Open to those 12+ years of age. (please contact us if under 12 years and interested)
Learn (or Return) to Run / 5 km
May 7 to July 24, 2024
(12 Weeks)
Level: Beginners, former runners and runners returning from injury
Prerequisites: A pair of sneakers, a watch/timer, and a desire to improve your overall health and be active. In terms of fitness, for the LTR/5km, ideally you must be able to walk 3km/30min easily.
Goal: Run 30 minutes or 5 km continuously or with a run/walk interval of 10:1 minutes. Improve 5 km time.
Target Race/Run: Summer 5 km race/run
Marathon and Other Goals/Distances
For those requiring more personalized training contact Michelle for one-on-one or hybrid group training.
The Details
Tuesday Evenings @ Russell, ON
Starting May 7, 2024
6:00 PM to 7:00 PM
Russell Park & Ride Parking Lot at north end of First Avenue
(south of Mother Teresa Catholic School)
Training Programs & Communications
Group training plan will be provided by email (or Final Surge) and released in two-week blocks that will allow for 3-5 training days.
Plans may be adjusted based on Athlete Intake form, where athlete outlines experience, goals and training limitation.
Coaching is a Two-Way Street
We find that those who reflect on their training and provide written feedback to the coaches tend to be more successful in reaching their goals. Training plans can be adjusted depending how you progress. We allow for 1x/week feedback and adjustments. However coaches are reachable for questions at any time.
A Facebook group will be created as a place to share information and ask questions
(Alternatives available for those not on Facebook).
We also have other opportunities for training such as:
Sunday Group Runs, Saturday morning parkrun, Tempo/Track workouts (Thursday) and other opportunities during the week.
Coach
Coaching provided by Michelle Leduc
Fees *
Learn or (Return to Run) (12 weeks):
Adults: $95.00
U18: $75.00
10 km (12 weeks):
Adults: $120.00
U18: $100.00
1/2 Marathon (20 weeks):
Adults: $300.00
Summer Maintenance Program (16 weeks)
Adults $160.00
To avoid credit card fees payments can be made by cash, cheque or e-transfer (info@russellrunclub.ca)
Does not include race registration
Fees are not pro-rated for late registration
*Includes annual membership to Russell Run Club/Athletics Ontario
Credit/Refund Policy:
Full refunds can be granted within 7 days of the start of a program. After the 7 day grace period and before the second session, refunds are subject to a $30 administrative fee to cover expenses.
Running is a high-impact sport and we acknowledge that injuries can happen. As running coaches working within our scope of practice is essential. This means that in the event of a suspected injury we will urge you to seek guidance from a medical professional to determine the appropriate next steps and when you can safely return to running.
Please note that if you withdraw from the program past the halfway point a refund cannot be provided. If something disrupts your training before the halfway point of the program you will be offered a full or partial credit for a future group program.
Request can be made to info@russellrunclub.ca
