss sessions. It’s as simple as reviewing the article, locating the scenario that best matches your situation and following the suggested plan for returning to InTraining. You can check with your leader to see if they have a copy of the article on hand for you to read through. This article is also included in this CC Handbook in section 5 under Educational Articles and presented in Week 10 in educational sessions.

LearnToRun10K, Walk10K, NordicWalk10K & Run10KStronger You have made great improvements since Week 1 of InTraining! This is a recovery week, so enjoy the well-deserved break. In the LearnToRun program, you will repeat run times you’ve successfully completed before. Walkers and runners will enjoy gentle steady walks and runs together. The pace in your group should be relaxed and comfortable with lots of chatter. Work with your leaders to continue “looping”. This will ensure that you and your group will enjoy the camaraderie in all that you have accomplished.



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NordicWalk10K Focus: Level 8 Pole Extension, Open Hand. You’ve been working on a full torso and shoulder swing, with a full shoulder/elbow extension. The logical progression now is to try opening the palm of the hand at the end of the full shoulder/elbow extension. You may find you’ve been naturally doing this already, in order to facilitate a full shoulder and pole extension. TIP: It helps to think of the pole as an extension of the hand. Pretend the pole is a baton that you are handing off to somebody behind you. Troubleshooting drill: Milking the cow. Coordinating the grasp and release of pole grips can be difficult, especially when one thinks too hard. Lift one pole up (vertically) off the ground and close the hand. Then open the hand as the pole is dropped down toward the ground, as if “milking a cow”. The Workout Remember: You have made great improvements since Week 1 of InTraining! Not only have you learned technique for a new activity, you have progressed with distance and intensity. Last week you tested yourselves over an approximate 5K distance: This is now a recovery week, so I encourage you to truly enjoy the well-deserved break. You will enjoy a gentle steady Nordic Walk together and the pace should be relaxed and comfortable with lots of chatter. Your leaders will continue with the “looping” to ensure your group enjoys the camaraderie in all that you have accomplished.

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Leader of the Year nominations open. Deadline March 24, 2015. Nomination information will be posted on the online CC Community.

Educational Component – Suggested: Recovery and Regeneration Techniques (See section 4 for the talk outline). The Workout:


Warm-up: Walk slow & easy for 15 min. 5 min. brisk walk followed by 2 min. slow & easy recovery walk; 4 min. brisk walk - 2 min. recovery walk; 3 min. brisk walk - 2 min. recovery walk; 2 min. brisk walk - 2 min. recovery walk; 1 min. brisk walk - 2 min. recovery walk. Do this combination 2 times. Cool-down: Walk slow & easy for 15 min.

LearnToRun10K 68 min. --------------------------------------- RunWalk Option 66 min.

Warm-up: Walk slow & easy 5 min. Run 10 min. Walk 1 min. Run 15 min. Walk 1 min. Run 20 min. Walk 1 min. Run 10 min. Cool-down: Walk slow & easy 5 min. ------------------------------------------------------------------------------------------------ Warm-up: Walk slow & easy 5 min. Run 6 min. Walk 1 min. Do this 8 times. Cool-down: Walk slow & easy 5 min.


Warm-up: Run slow & easy 10 min. 5 min. brisk run followed by 2 min. slow & easy recovery run; 3 min. brisk run – 2 min. recovery run; 1 min. brisk run – 2 min. recovery run; Do this combination 3 times. Cool-down: Run slow & easy 10 min.

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” To a runner, a side stitch is like a car alarm. It signifies something is wrong but you ignore it until goes away.” – Unknown

This is definitely an old school mentality. I do agree that the human body is capable of withstanding a lot of stress and effort. But, at this stage in the game we’ll stick to a more balanced approach. Back-to-business again with significant increases in workload. You are about to embark on your last climb to the Vancouver Sun Run finish line. You will need to get ready to push yourself to yet another height. It will be hard work, but in the 9th week of the program you are definitely up for the challenge. After all, it’s the body, mind and spirit working together that will accomplish great things.

Physically, you are gradually getting fitter and stronger, but it’s the mind and spirit that will make the difference, so let’s start working on mental imagery; Or, as we say in the sporting world, positive sport psychology. My suggestion to you is that during your workouts, you should try to imagine the day of the Sun Run: The gun goes off just as your workout begins -- you feel confident, strong, and the pace feels easy. There are a few difficult periods in the middle of the workout, but instead of concentrating on any discomforts, I want you to focus on strong arm swing, upright body carriage, steady breathing and maintaining an even rhythm. As you near the end of your workout, imagine the euphoria you will feel when you cross the finish line! When the last interval is completed in your workout, you can throw your arms up in victory, just as you will when you break the tape at the Sun Run! Seriously, this may seem a little crazy, but literally throw your arms up at the end of the workout. You will laugh and feel fantastic!

LearnToRun10K This is a big week as the volume is increasing significantly. Total time spent walk/running has gradually increased so that physically and mentally you will be ready to cover the 10K distance. You’ve already completed numerous 10-minute shuffle-jog repetitions that are separated by only 1 minute of walking. And, you’ve done this for 2 consecutive weeks. On paper, the jump from 15 and 20 minutes of shuffle jogging may seem insurmountable, but trust me, you are ready for it. The truth is: it’s now a mental game. In the Walk/Run option, the run portion is up to 6 minutes at a time, working toward that 10-minute goal, with volume still being the main focus for the remaining 7 weeks.

If you haven’t already done so, now might be the time to break into pace groups. Your leader can organize this. Respect their leadership – those faster paced LearnToRun folks are truly in control, and everyone stays within a talking pace, I’m confident that it will be beneficial to form pace groups. There’s more time running than walking so there should be an obvious separation within your group, and it will be harder to loop back if you have large differences at the front of the pack vs. the back of the pack. Pace groups will also relieve some pressure on those of you who prefer a slower pace. The slower folks won’t feel the need to stay with the faster group and the faster feet will welcome the new challenge.

Walk10K & Run10KStronger By now you should understand what it means to walk or run “briskly”, and be able to find the pace that you can comfortably maintain throughout the workout. As always, it’s the arms that dictate the pace, and the legs will follow. This week the “ladder” change-of-pace session will help pass the time, and is mentally pleasant because although the time element decreases, the pace doesn’t need to be faster, so that the last 1-minute interval will feel like a piece of cake!

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NordicWalk10K Focus: Introduce a Slight Forward Lean Consciously introduce a slight forward lean from the ankles as you increase your pace during those brisk intervals. This will enhance the shoulder/arm flexion and the power of the walk. No doubt some of you have already figured this out on your own. And remember, if some of you are finding the program challenging without doing the change-of-pace intervals that is fine because it’s just right for YOU. As you begin to feel more confident you will all find that as you move faster, walking too upright actually fights the natural movement forward, which is why a slight forward lean will occur naturally. TIP: As you lean forward from the ankles, envision yourself keeping your back straight, taking care not to bend at the waist or curl the back. The Workout Some of you have utilized the change-of-pace intervals more as a time to focus on your rhythm, and the recovery has been a break to relax that focus. Some of you have begun to Nordic Walk more briskly during those intervals and have truly begun to understand what that means and how to accomplish this. As always, it’s the arms that dictate the pace, and the legs will follow. This week the “ladder” change-of-pace session will help pass the time, and it is mentally a pleasant workout because although the time element decreases, the pace doesn’t need to be faster. That last 1-minute interval will feel like a piece of cake! *Remember, those of you that are not doing the change-of-pace intervals - that’s okay! Just remember to complete the total amount of time for the session.

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Leader of the Year nominations close March 24, 2015.

5 and 10 year Leader Awards confirmed with leaders and SportMedBC by March 21, 2015 Educational Component – Suggested: Return to Activity (following an injury or a break) (See section 4 for the talk outline). The Workout:




Warm-up: Walk slow & easy 5 min. Run 10 min. Walk 1 min. Run 20 min. Walk 1 min. Run 30 min. Cool-down: Walk slow & easy 5 min. ------------------------------------------------------------------------------------------------ Warm-up: Walk slow & easy 5 min. Run 8 min. Walk 1 min. Do this 7 times. Cool-down: Walk slow & easy 5 min.



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COACHING ADVICE: WEEK #10 All Programs: In order to comfortably complete the distance, the volume in each program will reach the

highest point over the next couple of weeks. You must persevere, and consistently complete all 3 weekly training sessions. Please remember there is an increased risk of injury if you don’t do your “homework”. If you only complete 1 or 2 sessions each week you will not provide your body with enough opportunity and time to build the strength and adapt to the impact of running and walking. You simply will not progress as you should and the workouts will be a struggle. This phase in the program is the toughest for most participants. The past 9 weeks of training have made the bodies and minds of most participants tired. The Sun Run still seems far away and the workload continues to increase – motivation has never been more important!

“Never underestimate the power of dreams and the influence of the human spirit. We are all the same in this one notion: The potential for greatness lives within each of us. My mother taught me very early to believe I could achieve any goal I wanted. The first was to walk without braces.” – Wilma Rudolph, Four-Time Olympic gold Medalist, Track & Field

SUGGESTION: SHARE THESE TIPS TO HELP PARTICIPANTS STAY MOTIVATED: 1. Be confident:

- Hold your head high. - Keep your body proud, tall and upright; work your arms. - LIFT your knees the second the feet hit the ground. - Breathe comfortably and naturally. - Concentrate your gaze only a few meters in front of you.

2. Make an appointment to do your workout at a time of day that feels best for you, and STICK to it! 3. Choose routes that you enjoy, and vary them by driving to new locations outside your community. 4. Arrange to have a chatty friend or family member join you on foot or on their bike. It’s a great motivator and a wonderful way to catch up. 5. Plan a destination route, and have someone pick you up with a dry set of clothes at the other end so that you can enjoy a nice snack, lunch or dinner together. 6. You deserve a new peppy item of clothing to work out in! Spring is in the air, and there are wonderful lightweight, comfortable clothes available that wick moisture away from your body. The new garments leaves you drier than your cotton T-shirt and more comfortable. You’ll look and feel better when you walk or run. 7. Massage works wonders for the legs and body. If your partner isn’t willing, splurge on a true spa massage after your Session #3 long workout. 8. Remember, cross training adds great variety to your InTraining program. Simply replace your change of- pace session on land, with the same session on a bike or in the pool. 9. Rent a good motivational movie: “Chariots of Fire” is pretty traditional, but try “Pre”! It’s the true story of an exceptionally gritty American runner, Steve PreFontaine, a running legend in Oregon, who died before his time. It provides some great race footage and it will definitely inspire you!

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10. Keep smilin’! It’s contagious, and you’ll feel great when someone smiles back!

LearnToRun10K

You are now running significantly more than you are walking. It’s all a mental game, and you know the drill: Strong-arm action, quick feet, and think about mirroring a boxer with short, shuffle steps.

