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10km Run Clinic
10km Run Clinic

How many people can we get across the finish line?

How many people can we get across the finish line?

There's power in numbers, so this April our goal is to get as many athletes across the finish line of the Vancouver Sun Run as we can. To do that we’ve teamed up with New Balance and Olympic bronze medalist Lynn Kanuka to develop a 13-week Run Clinic to get you 10km race-ready. 

There's power in numbers, so this April our goal is to get as many athletes across the finish line of the Vancouver Sun Run as we can. To do that we’ve teamed up with New Balance and Olympic bronze medalist Lynn Kanuka to develop a 13-week Run Clinic to get you 10km race-ready. 

Weekly Instructed Run
Weekly Instructed Run

Tuesday evenings, 6pm at Rackets & Runners, starting Jan 18, 2022.

Tuesday evenings, 6pm at Rackets & Runners, starting Jan 18, 2022.

2022 Program Schedule

2022 Program Schedule

Week 3
Week 3

Learn to Run

Learn to Run

"Each week, the running portion increase with the recovery  portion remaining the same. Your barometer of success is to complete all these intervals."

"Each week, the running portion increase with the recovery  portion remaining the same. Your barometer of success is to complete all these intervals."

Session 1

Warmup: 10min walking

Main Set: 3/2 X 6  Easy Run/Walk

Cooldown: 10min walking

Session 2

Warmup: 10min walking

Main Set: 2/2 X 5  Jog/Walk

Cooldown: 10min walking

Session 3

Warmup: 10min walking

Main Set: 3/2 X 4  Jog/Walk

Cooldown: 10min walking

Week 3
Week 3

Comfortable with Running

Comfortable with Running

"Using your knowledge from the two track interval nights, set your pace for these 3 minutes intervals with the same logic. Each interval should cover the same amount of pavement in the same amount of time. This is a learning process that we all enjoy."

"Using your knowledge from the two track interval nights, set your pace for these 3 minutes intervals with the same logic. Each interval should cover the same amount of pavement in the same amount of time. This is a learning process that we all enjoy."

Session 1

Warmup: 5/5 Walk/ Very easy run + Stretch

Main Set: 3/2 X 6  Easy Run/Walk

Cooldown: 10min walking

Session 2

Warmup: 5/5 Walk/ Very easy run + Stretch

Main Set: 25min Easy or 4/1 x5

Cooldown: 10min walking

Session 3

Warmup: 5/5 Walk/ Very easy run + Stretch

Main Set: 30min Easy or 4/1 x6

Cooldown: 10min walking

Week 3
Week 3

Run Stronger

Run Stronger

"Building your pace library. LSD, Steady, Tempo, Interval and IHIT. Using running slower to run faster. Run your long runs slower and your hard runs faster."

"Building your pace library. LSD, Steady, Tempo, Interval and IHIT. Using running slower to run faster. Run your long runs slower and your hard runs faster."

Session 1

 


Warmup: 10min jog or 4/1 x 2

Main Set: 3/2 X 8  Interval Pace

Cooldown: 10min jog or 4/1 x 2

Session 2

 


Warmup: 5min + stretch

Main Set: 30 min easy pace or 10/ x 3

Cooldown: 5min + stretch


Session 3

 


Warmup: 5min + stretch

Main Set: 40 min easy pace or 10/ x 4

Cooldown: 5min + stretch

Your Run Coach
Your Run Coach
Hero Static

Coach Ken

Coach Ken

Leading Sun Run InTraining clinics for 17 years with the goal of bringing people of all running/walking abilities or fitness levels to the start line, Ken Hamilton is a long-time runner, cyclist, swimmer and triathlete using these sports as continued personal fitness.

Leading Sun Run InTraining clinics for 17 years with the goal of bringing people of all running/walking abilities or fitness levels to the start line, Ken Hamilton is a long-time runner, cyclist, swimmer and triathlete using these sports as continued personal fitness.

Project Finish Line Benefits

Project Finish Line Benefits

During your 13-week program, you will get to enjoy the same benefits exclusive to Oak Street Run Club members, plus the following benefits:

During your 13-week program, you will get to enjoy the same benefits exclusive to Oak Street Run Club members, plus the following benefits:

Exclusive 15% discount at Rackets & Runners
Exclusive 15% discount at Rackets & Runners

Applies to regularly priced in-store merchandise only.

Applies to regularly priced in-store merchandise only.

New Balance Long Sleeve Shirt
New Balance Long Sleeve Shirt

Included in every registration.

Included in every registration.

Mapped Routes
Mapped Routes

We do the work for you! Varied and tested routes emailed to you weekly.

We do the work for you! Varied and tested routes emailed to you weekly.

Hero Static