The Run Clinic Long Run

The Run Clinic Long Run

March 29, 2022

Our training program includes three key workouts per week: speed, tempo and long run. This week’s newsletter looks at the benefits of a long run in preparing for the half marathons and full marathons. The long easy run is simply that, a run at an easy pace which is slower than your marathon race pace. […]

Pre-Run Fueling For Workouts and Long Distance Races

March 21, 2022

As the long-run distance increases in the training schedule pre-run nutrition becomes increasingly important. I want to discuss how you can improve your long runs and races through carbo-loading/fuel-loading. What is carbo loading? Historical carbo-loading asked runners to starve themselves of carbohydrates for three days then double food intake for three days before the marathon. […]

Speed Workouts for the Run Clinic

March 8, 2022

“You can find the workout schedule in TrainingPeak. Here is a little information on how the speedwork is organized. SPEED WORKOUTS AND TEMPO WORKOUT STRUCTURE:Every speed workout structure is the same for all workouts: A. START RUNNING WATCH warm-up jog 1km to 3kmB. STOP WATCH stretch and drills 5 to 10 minutesC. START WATCH 3 […]

Main Street Workout Location Schedule-Winter 2022

March 1, 2022

WORKOUT LOCATION SCHEDULE for FORERUNNERS MAIN ST-WINTER 2022 6:30pm Wed Mar 30 – Memorial Track 8:00am Sat Apr 2 – Creekside Community Ctr 6:30pm Wed Apr 6 – Memorial Track 8:00am Sat Apr 9 – Memorial Track 6:30pm Wed Apr 13 – Memorial Track 8:00am Sat Apr 16 – Memorial Track 6:30pm Wed Apr 20 […]

Tapering for the First Half

January 19, 2022

As the First Half approaches it’s tempting to run too fast or too far during the final few workouts. You need to decide how to adjust your training over the final two weeks before your race. This will depend on how much you have been training and the intensity of your workouts. The recent weather […]

Winter Weather Workouts

December 14, 2021

We have had cold wet weather including snow the past few days. There are cold weather options; you can substitute your workouts with cross training, run on a treadmill or run outside at an easy pace. You can complete your easy runs on snow but it is a little more difficult to do tempo runs […]

Forerunners 2022 Run Clinic Information & Training

November 16, 2021

The Forerunners Main Street Running Clinic for Winter 2022 training schedule is designed for the First Half Marathon Feb 13, 2022; and, 5km to 10km races A) The Three Goals of the Clinic: 1) Get to the start line – be ready to race without injury by not running too many times per week; 2) […]

Running Longevity-Maintain Running Technique

April 20, 2021

During these times of self led runs and workouts you may have noticed a drop in your speed of long runs and workouts. You may be attributing this reduction in speed to a loss of motivation without the support structure of group workouts and races. However there may be a different reason for your loss […]

Hill Training for Running Specific Strength

April 13, 2021

For the past four weeks the training program has emphasized improving your VO2max through faster paced workouts at 5km pace. Tomorrow is your final VO2max workout of the series of workouts. The next two weeks of the program will allow you to recover from the higher intensity workouts by focusing on tempo pace. The tempo […]

The Over Distance Run

April 6, 2021

Forerunners currently is hosting the Virtual Seven Summits and Four Cities Run until June 30th. If you are planning to run a virtual marathon you may want to use one of the 47km challenges as part of your preparation. Training for a marathon requires several longer runs over 30km to prepare for the 42.2km event. […]

Improve Your VO2max Pace To Prepare For Spring Races

March 16, 2021

Your winter training has gone well. You have improved your fitness through long runs, tempo workouts and speed workouts. You may have run one or two virtual races to maintain contact with racing and stay motivated. The weather is improving and spring is around the corner. It’s time to step up the pace and run […]

Vary the Recovery During Speedwork to Meet Your Goals

March 9, 2021

Vary the recovery during speedwork to meet your goals The Forerunners training program is based on three key workouts: Monday Tempo; Wednesday Speedwork; and, Saturday Long Runs. The speed workouts are run at 10km pace and occasionally 5km pace. Over time as your fitness improves it has become easier and easier to run at a […]

What to do the Days Between Workouts

March 2, 2021

What to do the days between workouts. The Forerunners training program is based on three key workouts: Monday Tempo; Wednesday Speedwork and Saturday Long Runs. These are three quality workouts especially if you have run part of the long run at marathon pace. You need some easier days to recover for the next workout. You […]

Circuit Training For Running

February 23, 2021

Circuit Training – Combined Speed-work and Strength Developing a few aches and pains or your speed has dropped? Have you let your strength slide during the winter? Strength improves your running technique and speed and reduces injury. During these times when gym access is limited it remains important to continue with your strength training to […]

Recovery From a Half Marathon

February 9, 2021

It usually takes about two weeks to return to normal after a half marathon. If you run at a maximum effort during a race you will challenge your body more than a regular workout. There will be more than usual muscle tissue damage in your legs. You need some time to recover and allow your […]