Walk10K & Run10KStronger

You are now accustomed to the change-of-pace intervals! For pacing of these intervals, imagine yourself on the starting line of a “5K”, ready to push the pace a little harder. By increasing the intensity, the easy talking pace will become more efficient and feel easier.

NordicWalk10K Focus: Torso Rotation Torso Rotation is not new this week. We have discussed it as an important component of technique since the beginning: torso rotation initiates the arm swing. However now you are ready to truly focus on it and understand how being able to increase torso rotation makes it possible to increase the arm swing, allowing for a stronger plant and push completion. TIP: “Walk with Attitude”! That expression alone conjures up a nice shoulder rotation that starts with the torso. Try to “Walk with Attitude” for those 2 minute intervals.

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WEEK 11

Educational Component – Suggested: Weight Management (See section 4 for the talk outline).

The Workout:

Walk10K/NordicWalk10K Approx. 75-90 min.

Warm-up: Walk slow & easy for 15 min. Find a hill that has an incline of approximately 25 degrees; you will do 1 min. brisk walk uphill and walk back down the hill at a slow and easy recovery walk pace; Do this combination 10 times. Using the same hill, you will do a 30 sec. brisk walk uphill and walk back down the hill at a slow and easy recovery pace; Do this combination 8 times. NO HILL OPTION: 2 min. brisk walk followed by a 2 min. slow & easy recovery walk; Do this combination 6 times. 1 min. brisk walk followed by a 2 min. slow & easy recovery walk; Do this combination 6 times. Cool-down: Walk slow & easy for 15 min.

LearnToRun10K 71 min. ----------------------------- RunWalk Option 76 min.

Warm-up: Walk slow & easy 5 min. Run 40 min. Walk 1 min. Run 20 min. Cool-down: Walk slow & easy 5 min. ---------------------------------------------------------------------------------------------------------- Warm-up: Walk slow & easy 5 min. Run 10 min. Walk 1 min. Do this 6 times. Cool-down: Walk slow & easy 5 min.

Run10KStronger Approx. 60-75 min. depending on Hill vs No Hill option.

Warm-up: Run slow & easy for 10 min. Find a hill that has an incline of approximately 25 degrees; you will do 1 min. brisk run uphill and a slow & easy recovery run back down the hill; Do this combination 8 times. Using the same hill, you will do a 30 sec. brisk run uphill and run back down the hill at a slow and easy recovery pace; Do this combination 8 times. Cool-down: Run slow & easy for 10 min. NO HILL OPTION: 2 min. brisk run followed by a 2 min. slow & easy recovery run; Do this combination 6 times. 1 min. brisk run - 2 min recovery run. Do this combination 6 times. Cool-down: Run slow & easy for 10 min.

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”Jogging is beneficial. It’s good for your legs and your feet. It’s also very good for the ground. It makes it feel needed.” – Charles Schulz

It’s always the third week before a “big event” that’s mentally the toughest. You need your enthusiasm now more than ever. Anxiety increases as the Sun Run quickly approaches. The work is nearly done, and you have just a few weeks left to fine tune your confidence. I want to stress to you the importance of staying healthy and injury free by encouraging you to take extra care of your health. This means getting a sufficient amount of sleep, eating balanced meals, keeping alcohol consumption at a minimum and staying hydrated.

LearnToRun10K You all need a pat on the back. This is a big week as you will hit a milestone in your total running times. Keep in mind how far you have come from the first days of InTraining when the idea of running for longer than a couple of minutes was a daunting task. I want to reinforce the fact that you are now runners; you run more than you walk! This week, if possible, try to incorporate a few hills in your route – they will help you as a runner to build confidence for tackling the hills on the Sun Run route. It’s a good idea to review the hill training tips listed below before heading out. One last note, if you need to ease back and walk up the hills, that’s okay. Regardless of whether you walk or run up hills, getting to the top is a great confidence booster!

Walk10K, NordicWalk10K & Run10KStronger This is a solid volume week for you. If possible, try to incorporate some hill training into the session. I want to express to you the importance of hill training – not only will some hill training build confidence for tackling the hills on the Sun Run course, it is also an effective component to any fitness program. Hill training combines aerobic and anaerobic work, and it is an excellent form of resistance training. Similar to weight training, the benefits include increased strength and endurance.

Oh Joy! Hill Training! Regardless of one’s fitness level, hills are always challenging. Below are some tips that will help to make even the steepest hills a little easier! What to do on the Uphill? Think ACCELERATION! - Lean slightly into the hill while hinging at the waist.

- Keep the stomach and back strong. - Be patient and focus only a few feet in front of you. - Shorten the leg stride slightly with small, quick steps. - The most common mistake people make is over-striding up a hill. Test this out yourself. Try one hill

with small quick steps, and the next with a longer stride. Guaranteed, you will discover your effort will be greater with the longer stride and you won’t need to do any more convincing.

- Land on the balls of the feet and the second the foot touches the ground, be conscious of lifting the knees as quickly as possible.

- I encourage you to continually pump your arms. As always, the arms dictate the pace.

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Nordic Walkers: Hills are EASIER with the support, stability and power from the plant. Be conscious of a strong, powerful arm swing, driving from the torso and shoulders, planting strongly and pushing off with the poles. Because of the hill, the poles will not be planted as far forward as they would be on level ground. What to do on the DOWNhill? Think DECELERATION!

- Let gravity do the work, which means relaxing the arms and legs and allow the stride to lengthen comfortably.

- If the hill is very steep and you find yourself falling too quickly for yourself, then consciously “sit down”: (ie. Slow yourself down by shortening the stride as you bend the knees and push your butt into a sitting position towards the ground.)

- It’s important to note that running or walking downhill is much tougher on the body than travelling uphill. The impact is greater and many people find it to be demanding on the knees. Be careful, and make sure you ease up if you are feeling some discomfort. We want to avoid sudden problems at this stage in the game!

Nordic Walkers: Important! There can be a tendency to “break” a fall on a downhill slope by planting poles in front. The poles do absorb the shock as they take the weight off the hip, knee and ankle joints. But remember to be careful not to plant the poles in front of yourself, as they can snap, and this could lead to injury.

NordicWalk10K

Regardless of one’s fitness level, hills are always challenging. The basic Nordic Walking technique remains the same, but the following adjustments will help to make even the steepest hills a little easier!

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Participant and leader feedback forms available online in the final weeks of the clinic. Deadline for participant and leader comments – April 27, 2015.

Leader Attendance nominations sent in for leaders that have attended at least 12 of the 13 sessions. Deadline April 20, 2015.

Educational Component – Suggested: What's Next? (After InTraining) In this session, the plan is to start to prepare participants for continuing their training without the structure of the clinics. (See section 4 for the talk outline). The Workout: EASY RECOVERY WEEK



LearnToRun10K 60 min. ------------------------------------------- RunWalk Option 64 min.

Warm-up: Walk slow & easy 5 min. Run 50 min. Cool-down: Walk slow & easy 5 min. -------------------------------------------------------------------------------------------- Warm-up: Walk slow & easy 5 min. Run 8 min. Walk 1 min. Do this 6 times. Cool-down: Walk slow & easy 5 min.



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“In running, it doesn’t matter whether you come in first, in the middle of the pack, or last. You can say ‘I have finished’ There is a lot of satisfaction in that.” – Fred Lebow, Co-founder of the New York Marathon

The main event is less than 2 weeks away, and the excitement is really building! I am going to let you in on a little secret: The hard work is truly done, and anything completed in these final sessions is “icing on the cake”. If you have trained hard throughout the last 11 weeks, and you did nothing from now until the Sun Run, you would still be able to comfortably complete the event. These last sessions are all about confidence-building. It’s important in all programs to emphasize a comfortable pace that feels relaxed and natural. Enjoy yourselves! The work is done now. I want you to imagine how you will feel on race day. I also want to reinforce the importance of good health, proper nutrition and adequate sleep. We want everyone to be ready, rested and healthy for the start line!

YOU MAY ALREADY BE WONDERING WHAT YOU’LL DO TO KEEP THINGS GOING AFTER THE SUN RUN. HERE ARE SOME POST-INTRAINING IDEAS TO KEEP YOU GOING LONG AFTER THE FINISH LINE – MORE IDEAS ARE PROVIDED IN THE EDUCATIONAL OUTLINE FOR THIS WEEK IN SECTION 4.

Suggestions for what to do next:

Consider joining another walk/run program, at the local community centre, fitness centre, Alliance running store, or club.

If you prefer to be on your own, you can continue to improve by simply repeating the InTraining program. It is cyclical, and by repeating the current program, or by progressing to the next level, a natural training effect will take place and you will become fitter and stronger.

Walk10K/Nordic Walk10K Repeat the program you just completed, or take a break from the change-of-

pace intervals and follow this basic maintenance program:

Week 1: Day 1: 30 min. walk Day 2: 60 min. walk Day 3: 80 min. walk Week 2: Day 1: 20 min. walk Day 2: 40 min. walk Day 3: 60 min. walk

OR: If you want to learn how to run, you are now ready to try the LearnToRun10K Program

LearnToRun10K If you chose the Walk/Run option, you can now backtrack to Week #7 of the program and

try the LearnToRun program. Otherwise, you’re ready for the RunFaster10K program, even if you just want a new challenge and don’t have a desire to run fast. Simply follow the workouts and keep the pace comfortable, the rest will take care of itself. If you’d rather not do the change-of-pace intervals in the RunStronger program, follow the basic steady maintenance program below and run as you feel. If, at times you feel like walking, then do so!

Week 1: Day 1: 20 min. Day 2: 40 min. Day 3: 60 min. Week 2: Day 1: 20 min. Day 2: 30 min. Day 3: 40 min.

Run10KStronger You can repeat this program over and over again by putting as much into it as you want.

You will improve by either becoming faster or more efficient and comfortable. If you begin to wonder what it might be like to prepare for a longer distance event like a half-marathon or marathon, then maybe you’re ready to test yourself with a half-marathon training program, found in the ‘Marathon and Half Marathon – The Beginner’s Guide book (available for purchase through www.sportmedbc.com). Or, if you’d like to take a break from the change-of-pace intervals, you could simply try repeating the following basic maintenance program:

Week 1: Day 1: 30-40 min. Day 2: 40-50 min. Day 3: 60-70 min.


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Week 2: Day 1: 20-30 min. Day 2: 30-40 min. Day 3: 40-50 min. WEEK 13 Administration

This is the final week of the program. Set a day and time and notify clinic participants that they will need to pick up their race packages from the host centre.

This week you can also encourage participants to visit the Fitness Fair (Fri/Sat. April 17/18, 2015), however, remind them that their T-shirt, race number and chip will be available only at the host centre (and that they should direct any questions to you, the Clinic Coordinator). The Fair is a good opportunity to see what events are coming up after the Sun Run to keep participants training and set new goals.

You will undoubtedly be making arrangements to meet with your group somewhere either before (which is difficult, especially for large centres) or after (perhaps at BC Place).

