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Forerunners (both locations) offer a number of clinics throughout the year for runners of all levels, abilities and distances. We have different pace groups varying from 35 minute 10K (6:00 minutes per mile pace) to 65 minute 10K (10:30 minutes per mile). There's a group for everyone, so come on out and run with us! We also offer Learn to Run clinics with the Wednesday training. In a 12 week program individuals are guided safely from walking to running a 5km run in 12 weeks. |
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Summer Interval Clinic Thursday 6 PM sponsored by: NEW BALANCE |
Join us for a 9 week speed workout that will improve your speed and strength for a fall marathon, half marathon or 10K. The sessions will be led by longtime Forerunners coach, Carey Nelson, a 2:12 marathoner. There will be 3 different themes: interval sessions, hills sessions and track sessions. STARTS: Thursday, July 8 TIME: 6 PM LOCATION: 3502 W 4th Ave COST: $50 (limited to 50 participants) WORKOUT SCHEDULE:
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Summer Half Marathon And Marathon Clinic sponsored by: MIZUNO
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Come join other runners with the goal of competing in a Fall Half Marathon
or Marathon (Victoria, Portland, NYC etc).
The clinic will be coached by Jerry Ziak and Jeremy Hopwood. Jerry has competed over every distance from 800 meters to the marathon. His best half marathon time is 1:05 and his best marathon is 2:17. Jerry has coached many different levels of runners to help them achieve their goals and running aspirations. Jeremy is an accomplished runner and long course triathlete. His best half marathon is 1:16. Jeremy has completed ten Half Ironman and two Ironman events. This dynamic duo will guide you through a 13 week program designed to help you achieve your personal running goals. All levels welcome from beginners to advance however all participants should be able to run 10K comfortably. The pace groups offered will be determined after the first week. A run-walk group will be added if a minimum of 6 participants sign up. Come join this safe, fun and energetic group!! STARTS: Sunday, July 11 TIME: 8 AM LOCATION: 3502 W 4 TH Ave COST: $75 for Sunday only $100 for Sunday and Thursday Interval* sessions Clinic will include:
*speed sessions will be done with Carey Nelson's clinic Thursday at 6 PM unless max numbers are reached. Then another session will be added for Sunday participants. |
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FALL 12 WEEK RUNNING CLINIC WEDNESDAY SEPT. 8, 2010 6:30 PM $40 or $5 drop-in
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Wednesday night running clinic will return September 8. This 12 week clinic will have a starting to run group as well as 7 different pace groups with leaders. Come improve your running technique, and/or speed. When you join our friendly workouts you will meet fellow runners as well as become a better runner yourself. Sept 08 Ladder 10k pace (Run 1 minute, walk 4 minutes) X 5 Sept 15 Intervals 3k pace (Run 1.5 minutes, walk 4 minutes) X 5 Sept 22 Pyramids 5k pace (Run 2 minutes, walk 4 minutes) X 4 Sept 29 Fartlek (Run 3 minutes, walk 3 minutes) X 4 Oct 06 Intervals 10k pace (Run 5 minutes, walk 2.5 minutes) X 3 Oct 13 Pyramids 3k pace (Run 7 minutes, walk 3 minutes) X 3 Oct 20 Ladder 5k pace (Run 9 minutes, walk 2 minutes) X 3 Oct 27 Fartlek (Run 10 minutes, walk 2 minutes) X 3 Nov 03 Pyramids 10k pace (Run 11 minutes, walk 1 minute) X 3 Nov 10 Ladder 3k pace (Run 13 minutes, walk 1 minute) X 2 Nov 17 Intervals 5k pace (Run 15 minutes, walk 1 minute) X 2 Nov 24 Fartlek Run 30 minutes !!! Training sessions will be held by Jerry Ziak. Jerry has competed over every distance from 800 meters to the marathon. His best half marathon time is 1:05 and his best marathon is 2:17. Jerry has coached many different levels of runners to help them achieve their goals and running aspirations. |
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Forerunners North VancouverClinics
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Drop-In Clinic Our Drop-In clinic runs Saturday mornings at 8 AM and explores the North Shore. Expect runs from 45 - 75 min, depending on routes; usually between 8 - 11 km. All runs start from Forerunners. To participate, please add yourself to the mailing list. Forward your name and email to forerunnersclinics@yahoo.ca Come explore your backyard!! Clinic drop-in: $5/session Starts: Ongoing Saturday mornings at 8 AM For more information regarding clinics please email: forerunnersclinics@yahoo.ca or call 604-982-0878 980 Marine Dr, North Vancouver Come in and check us out or just to say hello!
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Frequently Asked Questions and Message of the Week : |
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Running Routes |
How far are you running? The schedule says it's a 20km long run but you're
not sure what route gets you that distance or you want to check if your
standard 10km run is really 10km.
Try www.MapMyRun.com |
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Two Locations to fit your lifestyle
| 3502 West 4th Ave - Vancouver Tel: 604-732-4535 |
980 Marine Drive - North Vancouver |