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February 21, 2024 6:30 pm
Half or Full Marathon
About the Clinic
Beginning Wednesday, February 21st, train through the remaining weeks of winter and into spring with Forerunners North Shore as we build towards the BMO Half and Full Marathon on May 5th, 2024. This clinic includes Wednesday evening workouts meeting at the store at 6:20 pm, a detailed training schedule, a weekly workout newsletter, email access to Coach Jerry, and a clinic apparel souvenir. Saturday morning club runs are free of charge. Coach Jerry will not be in attendance, but he will organize these runs with maps and directions. These runs will depart from various locations around the North Shore, as well as Stanley Park, at 8:00 AM. Communication between club members will be encouraged using our WhatsApp and Strava groups.Your Saturday long run distance will begin with 12 km or 24 km on February 24th and increase to a peak of 20 km or 36 km three weeks before race day (those of you training for the marathon should be able to run the half marathon distance by the First Half Half Marathon on February 11th). Your long run will never increase by more than 2 or 3 km at a time. The Wednesday after the First Half Half Marathon (February 14th) there will not be a clinic session, but a maintenance run of 10 km or 18 km will be planned for Saturday, February 17th.
What Can I Do To Prepare?
If you’re able to run continuously for 30 minutes, you’ll be ready to attend any Wednesday night clinic. The majority of the sessions will be in the form of interval training on Mahon Track and the Spirit Trail (concrete paths) or hill repetitions, but there will also be some 30 minute continuous efforts (progressions, fartlek, and pace-change runs) mixed in, especially over the second half of the clinic. Wear warm, breathable clothing, and use reflective gear and lights. Although we are all attempting to achieve our own individual goals, we encourage our clinic members to embrace a cooperative and supportive group training mentality.
What Should I Expect?
Expect to be a part of a supportive and friendly group of fellow runners, coaches, and leaders that will help you enjoy your running experience at whatever level you're currently training at.
Meet the Instructor
Jerry Ziak has been a competitive middle and long-distance runner since 1986. His passion for the sport began at the young age of 10 when he began competing on the track and over cross country in distances ranging from 800 meters to 5 km. Since then he has explored every distance up to the marathon at the national and international level and continues to compete as a masters (over 40) runner in cross country and on the road. He is an owner of Forerunners North Shore and enjoys coaching runners of all abilities. His particular passion is the discovery and practice of training techniques and daily behaviours that allow us to continue moving youthfully as we age.