Feedback forms – deadline for participant and leader comments – April 27, 2015.

Leader Attendance nominations sent in for leaders that have attended at least 12 of the 13 sessions. Deadline April 20, 2015.

Post-Sun Run – clinic supplies, Clinic Coordinator & leader feedback forms due May 1, 2015. Education Component – Tips for the Sun Run This will be the last opportunity to brief your participants on the upcoming Sun Run. Please use the time to re-assure the participants that they have done their homework, therefore the race should be a piece of cake! Remind them that they need to warm-up well before the race (See section 4 for the talk outline). The information article in Section 5 will also be posted on the InTraining website closer to the event. Congratulations on a job well done! See you next year. The Workout:

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Warm-up: Walk slow & easy for 10 min. 3 min. brisk walk followed by 2 min. slow & easy recovery walk; 2 min. brisk walk - 2 min. recovery walk; 1 min. brisk walk - 2 min. recovery walk; Do this combination 2 times. Cool-down: Walk slow & easy for 10 min.


Warm-up: Walk slow & easy 5 min. Run 40 min. Cool-down: Walk slow & easy 5 min. ------------------------------------------------------------------------------------------------ Warm-up: Walk slow & easy 5 min. Run 10 min. Walk 1 min. Do this 4 times. Cool-down: Walk slow & easy 5 min.


Warm-up: Run slow & easy 10 min. 3 min. brisk run followed by 2 min. slow & easy recovery run; 2 min. brisk run - 2 min. slow & easy recovery run; 1 min. brisk run – 2 min. slow & easy recovery run;. Do this combination 2 times. Cool-down: Run slow & easy 10 min.


“Every person needs to have their moment in the sun, when they raise their arms in victory, knowing that on this day, at this hour, they were at their very best.”

– H. Jackson Brown, Jr.

At this point, the work is done (didn’t I say that last week?). You need to take good care of your health; keep things as normal as possible and don’t try anything new. Enjoy an easy week and get ready for weekend of success.

An important note: Ensure that you resist the temptation to test yourself and complete a 10K route this week, or even do the Sun Run course on your own before the Big Day. Completing the course ahead of time will take away from the exhilaration you will feel on race day. The easy sessions in Week 13 leading up to the Sun Run will put the chocolate icing on the cake for your physical preparation, and then of course the thrill of Sun Run morning will take care of their mental edge with its excitement, camaraderie and amazing spirit. If you absolutely cannot resist doing something on the Sun Run course, I would suggest either driving the route, or, driving the first few kilometers, and jogging only the last half of the course.

A reminder for those of you who are attending mid-week clinics: Definitely complete Session #1 as indicated in the program. It’s designed to be the perfect pre-event tune-up, and missing Sessions #2 and #3 will not be a problem. You should leave a couple of days for rest before the big event,

Amidst the excitement there is bound to be some anxiety. I encourage you to visit the SportMedBC website to review the Pre-Race Final Tips and Questions article to help curb anxiety and stay positive, OR you can simply print the copy in the next section of this handbook.

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Energy will be at an all time high today during your final clinic session. Have fun, and once again I encourage you to raise your arms in victory when you cross that finish line!

Lynn Kanuka,

SportMedBC’s Resident Olympian & RunWalk Coach


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Educational Topics:

Footwear and Clothing

Running / Walking Technique

Nutrition and Hydration

Injury Prevention

Cross-Training

On the Road – Safety for All

How to Stay Motivated / Monitoring your Progress

Common Running Injuries / Treatment and First-Aid Principles

Recovery and Regeneration

Return to Activity

Weight Management

What’s Next? (After InTraining)

Tips for the Sun Run

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Educational Articles:

What do I do if I have to miss a session?

Pre-race Final Tips and Questions

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FOOTWEAR & CLOTHING

Objectives: 1. To discuss the importance of wearing proper footwear, and to identify the key qualities of a

good pair of running/walking shoes. 2. To provide guidelines on what to wear when running/walking.

Key Points to be made:

The importance of proper footwear

During running, your foot will strike the ground between 800-1200 times per kilometre with a force of three to four times your body weight.

Always use the right shoe for the right activity – a court shoe or aerobics cross trainer will not provide the necessary support and cushioning.

Selecting a shoe depends on three important things

Your foot type (e.g. high arch, flat) and any problems you might be experiencing.

Key features such as cushioning (particularly in the heel region), stability systems for motion control, and the lasting (or shape of the sole) of the shoe.

The fit.

Where to go for advice There is not one ideal shoe that can be recommended to everyone. There are as many different types of shoes as there are people who will be wearing them.

It is always best to consult your local specialist running store for advice.

Footwear for walkers Shoes should have a cushioned sole, good arch support, a firm heel counter and extra room for the toes.

You will not find as large a selection of walking shoes as running shoes but this is only going to improve over time.

How to decide what to wear?

Check the weather forecast for your training or race day and plan accordingly. Consider what to wear during the training session as well as something warm and dry to put on afterwards.

Body temperature rises considerably once you get going. Wearing several thin layers of clothing would be most appropriate.

For consideration... Synthetic materials (polypropylene, capilene) that wick away moisture from the skin are best as the first layer.

In the extreme cold consider wearing synthetic socks, lycra tights or leggings and long sleeve shirts.

Cotton is not a good choice as the first layer because it retains moisture (can be worn as an additional outer layer).

Wearing a hat (ball cap or toque) and gloves (inexpensive gardening gloves work well) will help retain body heat in cold weather.

A rainshell for wet weather. Gortex is expensive but breathes. Venting (usually on the upper back portion of the shell) allows for air circulation.

Use the first couple of training sessions to try different clothing arrangements and settle on the best system for you!

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RUNNING/WALKING TECHNIQUE

Objectives: 1. To discuss and demonstrate ideal running and walking technique. 2. To outline why good form is important. Key Points to be made:

Why good form is important

It is integral to the prevention of injuries; i.e. poor form can put excessive stress on the joints & tissues during repetitive, long duration exercise. This in turn can lead to the development of a more chronic overuse injury.

Helps prevent the wasting of valuable energy reserves, which are needed to ensure completion of the training session/race.

Feet: Hips: Torso: Arms: Shoulders:

When planting your feet, ensure that they are pointed straightforward, parallel to one another.

Foot placement should be directly underneath your hip.

When you toe off at the end of each stride, you want to propel your body straightforward not sideways. Walkers should touch the ground heel first.

It is important to emphasize the backwards acceleration or driving backwards of the thigh when you strike the ground with your foot.

Hip flexibility (or lack of) directly affects your stride length. Good range of motion is crucial to an efficient, injury free running/walking style. If the major muscles of the hip are too tight the result can be a short, choppy, “shuffling” form of running or walking. This would be a good time to demonstrate a hip flexor stretch.

Your torso or upper body should be erect with your pelvis tucked in (neutral position). Think of running tall!

Proper arm movement is beneficial to the “flow” of the whole body in both walking and running. To emphasize this point, have participants hang their arms at their side, and begin to walk or jog without moving them. This will demonstrate how critical the arms are for maintaining balance, forward momentum and forward flow!

You have a natural arm swing that starts at the shoulder joint. For walkers, there are two options: the arms can be slightly bent at the elbow with the wrists relaxed or a more aggressive positioning would be the arms bent approximately 90 degrees at the elbow with the fingers slightly curled.

For runners, the arms tend to be bent (approximately 90 degrees) at the elbow with the fingers slightly curled.

Shoulders should be low and loose, not high and tight. Focus on keeping the shoulders square and driving the arms backwards only. This will create a rebound effect and send the arms forward.

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RUNNING/WALKING TECHNIQUE…

Common problems

Over-striding

Occurs when, in an effort to increase stride length, the knee locks out as one reaches with the lead foot. The foot lands in front of the center of gravity causing an increased jarring and braking as well as a decreased ability to absorb shock.

Proper Form: As the leg extends with each stride, the foot should strike the ground under the hip and with the knee slightly flexed.

Upper Body Twisting

Running & walking are linear activities. If excessive upper body twisting occurs, energy that could be used to direct the body forward is expended in wasted rotational motion. If the upper body twists, the arms and feet tend to follow and cross the midline resulting in an inefficient and injury prone form of running or walking.

Proper Form: Concentrate on moving your arms through 90 degrees while keeping your upper body square.

High Hands, Hunched Shoulders

When fatigue sets in, the hands tend to rise and the shoulders hunch up. This leads to increased muscle tension in the upper body muscles and wasted energy.

Proper Form: The shoulders and hands should stay relaxed and loose throughout the training session. Proper posture would include: head up and eyes focused ahead; shoulders square, pulled back and down; chest lifted, abdominals contracted (pressed toward the spine) and the pelvis in a neutral position.

Shuffling

The shuffling runner or walker typically suffers from decreased knee lift and hip flexion and may use excess arm and hip swing to compensate.

Proper Form: Developing adequate hip and knee flexibility and strength can assist in establishing good form. This is a good time to demonstrate a hamstring and quadriceps stretch. As well think about bending your legs as you step up and over the opposite ankle. (Toe up, Heel up, Knee up).

Final word We all have a natural running style. The trick is to try and make yourself as efficient and economical as possible!

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NUTRITION & HYDRATION

Objectives: 1. To highlight the three keys to healthful eating, discuss pre-event nutrition, and why good

nutrition is a key factor for optimal health. 2. To discuss the importance of maintaining proper hydration and provide guidelines for

optimal fluid replacement.


Good Nutrition *

If you are serious about improving your health, you must pay attention to what you eat.

To better fuel the body you generally require carbohydrates in your diet everyday to prevent chronic energy depletion (using up your stored glycogen reserves) and to ensure adequate energy for both training and competition.

A high carbohydrate diet (high fibre cereals, whole wheat bread, potatoes, pasta, rice, etc.), fruits, vegetables, moderate protein, and low fat is your best choice. Food is like fuel in a car – use the wrong type and the car doesn’t run as well.

Components of a good diet *

Carbohydrate

A source of calories that fuels your muscles and brain.

The primary energy source when you’re exercising hard.

You need approximately 60 percent of your calories from the starches and sugars found in carbohydrate-rich foods such as fruits, vegetables, breads, and grains.

Fat

A source of stored energy (calories) that we burn as a primary fuel during low-level activity, such as reading and sleeping.

Animal fats (for example, butter, lard, fat in meats) tend to be saturated and contribute to heart disease and some cancers; while vegetable fats (for example, corn oil, olive oil, peanut oil) are generally unsaturated and less harmful.

Limit your fat intake to no more than 25 percent of your daily total calories. Protein

Essential for building and repairing muscles, red blood cells, hair, and other tissues, and for synthesizing hormones.

Is digested into amino acids, which are rebuilt into protein in muscle and other tissues.

Is a source of calories and can be used for energy if inadequate carbohydrates are available such as during a strict diet or exhausting exercise.

About 15 percent of your calories should come from protein-rich foods such as meat, fish, and beans and legumes.

Vitamins

Metabolic catalysts that regulate chemical reactions within the body.

Include vitamins A, B complex, C, D, E, and K.

Most vitamins are chemical substances that the body does not manufacture, so you must obtain them through your diet. They are not a source of energy (calories).

Minerals

Elements obtained from foods that combine in many ways to form structures of the body (for example, calcium in bones) and regulate body processes (for example, iron in red blood cells transport oxygen).

Other important minerals include magnesium, phosphorus, sodium, potassium, and zinc.

Minerals do not provide energy.

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NUTRITION & HYDRATION…

Three keys to Healthy eating

Variety

There is no magic food. Each food offers special nutrients (i.e. oranges provide vitamin C and carbohydrates but not iron or protein. Beef offers iron and protein but not vitamin C or carbohydrates).

You’ll thrive best by eating a variety of foods. Moderation

Even soda pop and chips, in moderation, can fit into a well-balanced diet.

Simply balance out refined sugars and fats with nutrient-wise choices at your next meal. For example, you might compensate for a sausage and biscuit breakfast by selecting a low-fat turkey sandwich lunch.

Although no one food is junk food, too many nutrient-poor selections can accumulate into a junk-food diet.

Wholesomeness

Choose natural or lightly processed foods as often as possible: for instance whole-wheat rather than white bread, apples rather than apple juice, and baked potatoes rather than potato chips.

Natural foods generally have more nutritional value and fewer questionable additives.

Eating and running

Before running:

If the running clinic is after work, eat more food earlier in the day. Big breakfast, snack, big lunch, snack, run, small dinner. Make good food choices that emphasize carbohydrates and lean protein.

If the running clinic is in the morning: Eat low fat, high carbohydrate meal – grains, vegetables, and fruits – with moderate amount of lean protein the night before.

*** If 20 minutes before run, have ½ glass of juice and ½ glass of water or 1-cup sports drink for example. *** If 1 hour before, try fruit smoothie or meal replacement drink or sports bar with water. Eating during and after running:

Carbohydrate supplementation (gels, bars, sports drinks) is not necessary during the clinic workouts if runners come fueled and hydrated.

Water intakes should be emphasized both during and after exercise.

After exercise, runners can arrange the timing of their regular meal or snack to incorporate a recovery snack, but it is not essential.

Facts about H2O

100% natural, calorie free, low in sodium and has no fat - a practically perfect drink!

A basic nutrient. It is essential for life and for the body to function properly.

One can survive without food for weeks, but only for a few days without water.

Makes up between 60-70 % of body weight. Muscle tissue is 70-75% water. Fat, in comparison, contains only about 10-15% water.

Dehydration can reduce strength, endurance and overall performance!

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NUTRITION & HYDRATION…

How much is enough?

Even if you don’t exercise, you lose about 12 ounces of water per day simply breathing and another 24 ounces through the skin that is perspiration you don’t even notice!

Add exercise to that equation and you could easily lose the equivalent of 2 litres of water per hour.

It is important to drink water during all seasons regardless of outside temperature.

Monitoring your fluid level

An easy way to find out if you are getting enough water is to monitor the colour of your urine (dark urine is an indication that you could be drinking more water).

If you urinate a significant amount regularly throughout the day, and your urine is clear coloured, you are drinking enough.

For some this may mean 12 to 16 glasses of water. Others will need less. Going to the bathroom every two to four hours is fine. If you have to go to the bathroom every hour, you are needlessly drinking more than required.

Are you thirsty?

Under normal conditions, thirst does an adequate job of helping you maintain water balance. The thirst mechanism, however, is not always reliable. Thirst can be blunted by moderate to intense exercise and overridden by the mind. Active individuals should drink more than what is required to satisfy their thirst.

If your body fluids become abnormally concentrated your brain receives a signal that makes you feel thirsty. But this happens after you are already dehydrated.

The thirst mechanism in young children and older adults may also lack the sensitivity needed to match their fluid requirements. They may not feel thirsty even though their body needs fluid.

Frequently drinking a little at a time is a good idea. Also, become accustomed to drinking while exercising.

Fluid options

For some people water may seem boring. Researchers of sport drinks have shown that active people tend to drink more fluid if it tastes good. That is, given the choice between a flavoured sports drink and plain water, the sports drink will disappear faster.

Sports drinks are absorbed by the body slightly faster than water. Some also contain carbohydrates that help fuel the muscles.

Sport drinks with added carbohydrate greater than 10% are not intended for drinking during exercise. These solutions are most appropriate immediately after a workout or a race to replace muscle energy stores.

But you really only need the benefits of a sports drink for endurance exercise such as walking, running, and swimming that lasts for more than 60 to 90 minutes.

How much fluid and when? *

Drink water before, during and after exercise. Thirst is not the best gauge of your body’s water needs (you are already dehydrated by the time you are thirsty).

2 cups 2 hours before exercising.

1 to 2 cups 10-15 minutes before exercising.

1/3 to 1 cup every 15-20 minutes during exercise.

1 to 3 cups 10-20 minutes after exercise.

* Additional information can be referred to in the Nutrition Section of “The Beginning Runner’s Handbook”. Copies

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are available for purchase online at www.sportmedbc.com or at your local running stores. For any additional questions or information, ask SportMedBC’s resident Dietitian – please visit our website for contact information.

INJURY PREVENTION

Objectives: 1. To present the concept of overuse injuries and how walking and running injuries might be

prevented. 2. To outline the benefits of a proper warm-up and cool-down and demonstrate an effective

session.


Overuse injuries During a kilometre of running, the feet strike the ground, on average, between 800-1200 times with a force of 3 to 4 times body weight. The repetitive nature of this type of stress can be the starting point for chronic injury.

Injuries that have never properly healed can become chronic sources of pain.

Think prevention Training Methods

Injury often is the result of a sudden increase in training distance or speed (training too much, too fast, too soon, too frequently).

Encourage participants to speak to you if they begin to find difficulty with the progression of the program.

Footwear

Advise participants to monitor the wear pattern on the sole of their walking or running shoes. If unsure, encourage them to check with their nearest specialty running store.

Certain foot types perform better in specific shoes. Again, a knowledgeable shoe sales person can be very helpful.

For some walkers and runners (who pronate excessively), a motion-control shoe might not be enough. Corrective orthotics – arch supports specially made to remedy the problem – may need to be prescribed by a sports medicine practitioner.

Surface & Terrain

The ideal surface is soft and level, such as a gravel road or a bark mulch trail.

Roads are usually cambered forcing the foot and leg on the higher part to excessively rotate inwards. If walking and running on the roads, change direction on alternating days.

Up-hill walking and running can excessively stretch the Achilles tendon and calf muscles. Downhill walking and running accentuates the impact shock of landing, placing more stress on the muscles, which can lead to increased muscle soreness.

Conditioning and Preparation

Walking and running promotes strength and flexibility imbalances. Every kilometer run increases the strength and inflexibility of the calf, hamstring and back muscles, with a corresponding reduction of strength in the front calf, quadriceps and abdominal muscles.

Recommend a supplementary conditioning program that works on these areas of weakness. (Stretching for the calf, hamstring and low back, strengthening for the front calf, quadriceps and abdominals).

All training sessions should be preceded by an active warm-up and followed by a cool down period (perhaps most importantly).


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Avoid over-striding which puts additional stress on the muscles in the lower leg (focus on your running/walking technique to help prevent this).

INJURY PREVENTION…

Key training advice

Listen to your body. Do not ignore pain. Pain is a warning signal from your body to take a break or change the activity. If you feel tired and lethargic, take it easy. Go to bed early and get more sleep.

Rest is one of the most important principles of training because that is when the physiological adaptations to training occur.

What if I am injured or ill?

It is very unlikely that you can "run through" an injury or "run out" a common cold without suffering additional consequences.

Remain inactive if suffering intense pain from an injury or if you have a fever associated with a cold or other infection.

Modify your activity while you are recovering.

Take care not to pass your infection along to others.

Why warm-up & cool down?

When muscles are cold, they feel stiff and hard to move. It is important, therefore, to warm-up before training and cool-down afterwards.

Stretching:

Reduces muscle tension and makes the body feel more relaxed.

Helps coordination by allowing for freer and easier movement.

Develops body awareness.

Increases range of motion.

Possibly prevents injuries such as muscle strains. (A strong, pre-stretched muscle resists stress better than a strong, unstretched muscle).

Makes strenuous activities like walking, running, skiing, swimming, cycling easier because it prepares you for activity; it’s a way of signaling to the muscles that they are about to be used.

Promotes circulation & feels good!

What should be included in a warm-up session?

Combination of vigorous exercise (whole body active exercise to get the heart pumping and a light sweat developing), and stretching exercises (to facilitate joint range of motion).

5-10 minutes of light aerobic activity such as walking, slow jogging, cycling at low intensity.

Short duration of light stretching focusing on the specific walking and running muscles.

The main focus of the warm-up is preparing the muscles for the upcoming activity.

What should be the focus of the cool down period?

The transition period where activity shifts from the workout, running/walking, to light activity i.e. slow walking, moving the arms, etc. This is done to ensure that blood does not pool by stopping activity too quickly.

This is a great time to work on your flexibility (while the muscles are warm).

Develop a routine that meets personal requirements (i.e. focuses on inflexible areas).

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INJURY PREVENTION…

Demonstrate recommended stretches for runners

Focus on low back, hip flexors, hamstrings, quadriceps, calves, iliotibial band and front calf. Emphasize technique and sequencing of exercises. Refer to the stretching articles located on SportMedBC’s website (www.sportmedbc.com), specifically the article “Stretching Advice for Runners and Walkers”.

Discuss general stretching guidelines

Warm up prior to stretching, e.g. minimum 5 minutes of light aerobic activity.

Allow a minimum of 10-15 minutes for post-exercise stretching. A more thorough stretching session may require 30 to 60 minutes.

Focus and concentrate on the muscle to be targeted with each stretch.

Use static stretching first, i.e. move slowly into the stretch and avoid bouncing.

Perform each stretch with the correct body position. Remember, changing body position may change the effectiveness of the stretch!

Breathe in a relaxed and free manner. Try exhaling slowly as you move further into the stretched position.

Hold each static stretch for a minimum of 15 seconds. Greater results may be achieved however, when the stretched position is held for longer, i.e. 30 seconds to 2 minutes.

Repeat each stretch a minimum of 3 times, although greater results may be achieved when the stretch is repeated up to 5 times.

AT NO TIME SHOULD PAIN ACCOMPANY ANY OF THE STRETCHES!


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CROSS-TRAINING

Objectives: 1. To introduce the concept of cross-training and the various options that may be

incorporated into your training program.


Definition of cross-training

Using one or more sports/activities to enhance your overall fitness. By adding sports/activities such as swimming, cross-country skiing, aerobics or weight training to your running/walking schedule, you’ll be building overall strength that can’t help but improve your overall fitness.

