Forerunners Main Street
3889 Main Street, Vancouver, BC |Grand Opening 5km & 2.5km Social Run
Phone (604) 559 – 3889 |Sunday May 28th, 9:30 am
Intstagram: Forerunners_Main_St #yourunstartshere |Everyone welcome
Strava: Forerunners Main Street |Pancakes, juice and coffee post run
Email: Website: |Walk, Jog, Run to Queen Elizabeth Park

Running Clinics for Spring 2017

Learn to Run 5KM – Clinic Coach Dan Cummings, co editor of “Running In the Zone”, former Race Director First Half Half Marathon, Half and Full Marathon Runner

Wednesday 6:30pm and Saturday 8:30am – #YourRunStartsHere – Social 5km
First workout – Saturday May 27 – $75
You have decided it is time to become one of those people who are out there running around our beautiful city. Or, maybe you have already been doing a bit of running and have decided it is time to try a 5K race. Welcome to an exciting new phase of your life!
Our GOAL is to help you achieve whatever challenge you may have set out for yourself. Most runners find that it is hard to achieve good results without setting out some kind of goal. It could be to move up in distance, or improve time, or any of a number of other things. We suggest that you take a few minutes right now to think about just what YOU hope to achieve by joining us in this training program. Remember a goal is a goal, no matter how lofty or modest. If you have never run 5K then just doing it is a very real and major goal.
10KM, Half Marathon, – Clinic Coach Carey Nelson, 1988 5000m and 1996 Olympics Marathon. Coach of Forerunners West 4th for 10 years. No fee for clinics below until July.
Thursday – Speed Workouts – for 10km, Half Marathon and Full Marathon for 60 min and faster 10km runners – Track, Hills and Road (includes 2 to 3km warm-up and 2 to 3km warm-down) – Starting 6:20pm April 13th to June 22.
Monday – Tempo Workouts for 10km, Half Marathon and Full Marathon for Advanced runners – 55 min 10km and faster – Starting 6:20pm April 17th to June 19
Saturday – Long Easy Runs for Half Marathons – Starting 8am April 22 to June 17 – (for Scotia Half Marathon, June 25th)
10K TUESDAY for 56min to 70min 10km runners, and runners that have moved beyond the 5km distance. 10k Tuesday workouts are between 6km and 9km. Warm-up, fun speed workouts, exercises and warm-down – Starting at 6:20pm on May 16th

FORERUNNERS MAIN STREET (All workouts start from 3889 Main Street)
RACE DATE: JUNE 25, 2017

Tempo (Mon 6:20 PM) Speed (Thurs 6:20 pm) Easy Run (Sat 8 am)
April 24, 2017 4X7min 10xshort hills 12km easy
May 1, 2017 3x10min Memorial Track: 5x3min(10km pace)[1min rest] 12km easy
May 8, 2017 Easy 10km run Memorial Track: 9x90sec(5km pace)[1min rest] 14km easy
May 15, 2017 6x5min QE Park: 8x2min(10km pace)[1min rest] 15km easy
May 22, 2017 2x15min 10xshort hills 17km easy
May 29, 2017 4x8min Memorial Track: 5x3min(10km pace)[1min rest] 19km easy
June 5, 2017 12x90sec (30 sec rest) Memorial Track: 9x90sec(5km pace)[1min rest] 15km easy
June 12, 2017 4x7min QE Park: 3x1min,2min,3min (10km pace)[1min rest] 15km easy
June 19, 2017 3x10min Memorial Track: 9x90sec(5km pace)[1min rest] Sunday Race 21.1km

Prepared by clinic coach: