Run to Foostock clinic is running virtually in 2020, as and when the COVID-19 restrictions lift we may run a physical clinic targeted at a race later in the year.
Notes for the Run To Footstock Clinic are here, you may need them for the description of the drills etc. There has been a request for some video of the various drills, so far all we have is a video of the fast feet drills from last year.

For extra motivation for the clinic, there is a planned virtual-5-k-to-complete-clinic.

Final Week

Wednesday

Taper week, so take it easy, basically just do the warm up/cooldown with some drills and a 1K practicing your race pace. Too late now to affect your fitness for the actual race, so all you are trying to do is stay loose and relaxed.

Saturday

Assuming you are going to do the virtual 5K on the sunday, just do very easy 2-3k to stay loose. If you plan to do the virtual 5K on the Saturday, do the easy run on Thursday evening.

Virtual Race Day

You have trained with a warm up and drills, so you need to do the same before the race. Yes, you can cut down the warm up distance if you want to, and take the drills easy, but you need to be loose and ready for running before you start running faster, hence the warm up.

A cooldown is also useful after the virtual race, it can be a bit shorter if you really pushed the virtual race.

Week 10

Wednesday

A change of pace this week, do the usual warmup and drills, but this week as we are getting close to the end of the clinic, please try 2 or 3 times 2K at planned race pace with about 1 minute rest between the 2K runs. Ideally find a flattish 1K whereby you can run out and back, and when you time your 2K runs try to make the out and the back halves be roughly the same pace. Finish with the usual cooldown.

Saturday

Long run day, whatever you are comfortable with, 4K up to 15K, making sure you stay at an aerobic pace.

Monday

Final hard run before the Virtual 5K, after the usual warmup and drills, please do a 3K or 4K time trial at your planned race pace. It is OK to be breathing heavy towards the end of the run, but do not do an all out finish, save that for race day. Cooldown as usual.

Week 9

Wednesday

This week is about practicing heavy breathing, so find a flattish 300m that you can run fast in one direction and then jog slowly back to the start before repeating the fast run. It is OK to be breathing fairly heavy at the end of the fast section, but you should have your breathing back near normal by the time you have jogged back to the start. Aim to do 5 to 7 fast runs with the usual warmup, drills and cooldown

Saturday

Long run day, whatever you are comfortable with, 4K up to 15K, making sure you stay at an aerobic pace.

Monday

This week we focus on dialing in race pace, so you need to find a flattish 1K that you can run 3 or 4 times with just 30 seconds recovery between each 1K. This session helps you learn to pace yourself for a race, so please do not be over optimistic a the start of this session. Keep the same warm up and drills as previous Mondays.

Week 8

Wednesday

This week is about more speed and power, so again it features 200m on the flat. Try to go slightly faster than last week, so focus on driving your elbows backwards and increasing your cadence. Aim for 7 to 10 times 200m at a pace that makes you breathe deeply, but not so fast that you cannot do the full number. Make sure you pay attention to your body and start your cooldown knowing that you could have done a few more. Usual warm up, drills and cooldown with this session. (Just for fun and comparison, men’s marathon pace is about 35 seconds/200m, women’s pace is about 39 seconds/200m, but to win a marathon you have to keep the pace up for the full 42K).

Saturday

Long run day, whatever you are comfortable with, 2K up to 15K, making sure you stay at an aerobic pace.

Monday

This week is the last week of 500m at pace, so focus on keeping the rest down to 30 seconds at each end. Aim for 8 or 10 race pace runs. Ideally time these repeats and keep them consistent, even if this means that the first few have to feel slow while you get used to the idea of just 30 seconds rest. This is the start of learning to pace yourself for a race, so please do not be over optimistic a the start of this session. Keep the same warm up and drills as previous Mondays.

Week 7

Wednesday

This week is a repeat of week 6, the focus is on developing power, so this time you need to find a 200m flat section. This is intended to be an alactic session, so take lots of time on the walk/jog back to the start. Aim for 7 to 10 times 200m at a pace that makes you breathe deeply, but not so fast that you cannot do the full number. Make sure you pay attention to your body and start your cooldown knowing that you could have done a few more. Usual warm up, drills and cooldown with this session. (Just for fun and comparison, men’s marathon pace is about 35 seconds/200m, women’s pace is about 39 seconds/200m, but to win a marathon you have to keep the pace up for the full 42K).

Saturday

Long run day, whatever you are comfortable with, 2K up to 15K, making sure you stay at an aerobic pace.

Monday

This week try to find a 500m flattish section, but this time you will be just resting for 30 seconds at each end. Aim for 8 or 10 fast runs, but tone the pace down compared to when you were jogging back. Ideally time these repeats and keep them consistent, even if this means that the first few have to feel slow while you get used to the idea of just 30 seconds rest. This is the start of learning to pace yourself for a race, so please do not be over optimistic a the start of this session. Keep the same warm up and drills as previous Mondays.

