Phase 1 - Base Building

May 3 – June 28 · 9 weeks · Aerobic foundation

Base

Guest Speaker

Meet-and-greet — no speaker

Members introduce themselves instead. 1 min each: name, neighbourhood, why you're here.

Coaching Cue

"If you can't hold a full conversation while running, you're going too fast. Slow down — this is the whole game today."

What to
Expect

I'm Going!

Meeting at the Cáfe Quatorze

10:30 am EST

General meet and greet (Get to know everyone)

Quick Introduction (Our plans for today)

Dividing runners into tiered groups (Assign Leaders and Sweepers)

Group Warm-up (8 Minutes)

10:45 am EST

2 min brisk walk to wake up the legs

Leg swings — 10 reps each side

Hip circles — 10 reps each side

High knees — 20 steps

Butt kicks — 20 steps

Ankle rolls — 10 reps each foot

2 × 20m easy strides to finish

Running (8 Minutes)

10:55 am EST

Tier A

7 km — RPE 4/10

One easy loop, no pace pressure. Settle in. Arrive back feeling like you could do it again.

Tier B

5 km — RPE 3–4/10

Easy jog. Walk anytime — this is a no-judgment zone. Just keep moving.

Tier C

3 km — RPE 3/10

Run 2 min, walk 1 min. Repeat throughout. Finish strong and smiling.

Running (8 Minutes)

11:45 am EST

2 min easy walk back to the coffee shop

Standing quad stretch — 30 sec each leg

Standing calf stretch (wall) — 30 sec each

Hip flexor lunge stretch — 30 sec each

Seated hamstring stretch — 30 sec each

Socializing and wrap-up

11:45 am EST

Introduction to Voxhoo Runners

Our plan for the season

QAs and Feedback

"Who is interested to acheive a 10K run by the end of the season!?"

Wrap-up

See you at our next event!

Coming up next week

Voxhoo Runners

26

6

3

10K

1 Run

Phases

Phase 1 - Base Building

Helping well known Businesses across Canada!

Studio Solutions

Learn more

Resources

Company

Follow us

Voxhoo Runners

26

6

3

10K

1 Run

Phases

Phase 1 - Base Building

W1

Helping well known Businesses across Canada!