Running is one of the most natural things you can do for your fitness. Your body was designed to run. It requires very little equipment and has a big impact on your heart, lungs, mental health and physique. Are there things you can do to improve your running at a faster rate? Are there tools that will help you prevent injuries so you can run longer and faster than ever before? Absolutely. Whether you’re training for a 5km, 10km, half or full marathon, or you just want to run better, this program is for you.

Note: This program is run primarily outdoors during good weather.

In 13 Weeks we will cover:
Week 1: Introduction and Analysis
Week 2: Initial Assessments and Video
Week 3: Warming up and Easy Running
Week 4: Specific Warm-up and Speed Work
Week 5: Stride Frequency, foot strike, posture and arm swing
Week 6: Heart rate based training (heart rate monitor recommended, but not necessary)
Week 7: Perceived Exertion training (including zone explanations) and Paced Training
Week 8: Hill Training
Week 9: Strength Training for Runners (injury prevention)
Week 10: Strength Training for Runners (develop strength, power and speed)
Week 11: Cross-Training for Runners (including Power Hiking
Week 12: Follow-up Assessment and video
Week 13: Programming


Registration by phone or in person is on available during our hours of operation. Register online 24/7. To register in person, visit our Welcome Centre in the Alumni Hall.