10 VIRTUAL HALF MARATHON RACE WEEK SUGGESTIONS

February 2, 2021

The last week of the running program is primarily a week of recovery from the past three months of hard training. There are a few race preparations that can improve your time in the final five days leading to the start. RECOVERY FROM SEVERAL WEEKS OF HARD TRAINING 1) Reduce Level of Intensity and Distance. […]

TAPERING FOR RACES

January 19, 2021

As your key race approaches it’s tempting to run too fast or too far during the final few workouts. You need to decide how to adjust your training over the final two weeks before your race. This will depend on how much you have been training and the intensity of your workouts. You can use […]

Using Average Heart Rate to Adjust Your Training

January 12, 2021

The primary Forerunners training schedule asks for three primary runs per week; long run, tempo workout and speedwork. The schedule is designed to prepare you for races by gradually improving your fitness with a low risk of injury. You can accelerate your improvement in fitness by adding more runs per week or by adding extra […]

Goal Setting 2021

January 5, 2021

Happy New Year! 2020 was an unusual year and a year of patience as COVID turned everything upside down. Adjusting training plans and fitness maintenance were the goals of the year. In early 2020 most of us had expected to be racing in November and December 2020. 2021 looks like a better year as vaccines […]

HOW TO GAUGE YOUR FITNESS

December 29, 2020

You have been working out this fall and into the winter building your aerobic base and speed. As you continue to train for the First Half Virtual in February you may want to know what are the changes to your fitness. There are a few ways to gauge how your fitness is improving: Time trial […]

Q&A: Pace Pick-Ups At Marathon Pace During Long Run

December 22, 2020

Q: I find it too difficult to run the pace pick-ups during my long run. I am targeting 5min/km because that’s the pace I would need for a 3:30 marathon, but I don’t even think I could manage a half at that pace right now. How can I run the 2km pace pick-ups at marathon pace? […]

Is Running With Carbon Plated Shoes A New Form of Cross Training?

December 15, 2020

As a runner, the main reason to cross train is to improve your fitnesswithout the injury risk of increasing weekly running mileage. Ourtraining program includes running three times per week but you maywant to train a little more. You can use the traditional forms ofcross training to add aerobic fitness which include: swimming,cycling, elliptical workouts, […]

Tempo Workouts

December 8, 2020

Tempo runs are fast pace efforts that are brisker than long run pace, but not so fast that you are too tired for your next run. The objective is to twofold: 1) raise your anaerobic threshold so you can race faster; and, 2) help you sharpen up for races by running at near race pace […]

Long Runs for the Virtual First Half

December 1, 2020

Our training program includes three key workouts per week speed, tempo and long run. This week’s newsletter looks at the benefits of a long run in preparing for the First Half. The long easy run is simply that, a run at an easy pace which is slower than your marathon race pace. Anything slower than […]

Forerunners Running Clinic Information & Training

November 29, 2020

The Forerunners Vancouver Virtual Running Clinic for Winter/Spring 2021 training schedule is designed for the Virtual First Half Marathon Feb 7, 2021 and Spring Half and Full Marathons. RUNNING CLINIC INFORMATION AND TRAINING VIRTUAL HALF AND FULL CLINIC A) The Three Goals of the Clinic: 1) Get to the start line – be ready to race without […]

Beginners 10km Schedule

November 3, 2020

Want to keep running after completing your First 5km?Beginners 10km Schedule WEEK MONDAY WEDNESDAY SATURDAY 1 Run 5km Run 5km Run 6km 2 Run 5km Run 5km Run 6km 3 Run 5km Run 2km warm-up +10 times [30 sec. R FAST, 30 sec. W] + 1km warm-down Run 6km 4 Run 5km Run 2km warm-up +10 […]

Going The Extra Mile

October 27, 2020

We all have heard the expression going the extra mile. Above and beyond what was asked or required. It’s putting in the extra time to make sure it all goes well. Usually it applies to business, or services or helping others out. The extra mile can help you with running as well. Extra mile in […]

Cross Training Analysis

October 13, 2020

Most of us have used cross training at some time to improve our fitness, avoid bad weather, help us recover from injury, or to add variety to our workouts. Cross training has several benefits if you are preparing for long distance events. The question is how do you use cross training and is cross training […]

Carbon Plated Shoes for Solo Workouts

October 7, 2020

It was a running shoe revolution. New carbon plated shoes hit the pavement. The first was the Nike Zoom Vaporfly 4% and many soon followed from other shoe brands. Average times in marathon events were dropping and more and more runners started to race in them with significant personal best times. Competition heated. Nike released […]

The Great Trek/Fall Classic Training Suggestions

September 29, 2020

The Great Trek/Fall Classic offers the 5km, 10km and Half Marathon in person and virtual events. You can run all three distances to earn the hat trick award. If you are running marathon(s) in 2022 it could be several months before you need to complete a long run over 25km. You may want to consider staying […]

Three Virtual Races in Two Weeks

September 15, 2020

The Fall Classic/Great Trek offers three virtual races: Half Marathon, 10KM and 5KM, with the option of the Hat-trick to complete all three race distances between October 16-31, 2020. There is a month to prepare and fine tune your training. So you have signed up for the Hat Trick. You want to run your best […]

