How does the Clinic flow?

• Meet at store each week for a 30 minute lecture.
• Group run following the lecture as per outlined in the training program
• Q&A session, stretching, social after completion of run
• Weekly email from run leader recapping what was covered at the past week's lecture, and a introduction of the speaker and topic for the following week's lecture. Also a recap of the runs to be completed that week.

Educational Talks:

• Week 1 – Introduction
• Week 2 – Selecting the Proper Shoe
• Week 3 – Dressing for the Occasion
• Week 4 – Program Design /Building the House
• Week 5 – Biomechanics /Injury Prevention
• Week 6 – Nutrition
• Week 7 – Goal Setting
• Week 8 – Cross Training /Hot & Cold Weather Running
• Week 9 – Sports Psychology
• Week 10 – Speed, Hill and Heart Rate Training
• Week 11 – Stretching and Yoga
• Week 12 – Race Day Preparation

What makes our program unique?

Our carefully designed program will take you through the 12 weeks to best prepare you for success not only at a 5km or 10km at the conclusion of the clinic, but also to a long running career in the future!

Each week of the 12 week program includes a 30 minute in-store talk on various running topics from celebrity guest speakers such as 4x100 Olympic Gold Medialist Robert Esmie on Sports Psychology, to nationally ranked ultra marathon runner Ryne Melcher.

Our motivating and educational talks include non-intimidating practical take-home advice on nutrition, goal setting, program design, proper gear, injury prevention and race day prep. After talks, we head out on our warm-up to any given number of locations in the area.

This is followed by a thorough group stretch, then the workout. A cool-down back to the store followed by another light stretch concludes the session. Altogether, your time commitment is around two hours a session.

Distances

Our goal is that you are able to complete the noted distances below at the completion of Kintec's 12 week program!

Our suggested pre-requisite for the 10km program is such that you are able to run for 20 minutes. There is no pre-requisite for the Beginner Run Clinic.

1) Beginner Run - target 3-5km
2) 10k Run

Half-Marathon Clinic

Our half marathon program is one designed to take comfortably up to the 21km distance in 14 weeks. In this program, there are various time goals laid out to chose from. We suggest a minimum running background of being able to complete 5k currently to enroll.

The time goals to pick from range from 1:30 to 3:00.  Naturally the faster your time goal the more mileage and background you possess in running. The goal of completing the half-marathon is certainly achievable and designed to make you succeed if you just want to cross the finish line with a smile on your face!

Trail Running Clinic: Beginner & Advanced

Our trail programs offer two distances. 1) A true Beginner distance for those seeking to start running, or venture onto the trails for the first time. The goal for that group will be 5km over the 12 week clinic. 2) The Advanced distance is gearing towards a trail half marathon. 

The Advanced program will require some running background. You should comfortably be able to complete between 5-8 km currently.

Within the trail clinic there will be variety of the terrain you will run. There will be some rocks, some roots, some flat stuff, some not so flat stuff, some mud, some water and everything in between!