Week 6

Wednesday

This week the focus is on developing power, but now we start to do this with faster running, so this time you need to find a 200m flat section. This is intended to be an alactic session, so take lots of time on the walk/jog back to the start. Aim for 7 to 10 times 200m at a pace that makes you breathe deeply, but not so fast that you cannot do the full number. Make sure you pay attention to your body and start your cooldown knowing that you could have done a few more. Usual warm up, drills and cooldown with this session

Saturday

Long run day, whatever you are comfortable with, 2K up to 15K, making sure you stay at an aerobic pace. If the run felt easy last week, you can add 1K this weekend, but make sure you hold the pace down.

Monday

This week is a repeat of last week, try to find a 300m flattish section, but this time you will be just resting for 30 seconds at each end. Aim for 8 or 10 fast runs, but tone the pace down compared to when you were jogging back. Ideally time these repeats and keep them consistent, even if this means that the first few have to feel slow while you get used to the idea of just 30 seconds rest. This is the start of learning to pace yourself for a race, so please do not be over optimistic a the start of this session. Keep the same warm up and drills as previous Mondays.

Week 5

Wednesday

This week the focus is on developing power, so this week you need to find a steeper, but shorter hill. This is intended to be an alactic session, so take lots of time on the walk back down the hill. As you go up the hill, drive your arms and lift your knees and try to feel bouncy as you go up the hill. Aim for 10 to 15 times up the hill, but make sure you pay attention to your body and start your cooldown knowing that you could have done a few more hills. Usual warm up, drills and cooldown with this session, suitable hills are the steep part of the mitford hill, the water treatment plant hill, Headlands and the path leading out of the cochrane ranche into sunset ridge.

Saturday

Long run day, whatever you are comfortable with, 2K up to 15K, making sure you stay at an aerobic pace. If the run felt easy last week, you can add 1K this weekend, but make sure you hold the pace down.

Monday

This week try to find a 300m flattish section, but this time you will be just resting for 30 seconds at each end. Aim for 8 or 10 fast runs, but tone the pace down compared to when you were jogging back. Ideally time these repeats and keep them consistent, even if this means that the first few have to feel slow while you get used to the idea of just 30 seconds rest. This is the start of learning to pace yourself for a race, so please do not be over optimistic a the start of this session. Keep the same warm up and drills as previous Mondays.

Week 4

Wednesday

Same as the first Wednesday, but this time find a shorter, steeper hill so that you can work harder on the uphill parts, aim for a 40-50m hill and do up to 10 repeats provided you can work hard on each one. The aim here is to build power and strength in your legs, so it is OK to walk back down the hill if you are breathing hard.

Saturday

Long run day, whatever you are comfortable with, 2K up to 13K, making sure you stay at an aerobic pace. If the run felt easy last week, you can add 1K this weekend, but make sure you hold the pace down.

Monday

This week try to find a 300m flattish section, again run fast one way and jog back to the start, aim for 5 or 6 repeats. Keep the same warm up and drills as previous Mondays.

Week 3

Wednesday

Same as the first Wednesday, but this time find a shorter, steeper hill so that you can work harder on the uphill parts, aim for a 40-50m hill and do up to 10 repeats provided you can work hard on each one.

Saturday

Long run day, whatever you are comfortable with, 2K up to 13K, making sure you stay at an aerobic pace. If the run felt easy last week, you can add 1K this weekend, but make sure you hold the pace down.

Monday

This week try to find a 300m flattish section, again run fast one way and jog back to the start, aim for 5 or 6 repeats. Keep the same warm up and drills as previous Mondays.

Week 1

Wednesday

Easy jog 1 or 2K warm up, then do drills, about 40m each, see clinic notes for details, do each drill twice with minimal rest (just relax, turn around and go back the other way): Low Walk, Heel Walk, Toe Walk, High Knee march, Kick Butt, side steps and the inside/outside ninja run.

Finish the drills with 4 sets of fast feet drills, each time taking a slightly longer stride and trying to keep the cadence up.

Then do 6 acceleration strides over about 40 meters, push hard for the first 2/3 distance then relax and slow down gently, do a easy jog back to the start and repeat the process.

Wednesdays are hill night, so next find a suitable gentle hill so you can run up about 100m (plenty of those in Cochrane) and then jog easy back down, do this about 6 times.

Finish the session with an easy run for 1 or 2 K

Saturday

Long run day, whatever you are comfortable with, 2K up to 13K, making sure you stay at an aerobic pace.

Monday

A repeat of Wednesday, but rather than find a hill, find a flatish 200m section where you can run fast one way and do an easy jog back to the start. Do this 6 times in place of the hill work you did Monday.

Week 2

Wednesday

Same as the first Wednesday, if you are feeling good, work harder on the drills and strides, not the hills.

Saturday

Long run day, whatever you are comfortable with, 2K up to 13K, making sure you stay at an aerobic pace. If the run felt easy last week, you can add 1K this weekend, but make sure you hold the pace down.

Monday

A repeat of Wednesday, but rather than find a hill, find a flatish 200m section where you can run fast one way and do an easy jog back to the start. Do this 6 times in place of the hill work you did Monday. As per Wednesday, if you are feeling good push the drills and strides rather than the 200m parts.