This 8-week base-building program is designed to help runners of all levels establish a solid foundation of endurance, strength, and consistency. Whether you're preparing for a race, returning to running after a break, or simply looking to build your weekly mileage safely, this plan focuses on gradual progression to avoid injury and foster long-term fitness.

Who is it for?

• Beginners are building their running habits.

• Intermediate runners preparing for a more advanced training plan.

• Experienced runners needing a structured return to consistent training.

Prerequisites

Running experience is required, and a solid running base is recommended before training.  Here are some guidelines. If you find you are not quite matching these, please contact Michelle (michelle@russellrunclub.ca)  

• Minimum 10 km weekly base mileage

• Long run distance: 5 km​

• Able to commit to three days a week of running

  
  

Training Programs

A group training plan will be provided through Final Surge, delivered in two-week blocks, with 3-5 training days per week.

What to Expect:

• Customized Group Training Plans: Tailored based on the Athlete Intake form, which captures your experience, goals, schedule, and any training limitations.

• Regular Check-Ins: Individual or group sessions to review progress and make adjustments.

• Ongoing Feedback: Receive feedback 2-3 times per week and benefit from weekly plan updates.

• Support and Guidance: Enjoy personalized advice, motivation, and expert guidance throughout your training journey.

  
  

Expectations

Coaching is a Two-Way Street

Those who train consistently, reflect on their training, and provide written feedback to the coaches are more likely to reach their goals. The link below outlines some expectations that will ensure success. 

LeducRunning.AthleteAgreement

If there is non-compliance with the training program that has not been communicated to the coach, we reserve the right to discontinue the coaching services. This is to ensure that the time of both parties, as well as other group coaching members, is respected.

Fees & Billing

$40.00/month

Invoiced monthly and payable at the beginning of each month.

* Does not include race fees.

** Does not include membership to the Russell Run Club. 

Key Dates

Start Date: December 16, 2024

Training Opportunities

If interested, Michelle will organize 1-2 weekly group training opportunities for the clinic participants. The time and days will be mutually agreed upon.

There are also other opportunities for group runs/training with the Russell Run Club, such as:

• Sunday Morning Group Runs;

• Tuesday Evening Group Runs;

• Tempo/Track workouts (TBD); and

• Saturday morning parkrun.

  
  

Get Started

Once you sign up via the Get Started Form, we will send you a detailed athlete questionnaire to complete and provide links to set up your payment for group coaching. 

FAQ