Cool Kids Run Club A Recreational Run Club in South Calgary

I have put together the 10k training plan, that is starting on July 27th. Feel free to come out and see who we are and what we do (Run). The run days coincide with the half training group, so we are all one big happy training group. The Goal race is the Urban Venus Cupcake run on Sept 19th, down at Edworthy Park.

Tuesdays are at Good Earth Cafe in Cranston, 6:30pm

Wednesdays are at Lake Sikome in Fish Creek Park, 6:30pm

Thursday/ Fridays are optional and move around, watch the facebook and sign up for the newsletter to stay up to date.

Sundays are at Glenfield Landing in Fish Creek Park at 8:30am

Here are the explanations for the types of running you will do.

Easy Runs: The runs on Tuesdays are designed to be done at a comfortable pace. Don’t worry about how fast you run these workouts. Run easy! If you’re training with a friend, the two of you should be able to hold a conversation. If you can’t do that, you’re running too fast. (For those wearing heart rate monitors, your target zone should be between 65 and 75 percent of your maximum pulse rate.)

Rest: Rest is as important a part of your training as the runs. You will be able to run the long runs on the weekend better–and limit your risk of injury–if you rest before, and rest after. Be realistic about your fatigue level–particularly in the closing weeks of the program–and don’t be afraid to take an extra day off now and then.

Long Runs: The key to getting ready to finish a Half Marathon is the long run, progressively increasing in distance each weekend. Over a period of 11 weeks, your longest run will increase from 8 to 20k. And in final week, you get to run 21.1 miles in the race itself. The schedule above suggests doing your long runs on Sundays. You can do them Saturdays, if more convenient.

Walking: Walking is an excellent exercise that a lot of runners overlook in their training. Feel free to walk during your running workouts any time you feel tired or need to shift gears. It is recommended that half marathoners walk through the aid stations to allow them to drink more.

Racing: Most experienced runners enjoy racing. Plug in whatever races look interesting from your local area wherever they fit in your schedule. You can use races to test your fitness and predict your finishing time in the half marathon and what pace to run that race.

Speedwork: If you want to run at a fast pace, you need to train at a fast pace several days a week. This training schedule for Intermediate runners alternates interval running with Tempo Runs. (See below). An interval workout usually consists of fast repeats separated by walking or jogging. The program begins with 5 x 400 meters in the first week and adds one more 400 every other week to reach 10 x 400 meters the week before your half marathon. Walk or jog between each repeat. Run the 400s at about your pace for 5-K, or 10-K.

Tempo Runs: This is a continuous run with a buildup in the middle to near 10-K race pace. A Tempo Run of 30 to 45 minutes would begin with 10-15 minutes easy running, build to 15-20 minutes near the middle, then 5-10 minutes easy toward the end. The pace buildup should be gradual, not sudden, with peak speed coming about two-thirds into the workout. Hold that peak only for a minute or two. Hal Higdon considers Tempo Runs to be the "Thinking Runner’s Workout." A Tempo Run can be as hard or easy as you want to make it, and it has nothing to do with how long (in time) you run or how far. In fact, the times prescribed for Tempo Runs serve mainly as rough guidelines. Feel free to improvise. Improvisation is the heart of doing a Tempo Run correctly.

Pace: A lot of runners look at Hal’s training schedules and ask, "What do you mean by ‘pace?’" I mean "race pace," the pace at which you expect to run the half marathon. Some workouts are designed as pace runs to get you used to running the pace you will run in the race. In Week 10, for example, I ask you to do "5 m race pace." Hopefully that is self-explanatory. You might want to do a short warm-up before starting each of these pace runs.

The Harvest Half Marathon that is running on Oct 2nd is already 1/2 way sold out! incredible. Register here if you haven’t already. Also, If you are going to volunteer for a race, this cause is a good as any. Here is the link to the race registration, and here is the link to volunteer form.

TRACEY FLAGG – Mother, Daughter, Sister, Aunt, Friend
At 38 years of age, Tracey was tragically taken from all these people. Brain Cancer cut short the life of this healthy, positive, influential and generous person.
The Harvest Half Marathon will be run in her honour to raise funds to FIND A CURE. Proceeds from this run will go directly to the Tracey Flagg Memorial Fund through The Alberta Cancer Foundation to benefit Brain Cancer Research.

Here is the training plan for or Oct 2nd Race! I will followup this post with details of each type of run! This is the intermediate plan. I will also be adding the details for an advanced plan shortly.

Tomorrow, Martin Parnell of Marathon Quest 250 fame, is running his 125th marathon this year! Congrats Martin, you will be on the downhill side of your quest! Keep it up! If you want to donate to his charity Right-to-Play, click here and click donate now to sponsor me! A donation $25 and over gets an automatic tax receipt.

Enjoy the photos, download any of them for your personal use! Thanks again for the amazing day!