The goal of the clinic is to assist the new runner to complete a ½ and full marathon.

Our focus is on injury prevention and balancing a running program with life!

That said we have many runners that return year after year, and their goals are more about setting a personal record at their race, so we are accommodating that as well, by dividing the group on Tuesday nights for the interval training, into new runners, and people more experienced in running.

We are following a hard-easy philosophy with respect to distances, meaning that one week we do lower mileage then next week, higher mileage.

The program is divided into 4 phases:

1. Base or “patience” period (the patience part is for the more veteran runners, who need a bit of forced rest!)

• This period focuses on building a good base, and learning about the track and hill workouts, that we will use in the next 2 phases.

2. Strength training

• Focus will be on building up strength to endure the long runs in the next phase.
• Workouts will include hill interval training and boot camp
• Thursday runs will introduce Tempo workouts
• This is also where we start to increase the Sunday long runs

3. Speed work

• This final build phase will focus on the Sunday long runs, and therefore focus on recovery as well
• Tuesday interval sessions will focus on pacing, and learning to run the appropriate pace for your race
• Thursday tempo workouts will continue to increase fitness

4. Taper

• Continue with pacing
• Emphasis on reassurance, rest, recovery
• Excitement for the big day!