Runners Feed Group Runs
Sunday May 20th, 2012 – Wednesday August 15th, 2012
Every Sunday Morning & Wednesday Evening

Runners Feed is teaming up with lululemon athletica Masonville to facilitate group runs, the likes of which London Ontario has never experienced. These group runs are intended to unite the London running community first and foremost by creating a non-intimidating atmosphere focused on individual development. The group will focus on 10K training leading up to the 2nd Annual Rock the Road 10K on Sunday August 19th, 2012

Who: Beginner to Elite

What: Long Run Sunday.
Workout Wednesday

Where: Sunday morning at Masonville Place (food court entrance)
Wednesday evening at Gibbons Park (Grosvenor Parking Lot – Closest to St. Joseph’s Hospital)

When: Sunday morning at 8:00 am & Wednesday evening at 6:00 pm

Why: To promote health and wellness while fostering an enthusiasm for the sport of running

Cost: Long Run Sunday: FREE!
Workout Wednesday: FREE

Running Philosophy

It is our belief that Arthur Lydiard redefined running several decades ago when he discovered the importance of aerobic development. Two vital factors that are principal to long-term development are the Long Run and the Threshold Run. The two meetings per week will focus on these aspects providing you with a means to run personal bests in 2011 and for years to come.

Sunday Long Run Progression: Increase by 10% each week (ex. Wk 1: 10km, Wk2: 11km, estimate!) until peak long run distance is achieved.

WEDNESDAYS: Fartlek, Intervals, Threshold, Mixed Bag (Beginner, Intermediate, Advanced)

Recovery Day Expectations: 4-5 days of running per week minimum

Beginner: min of 20 min increasing by 3-5 min per run each week

Intermediate: min of 35 min increasing by 3-5 min per run each week

Advanced: min of 45 min increasing by 3-5 min per run each week w/maximum of a 60 min average time for all recovery runs each week

Bonus Features

To ensure that you are able to run pain free for a long time, the Group Runs will incorporate the following and more to ensure you are able to run pain free for a long time.

• Running Drills
• Core Work
• Stretching
Join us for COMPLIMENTARY Sunday Morning Yoga 10:30am at lululemon athletica Masonville following the run!

The Group Runs will be led by Brandon Laan and Guy Schultz. Please feel free to check out their credentials.
If you have any questions, please contact lululemon athletic Masonville or Brandon Laan @ brandon@runnersfeed.com

COACH PROFILES