TRAINING PROGRAM N 8 RUNNING YOUR FIRST 10K

TRAINING PROGRAM no 8RUNNING YOUR FIRST 10KCongratulations on your new goal! By adopting a healthy lifestyle, you will enjoyWKH PDQ\ EHQHȴWV RI SK\VLFDO DFWLYLW\ ZKLOH LQVSLULQJ WKRVH DURXQG \RX WR EH PRUH DFWLYH W 7KH 5XQQLQJ &OLQLF ZH DUH KDSS\ WR VXSSRUW \RX GXULQJ \RXU training and wish you a great run!By adopting one of these training programs, you acknowledge that, as with any physical activity, running poses a potential risk of injury. You agree torelease and hold harmless The Running Clinic and its experts from any claim, suit or action that may be brought against it, including those relatingto judicial and extrajudicial fees and disbursements. You are solely responsible for your progress. Listen to your body!

A PROGRAM DESIGNED BYTHE EXPERTS AT THE RUNNING CLINICThe Running Clinic is a training organization for healthprofessionals that has set the global standard for theprevention of running injuries. Our classes, given onȴYH FRQWLQHQWV DQG LQ ȴYH GL HUHQW ODQJXDJHV SURPRWH best medical practices with regard to runners' health.MissionPromote better health through running!PhilosophyThe simpler the betterTHE EXPERTSWHO DESIGNED YOUR PROGRAMBlaise DuboisPhysiotherapist, Founding President of The Running ClinicA leader in the prevention of running injuries, Blaise Dubois has earned international renownIRU WHDFKLQJ EHVW PHGLFDO SUDFWLFHV RQ ȴYH FRQWLQHQWV 7KRXVDQGV RI UXQQHUV KHDOWK SURIHVVLRQDOV DQG WUDLQHUV KDYH EHQHȴWHG IURP KLV LQQRYDWLYH FRQFHSWV VHDVRQHG DWKOHWH DQG FR RZQHU RI WKH 3&1 SK\VLRWKHUDS\ DQG VSRUWV PHGLFLQH FOLQLFV KH VHHV KLPVHOI ȴUVW DV D FOLQLFLDQ VSHFLDOL]LQJ LQ WKH SUHYHQWLRQ DQG WUHDWPHQW RI UXQQLQJ LQMXULHV IRUPHU FRQVXOWDQW ZLWK WKH QDWLRQDO WUDFN DQG ȴHOG WHDP KH KDV H[WHQVLYH LQWHUQDWLRQDO H[SHULHQFH Guy ThibaultExercise Physiologist'RFWRU RI ([HUFLVH 3K\VLRORJ\ DQG IRUPHU 4X«EHF ORQJ GLVWDQFH UXQQLQJ UXQQHU XS *X\ 7KLEDXOW is a researcher with the Ministère de l’Éducation, de l’Enseignement supérieur et de la Recherche,DQG DQ VVRFLDWH 3URIHVVRU RI .LQHVLRORJ\ DW 8QLYHUVLW« GH 0RQWU«DO LV ODVW WZR ERRNV DUH bestsellers: Entraînement cardio – Sports d’endurance et performance (2009), and En pleine forme –Conseils pratiques pour s’entraîner et persévérer H KDV SXEOLVKHG KXQGUHGV RI SRSXODU VFLHQFH DUWLFOHV LQ PDJD]LQHV IURP 4X«EHF DQG DEURDG LQFOXGLQJ .PDJ 6SRUW HW 9LH DQG DWRSHN Richard ChouinardCoach and Professor of Kinesiology at Université Laval HDG RI 3UDFWLFDO 7UDLQLQJ LQ WKH .LQHVLRORJ\ 'HSDUWPHQW RI WKH )DFXOW\ RI 0HGLFLQH DW 8QLYHUVLW« /DYDO DQG FRDFK RI WKH 8QLYHUVLW« /DYDO 5XQQLQJ &OXE 5LFKDUG &KRXLQDUG ZDV D ORQJ GLVWDQFH UXQQHU from 1971 to 1980 and holds the 100K North American record, which he set in 1979 with a timeRI K PLQ V H DOVR FRDFKHG PDUDWKRQ UXQQHUV IURP WKH QDWLRQDO WUDFN DQG ȴHOG WHDP IRU international competitions between 1984 and 1993, and was the personal trainer of marathonUXQQHU 2GHWWH /DSLHUUH ZKR FRPSHWHG LQ WKH 6HRXO DQG %DUFHORQD 2O\PSLFV 5LFKDUG LV WKH FR DXWKRU RI Course à pied, Le Guide d'entraînement et de nutrition

