The OnTrack run club meets at Craven SPORT Services on Wednesday evenings.
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OnTrack providing training and community ahead of Sask. Marathon

OnTrack is back for another year.

This novel program provides structured training plans and coaching for people registered in the 5km, 10km or half marathon at this spring’s Saskatchewan Marathon. While the program is predominantly virtual, participants will have opportunities to meet at in-person time trials.

OnTrack is run by Craven SPORT Services in collaboration with Prairie Run Crew and New Balance. This week, OnTrack Coach Brandi Venne talks to the Brainsport Times about the program and why you should consider signing up.

Q: Is this program for beginners or more experienced runners?

A: Both. We have two different programs. One’s designed for beginners and one’s a bit more advanced. A big difference is there’s more volume (in the experienced plan), but workouts are very similar.

Q: Before runners get their training plan they’re asked to do a 2km time trial. What’s the purpose of that?

A: This gives us information about where the fitness level is at for each person, and then we’re able to then give them detailed information as to their pacing — whether that’s a number to hit or an RPE (rate of perceived exertion).

And you don’t have to run the time of trial. Some people are going to be beginners and there might be more walking involved and that’s great.

Q: Why is this program beneficial for a new runner?

A: A lot of runners are not really sure what to do when they start. And, I think, a lot of times people get really excited that they’re starting something and have a lot of motivation at the start, but then that motivation can taper off.

Having something like this training program can really help keep you accountable and you have somebody helping you out. You have a program built that’s a bit individual, you have specific pacing, so you know what you’re trying to achieve within a workout.

Q: What about more experienced runners?

A: What I like about this program, especially for people that are experienced, is there’s more quality than there is quantity. So people are learning how to run faster and, the way the program is designed, they’re going to run some workouts back-to-back so they’ll learn to run fast on tired legs, which simulates what you experience when racing.

Q: This is a predominantly virtual program. How are you able to create a sense of community?

A: We use Slack so participants are able to communicate with each other and with coaches. So you can chat back and forth with other participants and everybody has access to me. If there’s ever a question, I’ll be responding. Everyone will have the support of a coach. If someone has a problem with training I can look at their schedule and figure out how we’re going to move things around to make things work.

We also have an in-person run club, OnTrack Running Club, which meets at Craven SPORT Services on Wednesday evenings. Those in the OnTrack training program get free access to the OnTrack Running Club.

The OnTrack run club meets at Craven SPORT Services on Wednesday evenings.
The OnTrack run club meets at Craven SPORT Services on Wednesday evenings.

Q: What are the advantages of having a coach?

A: Part of why coaches are great is that a lot of people have a hard time setting realistic goals and expectations for themselves. Coaches have the ability to look objectively at your goals, fitness level — and your life schedule — and make appropriate decisions.

For myself, I believe two heads are better than one. My coach, Bruce (Craven), gives me workouts that I wouldn’t dream of making myself do. I need someone to give me a workout that challenges me. I think I’d be a lot easier on myself than somebody else would be. I also like being accountable to someone. On days where I would rather just sit on the couch, having a coach makes me get out the door and do my workout.

Q: Why are the in-person time trials so important?

A: We are reproducing the race atmosphere and we structure the training before the time trial to rest your body a bit so it really feels like a mini race.

Q: What sort of education do runners get as part of the program?

A: We educate you on proper nutrition not just for race day, but for training in general. That way, you can optimize for success in a workout and also with nutrition after a workout to optimize recovery. A lot of it is about timing: What you eat when.

Sometimes people do workouts underfuelled, and you can crash hard and not have a very good effort and you might feel like it’s your legs, but really, you didn’t have enough carbohydrates in your body. And some people aren’t consuming enough protein after a workout; doing that helps rebuild muscles quicker so you can have a greater workout the next day. And hydration is a big one. People are not drinking enough during a workout, before or after.

You can sign up for OnTrack when registering for the Saskatchewan Marathon (OnTrack Running Club is an optional add-on available once you select your distance). If you’ve already signed up, you can edit your registration through Race Roster to add OnTrack. The 16-week half marathon course starts Feb. 5; the 14-week 10km course starts Feb. 19 and the 12-week 5km course starts March 4. Cost is $100 for the half marathon course, $80 for the 10km course and $60 for the 5km course.

This interview was edited and condensed.

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