Beginners 5km Running Schedule

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Beginners 5km Running Schedule

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

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

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 […]

Forerunners North Shore Virtual Run Challenge Results

Results will be updated Sunday evenings (the 10th, 17th, and 24th) Results for Week #1 5 km  WomenJocelyne Leblanc – 22:42Marnie Armstrong – 25:39 MenLei Guo – 20:15Doug Grimes – 22:20Barry Armstrong – 25:34 8 km WomenSanaz Saber – 44:12 Half Marathon WomenJocelyne Leblanc – 1:44:32Kelly Harris – 1:48:50 MenJerry Ziak – 1:10:07 Results up […]

Set A Goal to Improve Your Short Distance Time

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 […]

Our COVID-19 Response

To our valued community: With the current spread of  COVID-19 across Canada and the world, we recognize the necessity to maintain our community’s health and wellbeing as our main priority. As the situation evolves, we are evaluating operations protocol with the guidance of Canada’s health authorities and government. With this in mind, and while our […]

The Final Two Weeks Before the First Half Marathon

What workouts will help you have a better race? The final two weeks are just as important as the past ten weeks of training. You can workout in a way that will slow down your final time. Or, you can workout in a way that will help you have a better race. Your workouts should […]

Winter Warrior Training

Winter Warrior Training 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 […]