Those signing up to tackle the 5km or 10km races at this spring’s Saskatchewan Marathon have an opportunity to register for a unique training program: OnTrack Running.
Designed and run by staff at Craven SPORT Services, OnTrack Running provides 12 weeks of workouts for participants based on their current fitness level. Athletes will be connected to each other and experienced coaches virtually as well as in-person through a series of tune-up races.
“It’s an unbelievable opportunity to get exposure to a training community that has a common goal … with relatively real-time feedback and exposure to a truly individualized program,” says program lead Bruce Craven.
Here’s what you need to know before you sign up.
It starts with a 2km time trial
Twelve weeks out from the Saskatchewan Marathon (around March 6), you’ll be asked to map out a 2km route and run it as fast as you can. This can be measured and timed with a GPS watch or on a mobile phone using a free app like Strava.
“That really sets the individualization piece for each person that’s participating,” Craven explains.
Over the course of the training program, you’ll be prescribed workouts in certain zones, with paces for each zone calculated from your 2km time trial time. Not good at math? No fear; the Craven team provides a spreadsheet to crunch the numbers for you.
If you’re not happy with your time trial time, you’ll have a couple shots for redemption throughout the training program, with 2km time trials appearing on the workout schedule around weeks six and nine. If you’ve been able to follow the program, odds are good you’ll see improvement.
Options for all experience levels
Following the time trial, you’ll self-seed into one of four basic programs: A) Can’t run 2km continuously, B) Can’t run 5km continuously, C) Run 2km in more than 12 minutes, D) Run 2km in less than nine minutes. There are separate programs for 5km and 10km runners.
Each program will have unique workouts and, within each program, you determine the pace based on your 2km time trial time.
You can move up or down in programs at any time depending on how your training goes.
In addition to running workouts, you’ll receive a strength training plan you are encouraged to do over the course of the program.
A sense of community
All OnTrack Running participants will be invited to a Slack channel to share and learn from each other. The channel will be monitored by Craven SPORTS Services staff, who will regularly answer commonly asked questions via short videos.
Coaches will communicate with participants regularly via Slack and through weekly newsletters.
Runners will also get a chance to see each other in person at tuneup mini races that will take place in Saskatoon, Regina, Swift Current, North Battleford, and more locations around the province before the Saskatchewan Marathon weekend. Information on these mini races will be shared through weekly newsletters.
These mini races are important for developing a race-day routine and learning how to pace.
Expert insights
Craven has recruited a dozen runners — from high-performing recreational runners to athletes who’ve competed at national and international levels — to share insight and inspiration throughout the training program.
A number of subject area experts will also make guest appearances including Craven SPORT Services physiotherapists, staff at Modo Yoga, Lululemon’s global yoga ambassador Ryan Leier and Vitality Nutrition’s nutritionist.
It’s cheap
Signing up for OnTrack Running costs $60 — the equivalent of $5 per week. Additional costs may apply for some of the mini races.
You register when you sign up for the Saskatchewan Marathon
Sign up for OnTrack Running in RaceRoster when registering for the 5km or 10km event at the Saskatchewan Marathon. If you’ve already registered for a race and want to add OnTrack Running after, you can edit your registration through RaceRoster.
Space is capped at 250 runners.
OnTrack Running’s 12-week program begins March 6.
