RUN/WALK/CYCLE
Saturday
May 6, 2017
For the West Carleton Branches
of the Ottawa Public Library

Walk or Run Training Programs

These programs are FREE with a 5km run or walk registration!

Spring is just around the corner and with spring comes the 21st annual Diefenbooker Classic!!
An awesome opportunity to improve your health.

If you've been thinking about your health or your fitness level .....
            why not join the free Walking program or Learn to Run group in Carp.

It is a great way to incorporate walking or runing into your life!

Free Walking Clinic

Free Learn to Run Group

The Walking program is for those who wish to participate in the Diefenbooker Classic in the walking event. Your fitness will build as well and you'll be able to comfortably walk the 5km distance.

If you are somewhat active (gardening, housework, etc.) and without significant health issues, the walking group is for you. We are walking enthusiasts who will provide ongoing encouragement to enable you to walk 5 km in less than an hour, improve walking posture and form, and to finish the Diefenbooker 5 km walk feeling energized rather than exhausted.

This is a 10 week program. Over the 10 weeks you will build up your fitness level and your confidence to be able to walk the 5km event at the Diefenbooker Classic. We will train together once a week on Thursday evenings, at 6:30.

At week 1, we will walk for 15 minutes. You will be expected to practice this three times during the week by yourself. As every week progresses the walking time increases. During the course of the 10 weeks, we will work on proper posture, the use of the arms, and form and techniques. As your fitness increases, we will do some training on hills and some exercises to increase our speed. On the final day of the clinic, we will walk the actual race course, so that you know what to expect on race day. You will be amazed at how easy it seems.

The Learn to Run program has been successful in supporting people in their running goals for many years. If you can walk 5km and run for 1 min then this running group is for you. Over the 10 weeks you will build up your fitness to be able to run the 5km at the Diefenbooker Classic.

If you can walk 5km and run for 1 minute, then this running group is for you. We are running enthusiasts who will provide ongoing encouragement and help you to meet your goals!

This is a 10 week program, starting on Saturday March 4th at 9:00am. Over the 10 weeks you will build up your fitness level and your confidence to be able to run the 5km event at the Diefenbooker Classic.

At week 1, we will run for 1 minute and walk for 2 minutes; repeating 9 times. As every week progresses the running time increases. But, we will always walk for 1 minute between running intervals. You will be expected to 'practice' these running intervals twice a week in-between our Saturday morning get-togethers.

By the end of 10 weeks you will be running a distance of 5km and you will be ready for the Diefenbooker run. Above all else we have fun, and our pace bunnies will provide friendly motivation along the way.

For more information or if you have questions:
- please attend a 30 minute information session at the
  Huntley Curling Club on March 1 at 7:00pm
(we will help you with what to wear for winter walking, discuss the schedule and answer any questions).

For more information or if you have questions:
- please attend a 30 minute information session at the
  Huntley Curling Club on February 28 at 7:00pm
(we will help you with what to wear for winter running, discuss the schedule and answer any questions).

To register for the Walking Clinic:
- simply register for the 5km Walk event
  (Register using the "events.com" link found here: Online Reg)
- then come to the lobby of the
W.E Johnston Arena (3832 Carp Road) on March 2 at 6:30 pm
to be ready to start your 10 week Walking Clinic. Come ready to walk (wearing running or walking shoes).

To register for the Learn to Run Clinic:
- simply register for the 5km Run event
  (Register using the "events.com" link found here: Online Reg)
- then come to the lobby of the
W.E Johnston Arena (3832 Carp Road) on March 4 at 8:45 am
to be ready to start your 10 week 'Learn to Run’ clinic. Come ready to run (wearing running shoes) and leaving at 9:00 am sharp!

Please print and sign this waiver (LearningToRunWaiver.pdf) and bring it along with you on March 4.

Think about joining us! Above all else we have fun.
It doesn't matter if you are new to walking / running or need some help getting started again, we'd love the company!

Make the better health commitment to YOURSELF now! No more excuses, walk or run your way to a more fit self.

 

Every Accomplishment starts with the decision to try………anonymous.