We will run out of Delany’s Coffee House: Lynn Valley Village and Park Royal Village locations, as well as a few runs in Vancouver (Stanley Park, Kitsilano, Queen Elizabeth Park)

All clinic members and leaders run a warm up mile together to a destination, followed by a set of dynamic drills. We then into break into HALF and FULL pace groups, with leaders introduced by their name and pace time. Leaders take their group off for the run and at the completion of the run leaders will move through a set of run strengthening drills (Check the list of leaders and pace groupings we offer)

4 miles for the Half Marathoners, 6 miles for the Full Marathoners

Full: 23 miles
Half: 13 miles

Half marathon: 1:30-2:30
Marathon: 3:15-5:00

Sundays are designated for our LONG SLOW DISTANCE (LSD) runs in which our program is designed to build up your endurance over increased mileage at a pace that is slower than RACE PACE. We suggest your LSD pace for FULL marathoners to be 45-60 seconds slower than race pace, and for HALF marathoners 30-45 seconds slower than race pace

Race Pace refers to the minute/second per mile pace at which you need to run your half/full marathon miles on race day to attain your goal race time, ie. A 2 hour half marathon requires a 9 minute per mile

No worries if you don’t have a goal RACE time, our experienced team of leaders will be able to assist in finding the correct pace for your LSD runs and then guide you toward an attainable goal race time

As we do not have fixed groups at any time in the clinic you are able to move pace groups, up or down for any reason to run at a different pace or distance (your running got stronger, recovering from injury) we just ask that you let your leader know

These training sessions are designed to develop strength and speed through a variety of workout styles [hill repeats, Fartlek runs, Tempo runs, mile repeats, track workouts]

These workouts are intended for all levels of half/full marathon clinic members and will build in intensity and duration as the clinic progresses

Our Leaders will lead you through a warm up run, set of dynamic drills, explain, coach and motivate you through the workout, finish with a set of run drills.

Tuesdays we will meet at Sutherland Track (19th Street and Sutherland Ave behind Sutherland High School) There are washrooms, plenty of parking, and a covered area. From there we will either use the track, nearby hills, or side streets depending on the type of workout.

6:30pm start, finish no later than 8pm

The weekly email will contain a detailed explanation of the workout/version of the workout that you can complete on your own

This is definitely a personal preference but current research follows the ‘less is more’ approach, which is why we designed our program with 3 running sessions per week, with an optional 4th ‘recovery run’ on your own should you feel the need for another run workout

Cross training refers to engaging in physical exercise that is not of the same format (for runners, any exercise besides steady running) and we highly recommend cycling/spinning, swimming, yoga, pilates, hiking, cross country skiing, snowshoeing, and weight training

It can be very beneficial, especially for muscle strengthening and injury prevention, not to mention spending time with friends and family who don’t run with you (and may forget who you are)

BCA refers to British Columbia Athletics and your membership provides you with insurance, discount at a large number of Sport Retail stores, as well as fee reduction to BCA sanctioned races
Every person who joins NS Lions for ANY run must have a BCA membership to participate

The $20 for your first drop in session pays for your BCA membership, each session after that is only $5

As we want to have variety in the clinic gift you receive for joining one of our clinics, we have chosen to call it a souvenir, and hope to offer items such as gloves, hats, socks, water bottles, as well as the typical run clinic shirt

For safety reasons we ask that you do not run with headphones, this allows you to be aware of traffic noises and able to hear directions/comments from Run Leaders

SFor the safety and comfort of others we do not permit dogs

For insurance purposes we cannot allow babies/kids in joggers at any of our run workouts