What it can do for you

Enhance the quality of your training so as to maximize results.

Reduce your risk of injury.

Add mental variety to your workout schedule.

Help you maintain fitness when injured.

Enhance general body as well as individual muscle strength.

Promote smooth action between muscle groups.

Improve endurance levels.

Cross-training options

Water Running

Utilize a walk/run action to stay upright (with head above water) in the deep end of the pool.

Provides a great non-impact workout.

Will develop aerobic fitness, muscular endurance and strength, and breath control specific to running (if the water running technique is correct).

Technique will improve with a water-running float belt. Swimming:

Provides a great non-impact workout.

Will help to develop aerobic fitness, upper body strength, muscular endurance, and breathe control.

Cycling:

Enhances muscle balance between the quadriceps and hamstrings with less “pounding” than running.

Increases cardiovascular endurance & flexibility in hips and knees. Cross-Country Skiing:

Provides an excellent cardiovascular workout without the jarring associated with running.

Works the large muscles of the arms, torso and back as well as the legs. Aerobics (Exercise to Music):

Provides a structured workout with a warm-up, cardio-training, and cool-down stretching.

Has an instructor and fellow workout participants to provide motivation.

Offers a variety of different workout stimuli including low impact, step, stretch and strength etc.

Weight Training:

Can be designed to provide a workout for the entire body.

Focuses more specifically on developing muscular strength.

A smart weight training program can benefit just about every runner and walker. By taking advantage of the following training tips, you’ll improve your posture and body mechanics, increase total body strength and hopefully decrease your

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susceptibility to injury. Your focus to enhance your walking/running should be to develop stronger muscles in your legs, arms, lower back and abdomen.

CROSS-TRAINING…

Strength training guidelines

Before starting a new routine, consult with a fitness professional who has expertise in strength training program design.

Always warm-up properly.

Begin working with weights that are light(er) at first.

As a general guideline, start out by doing 1-2 sets of 10-15 repetitions for each exercise (do the minimum number of repetitions to start and build up to the maximum) 2 - 3 days/week.

As you become more competent and confident, gradually increase the weight or resistance.

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ON THE ROAD – SAFETY FOR ALL

Objectives: To discuss and acknowledge the importance of trail and road etiquette, for the safety of ourselves, and for the safety and fairness of others.


Before you head out Carry identification or write your name, phone number and blood type on a small piece of paper, put it in a running shoe key holder and attach it to the top of your shoes.

Always carry a quarter in case you need to make a phone call.

Carry a whistle or noisemaker.

Write down or leave word of your route. Inform your family and friends of your favorite places to exercise.

Remove flashy jewelry that could attract attention.

Out on the road Share the pathway

Stay to the far right of a trail or shared pathway, in keeping with typical rules of the road, so that those approaching or coming from behind can pass by easily on the left-hand side of the path.

Try to stay single file (or 2-abreast at the most)

It will allow you to adjust your position easily, should there be an oncoming cyclist, fellow runner, walker or perhaps in-line skater.

Run against traffic

Allows you to observe approaching vehicles, and easily move further out of the way if necessary.

Alert: Your group

Those in front of the group need to be aware of oncoming obstacles, and clearly alert the rest of the group to take care. Simply shout “Runner!” or “Cyclist!” and make the appropriate move to allow safe passage.

Others in front of you

If you make a move to pass others, alert them by simply shouting “On your left” as you pass, so that they know to stay right, and so that you will not startle them as it may cause an accident.

Respect the flow of traffic

Stay out of bicycle and vehicle lanes. Move out of the way when you are being passed. Take care to be aware of pedestrians and small children.

Ensure you are visible when it’s dark

Wear reflective clothing and vests and light coloured clothing, buy reflective tape, or even a clip-on flashing light.

Final word Use common sense and be respectful! Although these suggestions are obvious, sometimes we ignore others when we are in large groups, chatting and having fun. Take care not to infringe on the enjoyment of others. Refer to the safety articles located on SportMedBC’s website (www.sportmedbc.com) for further Safety Suggestions.


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MOTIVATION / MONITORING YOUR PROGRESS

Objectives: 1. To provide motivational strategies to help keep focus and achieve the intended goal. 2. To properly assess training program for ongoing activity once the training clinics are over.

How to Keep Motivated and Monitoring Your Progress – Key Points to be made:

Self-assurance Be confident: You can do this! Hold your head high and keep your body proud, tall and upright. Focus on your arms, and remember to lift your knees the second your feet hit the ground. Breathe comfortably and naturally, and concentrate your gaze only a few meters in front of you.

Time allotment Make an appointment to do your workout at a time of day that feels best for you, and STICK to it!

Routes Choose routes that you enjoy, and vary them by driving to new locations outside your community.

Plan a destination route, and have someone pick you up with a dry set of clothes at the other end so that you can enjoy a nice snack, lunch or dinner together.

Find a friend Arrange to have a chatty friend or family member to join you on foot or on bike. It’s a great motivator and it helps to push and pull each other through the session – not to mention a wonderful way to catch up on new things!

Borrow a canine creature if you don’t already have one: the distraction is fun!

Treat yourself You deserve to consider purchasing a new item of clothing to work out in! There is some great lightweight comfortable clothing available out there that will wick moisture away from your body, leave you drier and more comfortable than in your cotton T-shirt. You’ll look and feel better when you walk or run.

Massage works wonders for the legs and body. It will help your mind and body to relax. If your partner isn’t willing, splurge on a true spa massage!

Variety Cross Training adds great variety to your InTraining Program. If, for whatever reason, you are forced to miss a session, or if you just need to change your routine to gain motivation, cross training is a fantastic way to maintain fitness. Simply replace your change-of-pace session on land, with the same session on a bike or in a pool.

Find a different place to run/walk. Go exploring: to the beach, a park or the country.

Inspiration Rent a good running movie such as, “Chariots of Fire” or “Pre!” It’s the true story of a gritty American runner, Steve PreFontaine, a running legend in Oregon, who died before his time. It includes some great race footage that is certain to inspire you!

Listen to some up-tempo music, read something uplifting, think about being out in your favorite running/walking area.

Think positively Focus on what feels good, not on what hurts. At the beginning of the program, there will be various aches and pains that develop as your body begins to adapt to the new stress levels. Be patient, this is all part of the process!

MOTIVATION / MONITORING YOUR PROGRESS…

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Congratulate yourself After a good workout, stop and think about how good you feel. Remember how that felt, so next time when you’re not too keen about heading out, you can look forward to how fantastic you will feel after.

Keeping a training Logbook

Will help to determine an optimal training program for you and assist you in staying motivated.

Helps in setting realistic yet challenging goals.

Helps to analyze the effects of training – shows where you’ve been and where you are going.

Will help you to monitor your progress and develop a systematic plan to improve.

Will assist in avoiding over-training and injury by enabling you to monitor your training volume and intensity.

After the training clinics - Why continue on?

Cardiovascular fitness, (heart and lungs) developed over the last 12 weeks can be easily maintained if you continue to exercise two to three times a week.

If you go back to doing nothing, your fitness level will diminish in a matter of weeks, and be greatly reduced within a month.

Taking four or five rest days after completing the Sun Run won't affect your fitness level. In fact, it will help your body recover from the rigors of taking part. But, as the week goes by, start thinking about some “motor maintenance”.

Options to consider Continue with the time commitment of 30-60 minutes, three times a week. The permutations can vary depending on your schedule but the key to maintaining fitness is frequency and intensity. Even twenty minutes is better than nothing. Furthermore, you don't have to flog yourself to get the benefit with the shorter duration. Staying in your 'comfort zone' will do just as well.

Biking, swimming, or hiking are excellent alternatives for staying active and enjoying the outdoors. These activities will also help keep you in shape for walking/running. Cross-training by cycling or getting in the pool is not just for competitive athletes, it works just as well for everyone!

Sign up for one or more of the many other running and walking events that go on year round.

Try a new activity such as: aerobics, rollerblading, mountain biking, and ocean kayaking to name a few!

Join a running or walking club or consider forming your own group to meet regularly at the centre.

If this is too structured for you, buddy up with someone from your group, a friend or relative to run, cycle or walk with over the summer.

Regard exercise as 'play' – not another task that has to be fitted into a busy day. The effects on stress and tension relief are well documented.

Continue to keep an exercise/activity logbook to record your workouts.

Final word Whatever it is, you should be prepared for a sense of anti-climax after the Sun Run. It would be good to begin to think ahead about what you are going to do with your new-found level of fitness.

COMMON INJURIES / TREATMENT AND FIRST–AID PRINCIPLES

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Objectives: 1. To discuss the most common running related injuries in the group. 2. To outline the proper treatment for walking and running related injuries.

Common Injuries – Key Points to be made:

Patellofemoral Pain

Signs & Symptoms:

Pain and/or tenderness beneath the kneecap or on the sides of the kneecap which, in the long term, result in a softening or wearing away of the cartilage under the kneecap.

Prevention and Rehabilitation:

Ensure walking or running shoes are not worn out. If you are an over-pronator (roll onto the inside of your foot), consider motion control running shoes.

Strengthening and stretching the quadriceps, hamstrings and calf muscles. Avoid walking and running steep downhills and cambered roads.

Plantar Fasciitis Signs & Symptoms:

Foot injury resulting from the plantar fascia (thick tissue on the sole of the foot which runs from the heel to the base of the toes) being over-stretched. Pain and discomfort - will feel like a bruised heel. Individuals who have high arches and rigid feet or flat feet that over pronate are more likely to encounter this condition.


Strengthening and stretching the quadriceps and calf muscles. Orthotics may be required.

Running on softer surfaces could help.

Tibial Stress Syndrome (Shin Splints)

Signs & Symptoms: often referred to as “Shin Splints”.

General complaint of an aching, throbbing or tenderness along the inside of the shin. Pain is due to over stressing of the lower leg muscles and is usually most severe at the start of the run. If pain continues, the problem can progress to a stress fracture of the bone.


Strengthening and stretching of the muscles in the front of the leg.

Avoid over-striding while running, and check to make sure that your shoes are giving the required support and cushioning.

Iliotibial Band Syndrome

Signs & Symptoms:

The pain associated with this condition is located on the outside of the knee. It can vary from a dull ache, that lingers for a mile or two, to a sharp pain accompanied by local tenderness and swelling.


An adequate warm-up and specific ITB stretching are crucial.

Gradual adjustments to training may be required and avoid steep downhills wherever possible.

Achilles Tendonitis

Signs & Symptoms:

This condition is a result of stress on the Achilles tendon (often when it is tight) leading to a build up of scar tissue, which in turn, is less flexible than the tendon. Any dull or sharp pain along the back of the tendon is an indication that something is awry. Some redness or sensation of heat may be present in the painful area.


Strengthening and stretching for the feet, calves and shins.