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TUESDAYWEDNESDAYTHURSDAY15’ /15’ /10’ /CTCTCT15’ /15’ /CTCTFRIDAYSATURDAYSUNDAYINITIATION PHASEWK 1/CTWK 330’ /CT/CT35’ /CT/CT/CT/CTRestRestRestRest10 /CT/CT15’ /CT/CT15’ /CT/CT/CT/CTPROGRESSION PHASEWK 5WK 8WK 10IT /15’’- 15’’ or 15”-30’’30’CTIT /15’’-15’’ or 15’’-30’’35’CTCTIT /15’’-15’’ or 15’’-30’’30’ /IT /1’-1’ or 1’-2’30’RestIT /15’’-15’’ or 15’’-30’’30’ /IT /1’-1’ or 1’-2’35’RestIT /15’’-15’’ or15’’-30’’30’ /IT /15’’-15’’ or 15”-30’’35’ //CT/CTCTCTCT30’ /30’ /RestRestIT /1’-1’ or 1’-2’RestIT /3’-1’ or 3’-2’Rest/CT30’ /CT/CT30’ /CT/CT35’ /CT/CT/CT//CTCT30’ /50’ /CTCTWWW.THERUNNINGCLINIC.COM

TUESDAYWK 11IT /1’-1’ or 1’-2’WKIT /1’-1’ or 1’-2’50’WEDNESDAY/CT30’ /CTTHURSDAYFRIDAYSATURDAYSUNDAYIT /3’-1’ or 3’-2’Rest35’ /55’ /CTCTIT /3’-1’ or 3’-2’Rest//CTCTINTENSIVE PHASEWK 13IT /1’-1’ or 1’-2’50’IT /3’-1’ or 3’-2’50’/CT/CTIT /5’-1’ or 5’-2’50’RestIT /5’-1’ or 5’-2’50’Rest35’ /CT/CT//CTCTTAPERING AND COMPETITION PHASEWK 15IT /1’-1’ or 1’-2’RestIT /15’’-15’’ or 15’’-30’’CTRestIT /15’’-15’’ or 15’’-30’’Rest10KRestRest(biking, swimmingor elliptical)(biking, swimmingor elliptical)10’ /5x (1’run1’walk)/7x (1’run1’walk)/10x (1’run1’walk)/7x (2’run1’walk)Rest30’ /10x (2’run1’walk)/7x (3’run1’walk)/10x (3’run1’walk)IT /15’’-15’’ or 15’’-30’’IT /1’-1’ or 1’-2’30’ /CT//CTPOST 10 K PHASE10’ //www.therunningclinic.com

OTHER PROGRAMS OFFERED BY THE RUNNING CLINICAdultsTrainingProgramNo 1.Running your first marathonNo 2.Running a marathonin under 4 hNo 3.Running a marathonin under 3 h 30No 4.Running a marathonin under 3 hNo 5.Running your firsthalf marathonNo 6.Running a half marathonin under 2 hNo 7.Running a half marathonin under 1 h 30This program is for you if.1. You can run for at least 1 h per week without pain or injury.2. Your goal is to run a marathon.1. You can run for at least 1 h 30 per week without pain or injury.2. You have already participated in at least one 5k race.3. Your goal is to run a marathon in under 4 h.1. You can run for at least 2 h per week without pain or injury.2. You have already finished a marathon or another 20 km race.3. Your 10K personal record is under 45 minutes or you have good reason to believe that youcould beat this time.4. Your goal is to run a marathon in under 3 h 30.1. You can run for at least 2 h 30 per week without pain or injury.2. You have already finished a marathon or other 20 km race.3. Your 10K personal record is under 40 minutes or you have good reason to believe that youcould beat this time.4. Your goal is to run a marathon in under 3 h.1. You can run for at least 30 minutes per week without pain or injury.2. Your goal is to run a half marathon.1. You can run for at least 1 h per week without pain or injury.2. You have already participated in at least one 5km race.3. Your goal is to run a half marathon in under 2 h.1. You can run for at least 1 h 15 per week without pain or injury.2. You have already participated in at least one 10km race.3. Your goal is to run a half marathon in under 1 h 30.ADULTS AND ADOLESCENTSNo 8.Running your first10KNo 9.Running your first 10Kin under 55 minutesNo 10.Running your first5KNo 11.Running a 5Kin under 25 minutes1. You can run for at least 20 consecutive minutes without pain or injury.2. Your goal is to run your first 10K.1. You can run for at least 20 minutes continuously without pain or injury.2. Your goal is to run a 10K in under 55 minutes.1. Your goal is to run a 5K.1. You can run regularly without pain or injury.2. Your goal is to run a 5K in under 25 minutes.CHILDRENChildren should engage in as much physical activity as possible each day. Activities should be fun and, if possible, should include exercises that helpdevelop and maintain physical fitness and strengthen bones.To make a 1K race fun for children, we regularly incorporate games that involve running short distances. Children tend to preferintermittent activities over prolonged activities with little variation in intensity. Nevertheless, both forms of physical activity are equally capable ofimproving cardiorespiratory fitness. To help develop the habit of physical activity and sports through adolescence, it is important to focus on funand avoid early specialization.

3. Your goal is to run a half marathon in under 1 h 30. No 8. Running your first 10K No 9. Running your first 10K in under 55 minutes No 10. Running your first 5K No 11. Running a 5K in under 25 minutes 1. You can run for at least 20 consecutive minutes without pain or injury. 2. Your goal is to run your first 10K.