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.

 

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:

  • July 8    Road intervals meet at Forerunners
  • July 15  Hills meet at Forerunners
  • July 22  Track Workout  meet at UBC Track (16th Ave and Wesbrook)
  • July 29  Road intervals meet at Forerunners
  • Aug 5    Hills meet at Forerunners
  • Aug 12  Track Workout  meet at UBC Track  (16th Ave and Wesbrook)
  • Aug 19  Road intervals meet at Forerunners
  • Aug 26  Hills meet at Forerunners
  • Sept 2   Track Workout  meet at UBC Track  (16th Ave and Wesbrook)       

 

 

Summer

Half Marathon

And

Marathon

Clinic

sponsored by:

MIZUNO

 

 

 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:

  • training schedule
  • mapped Sunday routes
  • Mizuno souvenir
  • different pace groups with leaders

*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.

FALL

12 WEEK

RUNNING

CLINIC

WEDNESDAY

SEPT. 8, 2010

6:30 PM

$40 or $5 drop-in

 

 

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.         

Forerunners North Vancouver

Clinics

 

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!


Frequently Asked Questions and Message of the Week :
 Where will most of the training runs be?

In the winter months we do most of our runs east towards Kits Point and  False Creek where it is light and less traffic.  The weekend clinic will also run towards Stanley Park and out west to UBC.  

How far will they be?

The workouts will vary from 5K-12K depending on the pace group. This includes the warm-up and cool-down.

Training runs for the weekend 1/2  Marathon /  Marathon Clinic will build from 8KM to 18 & 36KM.  

How many pace groups?

At our W 4th location we have 7 pace groups plus the run/walk group. We start at goal time of 65 min for 10K and each group after is in 5 minute increments ( ie: 60 / 55 / 50 / 45 / 40 / 35)  The Learn to Run / 5K group will gradually build up to running 30 minutes in the 12 weeks.

Half Marathon clinic will have 4-6 groups depending on participant's levels.   Starting at 2:30 half marathon goal time and 5 hour marathon goal time.   


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


Two Locations to fit your lifestyle

3502 West 4th Ave - Vancouver
Tel: 604-732-4535

980 Marine Drive - North Vancouver
Tel: 604-982-0878