Check to see if you over-pronate – you may require orthotics. Avoid hills and speed work until the pain subsides.

Treatment and First-Aid Principles – Key Points to be made:

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Acute Injuries

Occur when a sudden force causes damage (minor-severe) to muscles, (i.e. calf strain), tendons, (i.e. strained Achilles tendon), ligaments, (i.e. a sprained ankle), bones & joints.

Strains are injuries to the muscles and tendons. They can be as minor as stretching a few muscle fibres or as serious as a complete tearing of all the fibres.

Sprains are injuries to the ligament & support structures surrounding a joint. Most common in running and walking is a sprained ankle. With this type of injury, there is usually immediate pain and swelling. You may actually hear a pop or feel a tearing around the joint.

Sprains are classified by degrees: first degree being a mild sprain, second degree involving a partial tearing of the structures around the joint, and a third degree sprain being the most serious and involves more severe damage to the joint.

Chronic Injuries

The most common type of sport/exercise injuries.

Result from too much repetitive stress on a particular body part, which causes the tissues to gradually break down.

Tendonitis is one of the more common chronic injuries. Consistent overuse of a tendon or other soft tissue will lead to inflammation, which will cause pain. Initially, the pain occurs and, if allowed to progress, will gradually interfere with activities of daily living (working, walking etc.). The pain can occur during or after exercise, or during other daily activities.

Acute injury management goals

To:

Reduce swelling.

Relieve the pain.

Return to activity. Prompt early treatment is the key to recovery! R.I.C.E. Principle

Restrict activity or rest the injured area until an accurate diagnosis can be made.

Ice for approximately 20 minutes at a time, allowing approximately 1 hour in between treatments. Do this as often as possible for the first 24 to 72 hours.

Compression: Application of an elastic tensor bandage helps reduce swelling, pain, bruising and other signs of inflammation, especially when combined with ice and elevation. (Never leave a tensor bandage on over night!).

Elevation: Raising the injured area above the level of the heart assists in reducing swelling often associated with injury.

NEVER APPLY HEAT IMMEDIATELY FOLLOWING AN ACUTE, SOFT TISSUE INJURY.

This means no hot baths, whirlpools, heating pads, or heat producing creams or lotions. If debating whether to use heat or ice, always choose ice. Heat may be easier to tolerate but it also increases blood flow to the area, which will lead to more swelling and possibly, additional tissue damage and a longer recovery period.

Heat should only be used when the swelling has dissipated. Heat can then be used to increase blood flow into the area to promote healing and assist in restoring joint range of motion.

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Treatment and First-Aid Principles…

Chronic injury treatment

The first phase of treatment is to reduce inflammation. One way is to modify your daily activity schedule using pain as a guide.

Ice can also be helpful to minimize pain and swelling. Ice the injured area for 20 minutes, several times a day, and after aggravating activities.

Anti-inflammatory medication, as prescribed by a physician, will also help to reduce the inflammation.

Most chronic injuries are caused by increasing exercise and/or intensity too quickly. Another important part of the treatment is correcting training errors in order to prevent the injury from recurring.

There may be a muscle imbalance from a previous injury, which can be assessed by a sport medicine practitioner and addressed through a strength & flexibility program.

Footwear may also be a factor and may have to be changed. Orthotics may need to be prescribed.

Once you have controlled inflammation and addressed all predisposing factors you can return to your exercise SLOWLY.

Initially, you must modify your activity to avoid the most offending movements. Be conservative when working your way back to full activity.

When to see a professional

Runners often wait until an injury becomes chronic, thinking it will get better on its own before they seek help from a professional. This will only delay recovery but can also lead to a chronic injury, which can be very hard to treat.

One person’s ache is another’s agony. Pain is an individual matter, and even minor injuries may require professional care (i.e. Physiotherapist, Podiatrist, Chiropractor, etc.).

Returning to running following an injury

Follow your doctor or therapist’s advice.

Ensure pain-free range of motion in the injured area.

Check that your strength, endurance, coordination, and speed of movement is equal to the uninjured side or back to pre-injured levels.

Ensure that you are psychologically prepared to return and confident you will not be re-injured.

Start slowly and gradually.

Refer to the Educational Article “What Do I Do If I Have To Miss A Session?” in the next section of this handbook.

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RECOVERY & REGENERATION

Objectives: 1. To discuss how the three basic rules of training – MODERATION, CONSISTENCY and

REST can be enhanced by specific recovery and regeneration strategies. Key Points To Be Made:

Moderation The musculo-skeletal (muscles, bones and joints) system takes longer to adapt to a new activity than does the cardiovascular (heart and lungs) system. This is quite evident when people get sore muscles and aching joints from doing too much and too intense an activity too soon.

The first 4-6 weeks of the InTraining Program are designed to develop a good base of training and help the participant acclimatize to the physical stress of running on their body.

While it is tempting to just want to “go” and not follow the walk/run program, encourage all involved to stick to the plan and keep the intensity in check.

Consistency

The InTraining workouts progress in a step-by-step fashion, 30-60 minutes of work in each session, 3 training sessions per week, 13-weeks of training.

The group workout is always going to be the easiest to comply with. Being consistent on the other training days will take more determination. Buddy up, have a common training time with others in your group or schedule the workout at a realistic time. Develop strategies to succeed!!

The benefits of being consistent with your training include:

Proper adaptation from the training load.

Development of a good base of fitness.

Better recovery from training.

Rest Rest gives the body time and energy to adapt to the changes brought on by the training load.

The training program has rest built into it (recovery weeks 4 & 8, with tapering in week 12) so that you will get stronger, fitter and hopefully stay injury-free.

Try not to overdo it by attempting to do more than the 3 workouts per week, allow for proper rest and recovery.

Recovery and regeneration strategies

Eat and drink carbohydrate rich foods and fluids within 20 – 40 minutes of post-training.

Utilize hydrotherapy options such as whirlpools, baths, saunas, and showers to stimulate increased blood flow as well as promote a relaxed state.

Maintain a daily/regular stretching routine to improve flexibility.

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RETURN TO ACTIVITY

Objective: 1. To provide a good implementation plan for participants to return to the InTraining Program in

a safe and comfortable manner. *** Please refer to the “WHAT DO I DO IF I HAVE TO MISS A SESSION?” article in the Educational Articles, section 5.

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WEIGHT MANAGEMENT

Objectives: 1. To dispel the many misconceptions regarding fat burning. Key Points to be made:

Exercise and fat burning

There are healthy food choices that can be made which will provide optimal fuel to “run the engine” and not have too much excess left over to be stored.

Fat supplies a relatively large percentage of the energy requirements during prolonged (30+ minutes) low-intensity exercise (such as running or walking). At this low intensity level, fat (and carbohydrate) is burned at a relatively slow rate. By contrast, medium-to-high intensity aerobic exercise uses a smaller percentage of fat but results in a greater total calorie expenditure.

The selective use of fat as a fuel, specifically at lower intensities, does not translate into greater fat loss, regardless of how tempting it is to draw this conclusion.

Advice for sedentary or older individuals

For those who have been sedentary, it is very difficult to sustain higher-intensity exercise for a long time. For that reason, lower-intensity exercise is more effective in the initial stages of training and is the first step towards higher calorie-burning intensities.

Older, sedentary individuals tend to rely more on carbohydrate utilization than do younger individuals. This does not imply that they can’t lose fat weight as a result of training. They may need to exercise at a lower relative intensity to keep going longer.

General weight loss guidelines

The total amount of fat used as fuel, not the percentage of calories contributed by fat, is most important.

The primary reason to use the aerobic energy system is to avoid fatigue so the exercise session can be sustained as long as possible. Using intervals (alternating speeding up and slowing down) potentially enables an exerciser to burn more calories in a given session.

Because of the individual nature of exercise metabolism and the many factors involved, no single exercise/weight control prescription is ideal for everyone.

In order to develop a reasonable level of cardiovascular fitness, exercise 3-4 times/week for 25-45 minutes at moderate intensities. To increase the rate of fat loss, gradually increase exercise duration to 50-60+ minutes at least 3 to 4 times/week and raise the intensity as high as you can sustain it.

Try to include strength training twice a week to increase muscle mass.

Allow at least 6 months to realize most physiological changes and an additional 6-9 months for adaptive changes in body composition.

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WEIGHT MANAGEMENT…

Helpful hints Focus more on the composition of your weight (i.e. how much body fat or how much lean tissue) rather than on your total body weight. A simple measure that can be done anytime is how your clothing fits (i.e. looser or smaller girth or looser waistband).

Keep a record of what, when and why you eat or drink in a day. This information is useful in indicating if there are problem times, moods or stresses that affect your eating. It also provides an accurate measure of your food and drink volume.

Distribute your food allotment evenly throughout the day. This would include 3 main meals and 1-2 snacks.

Eat slowly! Try to pace your eating time so that you eat less and avoid the discomfort that often accompanies rapid eating.

Eat your favorite foods on a regular basis. If you deny yourself permission to eat your favorite foods, you’re more likely to binge.

Keep away from food sources that tempt you; out of sight, out of mind, and out of mouth! At parties, socialize in the living room, away from the buffet table and away from the snacks. At the market, skip the aisle with the cookies and do not shop when you’re hungry!

Post a list of 10 non-food activities to do (instead of eating) when bored, lonely, tired, or nervous. For example, you might want to call a friend, take a bath, listen to music, go for a walk, or meditate.

Think “Lean and Fit”. Every morning before you get out of bed, visualize yourself as being slimmer and trimmer. This will help you start the day with a positive attitude. Talking positively with yourself is important for your well-being.

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WHAT’S NEXT?

Objective: 1. To provide a framework of suggestions to encourage participants to further continue their physical

activities after having completed the InTraining Program – be it walking, running or cross training.

Deciding on Your Next Challenge

Many of you may already have your next fitness goal in mind, but for those of you who don’t, here are a few suggestions:

Cross-training Cross-training means participating in a variety of training activities:

Skiing (both cross-country and downhill)

Cycling

Swimming

In-line skating

Ice skating

Hiking

Climbing

Circuit training

Aerobic exercise to music Cross-training:

Increases your overall fitness.

Builds strength in general, instead of areas specific only to walking or running.

Rests certain muscle groups while using different ones.

Helps avoid boredom – variety can be a psychological boost.

Reduces the risk of injury.

Produces good cardiovascular fitness in addition to increased strength, endurance and weight control – shifts the stress around, so that it is not all borne by the same body part giving your ankles, knees and hip a break from the pounding action of walking/running.

Run or walk with others

Running or walking with other people not only gives you a social occasion to look forward to but makes you accountable: you are expected to appear.

Walking/running is a great social equalizer: when you’re moving down the road together, nobody cares if you’re a brain surgeon, a lawyer or a coffee shop barista. You are a brother or sister in the cause, and just as the people you run or walk with are the impetus for you overcoming your inertia, you help them get going.

Sometimes there are other payoffs as well, including social activities apart from walk/running, such as brunches or dinner outings.

