Saturday Run Distances

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Nik’s Chicks is a FREE ladies only running/triathlon group. It is only a time and place to meet & a program to follow.  I cannot join you on every run/workout.  If you are new to exercising, it is advisable to have a doctor’s OK prior to beginning.  Any information or products represented on this site are for educational purposes only and are not a substitute for any advice given to you by a medical, nutritional or fitness professional. Please sign my waiver (in “About”) and fill out my contact info sheet when you arrive for your first run.  Please park on West Oak Trails Blvd, Nightingale or at Bloomfield Park to avoid congestion, locking beeps and car doors closing around my neighbours’ houses – especially on Saturday mornings! We run Tuesday and Thursday evenings 8pm and Saturday mornings 8am from the corner of Redwing and Blackbird Courts.  Check out Weekly Workout section for specific times and distances.

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Hi ladies,
Just a quick note with the distances for tomorrow’s runs.  There will be a group of us meeting at 7am who plan on doing 19km.  Anyone wishing to do anything longer than 10km or wanting to beat the heat is welcome to get an earlier start (6.5km/6km/6km legs). For those of you who have been sitting on 10km who would like to do the half (PEI, MEC, Scotiabank) on October 16th can follow this Modified Half Marathon Training Program for PEI.

Learn to Run 5km – Warm up walk 5 min, jog 5 min/walk 3 min/jog 8 min (turn after 4(/walk 3 min/jog 5 min, cool down walk 5 min,  stretch

Learn to Run 10km – 8km

Holding on 5km – 5km

Learn to Run 10km – 8km

Holding on 10km – 10km

Half Marathon – 19km  We will run the trail to Upper Middle, pop into the top trail of 16 Mile Valley and return to my house via the pipeline to meet other runners starting out at 8am. Then consider this – we drive to Summit Valley parking lot and do two full loops of 16 Mile Valley (6km each) to ensure we stay in the shade of the trees.  Anyone needing to refill water bottles can do so at my house at 8am.  You should consume at least 4 bottles (8oz) on this run and be taking in at around 100cal every 30 minutes whether that be in gels or chews.  Thankfully the temps will be a littler cooler:)

Modified Half Marathon – 13km

See you bright and early! Niki

 

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