Use Strides to Run Faster

August 31, 2020

Strides are easy pace sprints run on a level road, track or grass field. These light accelerations are distances from 60m to 100m. Usually you run 3 to 10 repeats at a good pace to help you warm-up, improve your fitness, develop speed or enhance running technique. When and how do you use strides. Warm-up […]

Improving Your Mile Time

July 27, 2020

The Forerunners Mile Challenge is well underway. There are a few more days left to run your first mile in the month of July to qualify for the draw prizes. You may be looking to run a faster mile during the second leg of the challenge during the month of August which is the purpose […]

Beginners 5km Running Schedule

June 19, 2020

Want to start running and run 5km in 12 weeks? Follow this schedule: BEGINNERS 5KM SCHEDULE This program is designed to help you start out running and learn to run a 5km Here are a few suggestions to get you started: 1. Wear reflective clothing at all times 2. Obey traffic rules: a. Cross at […]

Circuit Training

June 16, 2020

Circuit Training – Combined Speed-work and Strength During these times when gym access is limited it remains important to continue with your strength training to keep injuries in check. We recommend the Forerunners fundamental exercises to maintain basic strength. You can add circuit training to your weekly routine to add variety to your training, and […]

Train in Carbon Plated Shoes to Improve Workouts and Reduce Injury

May 19, 2020

Carbon plated shoes have taken the running world by storm. We have seen dramatic improvements in race times across the board from beginners to Olympic qualifiers. Average race times were getting faster at Marathons with each passing month. Now that races have been postponed the excitement around carbon plated shoes has not diminished as many […]

Run In a Cyclical Pattern

May 5, 2020

Run in a 5 week cycle of 3 weeks higher volume followed by 2 weeks of lower volume. The human body will adapt to increased training and move to a higher level of fitness over time. If you train in a straight line you may be able to run without injury and continue to see […]

Set A Goal To Improve Your Aerobic Threshold

April 28, 2020

When you start out on a running schedule you will see your fitness will improve week after week. You will improve just because of the consistency of training. For example Forerunners primary schedule has you run 3 to 4 times per week. Eventually you will reach a fitness plateau where your rate of improvement has […]

Set A Goal to Improve Your Short Distance Time

April 21, 2020

International level track and field athletes will often race a fall marathon after their track season. During their track season they will run several 3,000m, 5,000m and 10,000m races. Their track racing goal is to improve their short distance time during the season and perform their best at international events. At the end of the […]

Marathon Pace Runs to Improve your Half and Full Marathon Time

December 21, 2019

Most of our clinic runs on Saturday are at an easy pace: marathon race pace plus 30 to 45 second per km. Long runs at an easy pace help to improve the aerobic threshold which helps you race faster. Coincidentally the aerobic threshold is very near your marathon race pace. After a few months of […]

Run with Forerunners to Prepare for the 2020 First Half

November 25, 2019

The 2020 First Half is sold out, but you can still enter the race by signing up for the Forerunners Running Clinic. Forerunners has been a proud sponsor for the First Half Marathon for over 30 years and is excited to offer a running clinic for the race. We have trained thousands of runners for […]

THE CARBON FIBER PLATED RUNNING SHOE

October 9, 2019

When the carbon fiber shoe landed in 2018 I was not convinced that they help you run faster. The elite runners were racing in them but they are already fast. After a while a few of our Forerunners clinic members started to race in them and had remarkable improvement in their finishing times. Many of […]

3 Ways to Prepare to Race Faster When Tapering

October 4, 2019

As race day approaches you begin to taper by reducing your training volume. This allows your legs to bounce back from all of your hard work during the weeks leading up to the race. You feel you can run faster as your fatigue level drops and you have more energy. Most runners will reduce volume […]

Five Key Factors to Your Taper

October 7, 2017

Five key factors to your taper for the half or full marathon. You’ve finished the longest run and now you begin your taper for your race which is a few weeks away. 1) Weekly mileage – The Forerunners program is not a high mileage program therefore the weekly mileage drop is not as dramatic. A […]

The Long Easy Run

August 16, 2017

Our training program includes three types of running, speedwork, tempo runs and the long easy run. The easy/longer distance runs correspond to the running just below or at the aerobic threshold which is also the same as the heart rate training zone of 65% to 75% of maximum heart rate. When you improve your aerobic […]

Starting out: Get ready for a race

July 5, 2017

You’ve take your first step by deciding to race the Fall Classic. Its, time to think about how you will be getting ready to race. The days will go by quickly and you will want to keep on pace for the start line. 1. Establish a goal The first step you need to take is […]

What to Eat Pre-Run

May 1, 2017

By Carolyn Berry, BSc., RD Registered Dietitian & Nutrition Consultant www.berrynourished.com @berrynourished Eating before you exercise can help you to run longer, with more intensity and with more ease. What foods you choose and how much you eat before you run depends on when, how long, and how intense your run or event will be. […]

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