Most community and fitness clubs as well as running stores offer a variety of walking/running groups.

Make walking/running a time for you

Group walking/running isn’t for everyone. Some people find that being alone is what makes worth all the effort. Sport psychologist David Cox believes that exercising after you leave work and before you arrive home at the end of the day could be one of the best things you can do for your sanity. “The literature suggests that most people who burn out need some kind of decompression between work and home, and exercise operates as a great buffer between the two. Sometimes a run after work, and before you start to interact with your family, can have a positive impact on your home life. It allows you to decompress in a safe way and is a lot healthier than going to a bar or going home and mixing a drink”.

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WHAT’S NEXT …

Refer to the Weekly Session information for the Maintenance Programs as a progression to the program you have just completed (see week 12 coaching tips).

Find out about upcoming running events in your community by logging onto one of the following websites: www.bcathletics.org BC Athletics’ website provides a detailed calendar of running events

across the province. www.interiorrunning.ca The focus of the Interior Running Association (IRA) website is running

events in the Okanagan. www.bcsscctfa.bc.ca The BC Secondary School Cross Country & Track is a great website

for secondary school teachers, students and parents interested in running and track and field events.

www.pacificsport.com PacificSport provides athlete services for developing and high

performance athletes interested to learn more, visit their detailed website.

http://www.bcathletics.org/

http://www.interiorrunning.ca/

http://www.bcsscctfa.bc.ca/

http://www.pacificsport.com/

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TIPS FOR THE SUN RUN

Objectives: 1. To provide advice for optimally preparing for and completing the Sun Run next week!


Rest

Rest up in the last few days before the run. Squeezing in more training at this stage won’t get you any fitter. Try to ensure you get an adequate amount of sleep in the last 72 hours.

Race Package

Pick-up your number and T-shirt at your Host Centre (Clinic Coordinators to arrange day and time). The Fitness Fair at BC Place is open Friday and Saturday – hours available closer to the date.

Medical History Anyone with asthma, allergies, diabetes, hypertension, or other cardiovascular or medical problems should check with their doctor if they have not already done so. Write a brief medical history and list any medications you are taking on the back of your number.

Clothing

Check the weather forecast and plan accordingly. Be careful – don’t overdress. You will need a complete change of clothes for when you finish. A bag check is available. To keep warm at the start wear an old sweatshirt or garbage bag that you can discard once you get underway.

Pre-event nutrition

While everyday eating is ultimately more important than the pre-event meal, making proper food choices prior to your competition should be given considerable thought! The pre-competition meal cannot compensate for a poor training diet. Also, energy from the pre-competition meal will not reach the muscles in time to help performance, except in the cases of endurance sports of three hours or more.

The pre-competition meal should:

Prevent you from feeling hungry before and during the event, yet not result in an uncomfortable full stomach.

Prevent low blood sugar (hypoglycemia) and its symptoms of fatigue, dizziness, blurred vision and indecisiveness.

Provide nutrients that are easily digested in order to prevent stomach-aches.

Provide adequate fluid balance. This should include:

Foods with which you are familiar and enjoy eating. Individuals tend to have specific food preferences. Some will prefer to eat nothing prior to the event, while others perform better after having eaten a light snack or small meal. It is important that you experiment (during training) in order to learn what works best for YOU. The day of an important event is definitely not the time to be trying something new!

Practice eating and drinking during training so that you can discover favorite foods and drinks with which you are comfortable. Also become used to drinking small amounts of fluids regularly (about 100-250 ml every 10-15 minutes) throughout the activity.

Don’t alter your diet. You don’t have to eat more the night before. If you like pasta, this is an ideal meal to have. Something based around rice or potatoes will work equally as well. Watch your alcohol intake! Regardless, drink some extra glasses of water to make sure you are well hydrated.

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TIPS FOR THE SUN RUN…

Arrival time

Get there early. Race time is 9:00 a.m. There will be a large number of other participants also trying to get to the start line! Bring loonies and quarters for parking or better still, take public transportation. If there is the interest, arranging a clinic bus or car pool is a good idea.

Patience Be patient at the start. It will take a little while to get cross the start line. If you are concerned about an accurate time use your own sport watch. Your timing chip will provide an accurate race time from when you cross the start line to when you cross the finish line.

Pace

Pace yourself. Listen to your body. It’s downhill for the first mile and too fast a start will be something you pay for on the hills coming over the bridges. Remember pain is a warning signal! If you have recently had a cold or flu, take it easy.

Post-run food intake Eat and drink something after the run. Try to make a choice like bagels, bananas, or Powerbars. Supplies will be available in BC Place, which will be the focal point for finishers. Juice and water will also be available.

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WHAT DO I DO IF I HAVE TO MISS A SESSION? If you miss a session, don’t fret … it happens to all of us once in a while! All you need is a good plan. The following are suggestions for returning to your InTraining program in a safe and comfortable manner. Find the scenario that most closely resembles your situation, and follow the suggested guidelines for returning to your InTraining program. 1. I’M NOT INJURED, BUT I MISSED ALMOST 1 WEEK OF INTRAINING (Reasons: illness, unavoidable family or work crisis/demands) Return to Activity Guidelines

If your program indicates that this should be an easy recovery week; you’re in luck! Jump back in and resume training as though you haven’t missed a beat.

If your program indicates that this is not an easy recovery week, it’s a little trickier and you need to be cautious. For session 1, complete only the first half of the workout outlined for the current week. For sessions 2 and 3, complete the workouts 2 and 3 from the previous week’s training schedule. By doing two of the missed workouts from last week, you will be up to speed and ready to rejoin the current week’s training program.

2. I’VE MISSED MORE THAN 1 WEEK, BUT NOT BECAUSE OF INJURY One of the greatest benefits to walking and running is that you can do it anywhere, anytime, and all you need are a good pair of shoes and a program to follow. In order to be successful in completing the Vancouver Sun Run 10K in a safe and comfortable manner, you need to do your homework. This means following the suggested three sessions per week. The first few weeks of the program may seem too easy, but rest assured the workload does increase, and will become too difficult if you haven’t properly completed the sessions in the weeks before. Try to make that appointment with yourself to do your workouts and stick to it! Return to Activity Guidelines Week 1: Please rejoin the program in the current week but only do HALF the workout for each session. Week 2: Continue with the program in the current week but only do THREE QUARTERS of the workout for each session. Week 3: Now you are ready to complete the FULL workout in the current week for each session. * And from now on do your homework! 3. I’VE MISSED UP TO 1 WEEK BECAUSE OF INJURY Cross-Training: If you have a nagging ache or pain that has been bothering you for a few days, and as a result you need to take a week off from the impact of running or walking, no worries! Cross training will maintain your fitness. In my experience, pool running is an effective way to duplicate your running and walking form. Pool running may seem a little strange or awkward at first but persevere – all you need to do is to jump into the deep end of a pool, and basically keep your head above water by utilizing an exaggerated brisk walking technique with both arms and legs. Check out the Pool Running article on the SportMedBC website for detailed information (www.sportmedbc.com). The next best activity would be cross-country skiing, and thirdly using a stationary exercise bike.


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In all cases the very best scenario is to simply take the InTraining workout of the day, and transfer it directly to your cross-training activity. For example: If you were to do change-of-pace intervals of 2 minutes brisk walking or jogging followed by 2 minutes of a slow and easy recovery, then you would jump into the deep end of a pool (or on the cross country trail or stationary bike) and do exactly those intervals, including the warm-up and cool-down. Remember, all the same principles apply: “Brisk” means just slightly faster than a talking pace, and the rest is done at a nice easy talking pace. Injury Awareness Scale. Imagine a scale between 1-10; “1” represents very little awareness of pain, and “10” represents an extremely high awareness of pain. Your level of injury awareness needs to be down to a “2-3” before it’s safe for you to return to activity, and it should not increase to a higher rating as a result of returning to activity. Ideally, your level of pain awareness should reduce to a “1-2” rating. If your awareness increases, return to cross-training until it settles down. Be sure to monitor yourself honestly and carefully. And talk to your Clinic Coordinator for guidance in making your decision to take time off. Return to Activity Guidelines Because it was an injury, you need to be careful not do too much, too soon. It’s important that you don’t try to start back where you left off. Please follow suggestion in #1 above. 4. I’VE MISSED UP TO 2 WEEKS DUE TO AN INJURY: Cross training: See #3 above. You need to make the effort to cross train for your 3 weekly sessions by transferring your InTraining workout to pool running or a stationary bike, as described above. By doing this, you will maintain your fitness. Injury Awareness Scale: See #3 above. Be honest with yourself. If at any time your injury/pain awareness starts to increase again, this is a serious indication that your body needs more recovery time. Return to Activity Guidelines Because your injury likely is the result of impact, over-use, or pushing yourself too hard it’s important to carefully plan your return to activity. I would suggest that you avoid hard surfaces in favor of softer terrain such as grass or dirt trails. Walk10K: Rejoin your group in the current week however, stick to the following adjustments: Weeks 1 & 2: Complete only HALF of what the workout suggests for each session. Week 3: Complete only THREE QUARTERS of what the workout suggests for each session. Week 4: Complete the FULL workout for each session, but only if your Injury Awareness Scale has remained low. LearnToRun10K: It is important to stick to the following adjustments: Please note that if your Injury Awareness Scale begins creeping up again, you did not take enough time off to recover. Week 1: In order to reintroduce your body to the forces of impact; you must first join the Walk10K group in the current week, and complete the Walk10K workout for each session in that week. Week 2: Rejoin your LearnToRun group in the current week but complete only HALF of what the workout suggests for each session. Week 3: Complete only THREE QUARTERS of what the workout suggests for each of the sessions in the current week. Week 4: Now you are ready to complete the full workout for each session in the current week of the LearnToRun program, but only if your Injury Awareness Scale has remained low.

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Run10KStronger: It is important to stick to the following adjustments: Please note that if your Injury Awareness Scale begins to increase, you did not take enough recovery time. Week 1: In order to reintroduce your body to the forces of impact; you must first join the Walk10K group in the current week and complete their workout for each session in that week. Week 2: Rejoin your RunFaster10K group but only complete HALF of what the workout suggests for each session in that current week. Keep the pace nice and easy with a walk recovery rather than an easy jog recovery. Week 3: Do only THREE QUARTERS of what the workout suggests for each session in that current week and continue to keep the pace nice and easy with a walk recovery rather than an easy jog recovery. Week 4: Complete the full workout for each session, but only if your Injury Awareness Scale has remained low. 5. I’VE MISSED UP TO 3 WEEKS OF THE PROGRAM DUE TO INJURY: Cross-training: See #3 above. It’s highly likely that you are feeling incredibly frustrated. Have faith! If you make a sincere effort to cross train on your 3 sessions per week by transferring your InTraining workout to pool running or a stationary bike, as described above in #3, you can maintain your fitness. If there is not enough time to recover, you may have to reassess your goals for completing the Vancouver Sun Run. Injury Awareness Scale: See #3 above. It’s important to be honest with yourself. If at any time your awareness starts to increase, it means your body needs more recovery time. Discuss your recovery plan with your Clinic Coordinator, and ask for suggestions as to what possibly caused the problem in order to avoid it from reoccurring in the future. Return to Activity Guidelines Walk10K Rejoin your group in the current week, however stick to the following adjustments: Week 1: Complete only ONE THIRD of what the workout suggests for each session in the current week. Week 2: Complete only HALF of what the workout suggests for each session in the current week. Week 3: Complete, again, only HALF of what the workout suggests for each session in the current week. Week 4: Complete only THREE QUARTERS of what the workout suggests for each session in the current week. Week 5: Complete the FULL workout for each session in the current week, but only if your Injury Awareness Scale has remained low. LearnToRun10K: It is important to stick to the following adjustments: Please note that if your Injury Awareness Scale begins to increase, you did not take enough recovery time. Weeks 1 & 2: In order to reintroduce your body to the forces of impact once again you must first join the Walk10K group in that current week and complete the Walk10K workout for each session in that week. Week 3: Rejoin your LearnToRun10K group in the current week but, again, complete only HALF of what the workout suggests for each session. Week 4: Complete only THREE QUARTERS of what the workout suggests for each session in the current week. Week 5: Complete the FULL workout for each session in the current week, but only if your Injury Awareness Scale has remained low.

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Run10KStronger: It is important to stick to the following adjustments: Please note that if your Injury Awareness Scale begins to increase, you did not take enough recovery time. Weeks 1 & 2: In order to reintroduce your body to the forces of impact once again you must first join the Walk10K group in the current week and complete the Walk10K workout for each session in that week. Week 3: Rejoin your Run10KStronger group but, again, complete only HALF of what the workout suggests for each session in the current week, and keep the pace nice and easy with a walk recovery rather than an easy jog recovery. Week 4: Complete only THREE QUARTERS of what the workout suggests for each session in the current week of the RunFaster10K program and continue to keep the pace nice and easy with a walk recovery rather than an easy jog recovery. Week 5: Complete the FULL workout for each session in the current week, but only if your Injury Awareness Scale has remained low. 6: I’VE MISSED MORE THAN 3 WEEKS OF THE PROGRAM: At this point your situation must be assessed individually. Speak to your Clinic Coordinator, and he or she can contact SportMedBC so that the best course of action can be discussed for your return to InTraining.

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PRE-RACE FINAL TIPS AND QUESTIONS

1. Pre-race meals:

It’s always a question: what to eat the night before and morning of a big race? There aren’t any magic meals to guarantee a great race, but here are some suggestions to help plan your pre-race meal.

THE NIGHT BEFORE:

Try to eat dinner between 5:00 and 7:00 p.m. to allow your body time to digest your food before bed.

During the Sun Run you will burn primarily carbohydrates, so try a pasta dish with a tomato-meat sauce or a meat stir-fry with a light sauce. Vegetarians should remember to include some form of protein like tofu or beans with their dinner.

Avoid too much fat that is difficult to digest and causes sleep problems. Also, include some whole grain bread and a salad with a light vinaigrette dressing.

Keep alcohol to a minimum and don’t forget your usual 6-8 glasses of water the day before the race.

If you want desert, fruit, low fat yogurt or a home-baked oatmeal cookie are good choices.

My own pre-game meal the night before my Bronze Medal Finish in my Olympic 3000m Final in L.A., 1984? An ice-cold beer and 3 pieces of pizza (it escapes me what kind!). After all, it included bread and veggies all-in-one!

SUN RUN DAY BREAKFAST:

Don’t forget breakfast. Eat a couple of hours before you begin your warm-up and keep it simple: Granola cereal is a good choice but stay away from bran.

Whole grain toast with jam or honey. Fruit is good especially bananas as they are better than fibrous apples, or acidic oranges. Clear fruit juices are also good.

A small amount of coffee or tea is fine.

2. What if I get a cold before the race?

If it happens the week before, hopefully you can manage your symptoms and be ready for race day.

Remember to REST, DRINK PLENTY OF FLUIDS, coupled with ibuprofen as directed on the bottle, and perhaps some extra vitamin C. Echinacea wouldn’t hurt either.

Don’t worry about trying to follow the InTraining program. In one week, I promise, you will NOT lose any fitness -- you’re better off taking care of yourself and saving your energy for race day.

Fresh air is always a good idea. A short walk that is followed with a few stretches is a great way to stay limber and, when you’re sick, it’s good for your spirits!

If you’re really sick, consult your doctor and please make the right decision. You can always find another 10K in the next few weeks when you’re feeling better.

3. Warm up before the race.

Just like InTraining workouts, you need to warm-up before the main event.

About 30-minutes before the race starts you should warm-up for 5-10 minutes by walking or jogging. I’ve often planned my warm up jog to be my mode of transportation from where I’ve parked my car, or taken the bus to the start area.

You’ll need to weave your way through the crowds to your start wave, but try to stay limber by doing some dynamic active stretches: arm circles, trunk circles, knee lifts, light jogging on the spot, and just try to keep moving ‘til the start gun goes.

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4. What do I need to do the night before the race?

Organize yourself for race day the night before.

Be prepared for all types of weather. An average 3rd-week-in-April has been everything from 3 degrees and rain, to 18 degrees and sunshine.

Don’t forget: Race number, timing chip laced into your shoes, shorts or tights, socks, jacket, hat and watch. Take a set of dry clothing and shoes for afterwards.

Other items to consider: water bottle and water bottle pack, cell phone, money for taxi or whatever presents itself, hat for rain or sun and sunscreen.

If you’re driving or taking a Team Bus, it’s easy to take all your gear possibilities with you, and simply leave the extras behind when you go to the start line. If you’re on the sky train or city bus, you’ll have to be more selective and manage your gear in a small knapsack if you don’t have an option of leaving it with a support person at the event. There is also a bag check at the start line.

5. Drinking: How much to drink before and during the race?

Your body is hopefully already well hydrated before the Sun Run. To suddenly start drinking a lot of water is not a good idea.

In the week leading up to the event, continuously sip small amounts of water throughout the day.

Try to drink 6-8 glasses of water a day, and if you are used to carrying a water bottle when you train, it’s a good idea to carry one during the event.

There will be water stations set up along the course, and if you were to plan to stop and take water at each one throughout the 10K you’d be adequately hydrated.

6. Last minute preparation: Head to toe check

I like to do my last minute gear check before I go to bed to confirm what I need for the next morning. This way I can rest more easily and I don’t worry about what I need to do the following morning before the race.

At the Sun Run event, when the start gun is moments away, I’d suggest you make sure your laces are double-knotted, your number is pinned on comfortably, your stopwatch timer is set to “0”, and take a little sip of water. Wish yourself good luck and also to those around you, and keep moving in whatever space you have until you hear the gun and you’re able to make a start when your wave of Sun Runners actually starts to move!

With 55,000 plus participants it could take anywhere from a few minutes to 30 minutes or longer to reach the start line, depending on where you’re situated in the Wave Start. But remember, your personal time will be recorded when your timing chip is activated after crossing the start line.

7. How do I relax: The night before and at the start line?

It’s hard to relax when you’re really excited about something, but you can seek comfort in the fact that the night before the Sun Run, the work is done, and there’s really nothing more you can do except put your feet up and relax.

Have your optimal pre-event dinner, organize your gear, and kick back with family and friends.

Watching movies or reading are pleasant distractions.

*Personally, the night before competition, after dinner, and after I’ve arranged my gear, I always like to have a nice soak in the tub (and even a glass of wine!) to calm myself, followed by a movie or a good book.

8. Would “massage” be a good idea?

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The week before the Sun Run, anticipation and taking the time to do a few extra things for you are all part of the fun. At this point, all the work and training is finished, and it’s all a mental game as to how you overcome any anxiety you may have and channel it into your Sun Run.

A spa treatment, a meal out, a little shopping spree or a mid-week golf game can all contribute to feeling great about yourself and consequently doing your best on Race Day.

Specifically, treating yourself to massage can be more than of psychological benefit to you. If your partner isn’t willing, try a professional full body massage to help to flush your system, work through any tight muscle areas, relieve stress, and it will leave you feeling supple, calm and relaxed before your race.

9. How can I reward myself after the Sun Run?

All of the above suggestions for Pre-Sun Run treats also apply to treating yourself afterwards. You deserve a pat on the back!

Definitely consider a celebration brunch or dinner with family and friends.

Consider some new running gear, or a massage.

In addition, try to make sure the Sun Run isn’t a one-shot deal. I’m hoping your InTraining experience has become a lifestyle choice for you, and that you’ll continue to stay fit by walking and running a few times per week long after the Sun Run is over.

Consider joining another Walk/Run program, at your local community centre, fitness centre, Alliance running store, or club.

If you prefer to be on your own, visit the library or book store fitness section for books and magazines on the subject, and especially look for SportMedBC’s ‘The Beginning Runner’s Handbook’ ( available for purchase on SportMedBC’s website www.sportmedbc.com ) if you don’t already have a copy.

10. Setting goals for the Sun Run?

Some of you will already have a specific goal in mind for your Sun Run finish time. Some of you will be less specific and more intrinsic such as the goal of participating in the event and finishing in a safe and comfortable manner.

Ultimately, I hope your experience will not hinge solely on a timed performance. There are too many uncontrollable factors such as difficulty of the course itself, flat or hilly, weather conditions and how you feel on race day. Other factors include the consistency and intensity to which you were able to train, as well as health and injury concerns and other life demands that can take a toll on your training.

If you achieve your goal on Sun Run day, that’s fantastic. If somehow you do not, try not to beat yourself up. The most important thing here is “next time” -- there’s always another event, any weekend of the year. And if not anytime soon, there’s always Sun Run 2013!

Lynn Kanuka, SportMedBC InTraining Program Coordinator & RunWalk Coach


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Please find attached the following documents: Clinic Coordinator documents

Clinic Coordinator position advert

Clinic Coordinator application form

Clinic Coordinator Independent Contractor Agreement

Clinic Coordinator debrief report

Clinic Coordinator review procedure

Area Coordinator Independent Contractor Agreement Leader documents

Volunteer leader position advert Leader application and roles & responsibilities Leader review procedure

Communications Protocol

Clinic administration

Clinic promo sheet Clinic attendance sheet

Participant FAQ sheet

Sun Run entry summary

Incident/Injury form

Record of events

Host Centre Overview

Sun Run InTraining statistics

Documents

CLINIC COORDINATOR’S HANDBOOK 2015 WELCOME ABOARD … · 2018-07-25 · Clinic Coordinator’s Manual ©SportMedBC CLINIC COORDINATOR’S HANDBOOK 2015 WELCOME ABOARD FOR INTRAINING