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Join us on our Launch of
Runners
Club
New
2026 Season
Free to Join
Voxhoo
Runners
26 weekly sessions. A different coffee shop every Week. One end-of-season 10k. All levels welcome, no one left behind.
Join Our Club
Join our upcoming event
26
Sessions
6
Months
3
Pace Tiers
*
10K
Race Goal
1 Run
Per Week
Phases
Base (May-Jun)
Build (Jul-Aug)
Peak (Sep)
Taper (Oct 1-18)
Race (Oct 25)
Phase 1 - Base Building
May 3 – June 28 · 9 weeks · Aerobic foundation
Base
W1
Launch Event
Café Quatorze · Nuns Island
Completed
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
(45 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.
Cool Down (5 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
W2
Find Your Pace
Crew Collective & Café · Old Montréal
Completed
Guest Speaker
To be Determined
To be Determined
Coaching Cue
"Breathe in through your nose and out through your mouth. If nasal breathing feels impossible, you're running too hard."
What to
Expect
I'm Going!
Meeting at the Cáfe
10:00 am EST
General meet and greet
Quick Introduction (Our plans for today)
Dividing runners into tiered groups (Assign Leaders and Sweepers)
Group Warm-up (8 Minutes)
10:15 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
(50 Minutes)
10:25 am EST
Tier A
8 km — RPE 4/10
Same easy effort as Week 1, slightly longer. Check in on your breathing every 10 minutes.
Tier B
5.5 km — RPE 3–4/10
Aim to keep every km at the same pace. No surging — consistency is the goal.
Tier C
3.5 km — RPE 3/10
Run 2 min, walk 1 min. Try to make your running minutes feel lighter than last week.
Cool Down (5 Minutes)
11:15 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
11:20 am EST
Guest Speaker
QAs and Feedback
"What's one thing you gave up to pursue something that mattered more?"
Wrap-up
See you at our next event!
Coming up next week
W3
Breathe Easy
Mount Royal Chalet · Mount Royal
Cancelled
Guest Speaker
To be Determined
To be Determined
Coaching Cue
"Count your steps. Aim for roughly 170–180 steps per minute. Quick, light feet — not long bounding strides."
What to
Expect
I'm Going!
Meeting at the Cáfe
To be Determined
General meet and greet
Quick Introduction (Our plans for today)
Dividing runners into tiered groups (Assign Leaders and Sweepers)
Group Warm-up (8 Minutes)
To be Determined
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
(60 Minutes)
To be Determined
Tier A
8 km — RPE 4/10
Flat or gently rolling route. Focus on cadence. Count one foot for 20 seconds — it should hit 28–30 steps.
Tier B
6 km — RPE 3–4/10
Same cadence focus. Shorter steps, quicker turnover. It should feel slightly strange at first — that's normal.
Tier C
4 km — RPE 3/10
Run 3 min, walk 1 min. Celebrate — this is already a progression from Week 1.
Cool Down (5 Minutes)
To be Determined
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
To be Determined
Guest Speaker
QAs and Feedback
"If you could go back and do school differently, what would you change — and what would you keep?"
Wrap-up
See you at our next event!
Coming up next week
W4
From Focus
Café Olimpico · Saint-Viateur
Completed
Guest Speaker
To be Determined
To be Determined
Coaching Cue
"Tall spine, relaxed shoulders, hands like you're holding a potato chip you don't want to break. Head up, eyes on the horizon."
What to
Expect
Meeting at the Cáfe
12:00 PM EST
General meet and greet
Quick Introduction (Our plans for today)
Dividing runners into tiered groups (Assign Leaders and Sweepers)
Group Warm-up (8 Minutes)
12:15 PM 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
(60 Minutes)
12:25 PM EST
Tier A
9 km — RPE 4/10
Every 2 km, do a quick form check: am I upright? Shoulders dropped? Hands relaxed?
Tier B
6 km — RPE 3–4/10
Form drill mid-run: 200m of exaggerated tall posture, then settle back to normal.
Tier C
4 km — RPE 3/10
Run 3 min, walk 1 min. Focus on keeping your shoulders away from your ears.
Cool Down (5 Minutes)
13:25 PM 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
13:30 PM EST
Guest Speaker
QAs and Feedback
"What does being healthy look and feel like to you at 60, 70, 80?"
Wrap-up
See you at our next event!
Coming up next week
W5
Intro to Tennis
CDL Multi-Sport Centre
Completed
Coach
Ardalan
Certified Club Pro 1 Tennis Coach
Coaching Cue
"Intro To Tennis, Getting the ball on the racket"
What to
Expect
Meeting at the Club
11:15 AM EST
General meet and greet
Quick Introduction (Our plans for today)
You will be seperated into pairs
Group Warm-up (15 Minutes)
12:00 PM EST
General physical warm-up
Couple of fun warm-up games
Tennis
(90 Minutes)
12:15 PM EST
Racket & Ball Familiarization
15 min easy
1. **Pancake balance** — ball sits on the strings, palm-up grip. Walk slowly, then faster, then change direction on the coach's call.
2. **Pizza flip** — every 2 steps, flip the racket so the ball lands on the other side of the strings. *(Coordination + wrist control.)*
3. **Ups** — bounce the ball up off the strings continuously. Count personal best. Cue: *"strings face the sky, soft hands"*.
4. **Downs** — dribble the ball to the ground continuously, like a basketball. Cue: *"low racket, low ball"*.
5. **One-foot anchor + downs** — keep one foot glued to a service line, dribble 10 in a row without moving the foot. *(Introduces balance under the contact point — the basis of every groundstroke.)*
Mini-court rallies
30 min easy
"Bounce Rally" in the service box (8 min)
"Top of the Net" challenge (6 min)
Step-back progression (12 min)
Serve & Game
30 min serving & playing a game
Toss on the racket (4 min)
Throw across the net (4 min)
Add the racket (5 min)
FH / BH cone game, coach-fed
Cool Down (5 Minutes)
13:30 PM EST
Walk to the indoor coffee shop and relax
Socializing and wrap-up
13:35 PM EST
Guest Speaker
QAs and Feedback
Wrap-up
See you at our next event!
Coming up next week
W6
Efficiency Run
Café des Amis · Chalet du Mont-Royal
June 7th
Coaching Cue
"Land softly. Pretend you're running on a floor that might break. Quiet feet = less wasted energy on every single step."
What to
Expect
Meeting at the parking lot
12:00 PM EST
General meet and greet
Quick Introduction (Our plans for today)
Dividing runners into tiered groups (Assign Leaders and Sweepers)
Group Warm-up (8 Minutes)
12:15 PM 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
(90 Minutes)
12:25 PM EST
Tier A
9 km — RPE 4/10
Try a different route than usual. Novel terrain builds proprioceptive skill and mental freshness.
Tier B
6.5 km — RPE 3–4/10
Run the first half purely easy, then see if you can maintain the same effort for the second half without slowing.
Tier C
4.5 km — RPE 3/10
Run 3 min, walk 1 min. Notice if your running is getting quieter and lighter — it should be.
Cool Down (5 Minutes)
13:55 PM 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
14:00 PM EST
Guest Speaker
QAs and Feedback
"What's a skill — physical, creative, or technical — that took you years to develop, and when did it click?"
Wrap-up
See you at our next event!
Coming up next week
W7
Steady State
Café Falco · Rosemont
TBD
Guest Speaker
To be Determined
To be Determined
Coaching Cue
"Pick a pace you could hold for 2 hours — then run at 90% of that. This is where base fitness actually gets built."
What to
Expect
I'm Going!
Meeting at the Cáfe
To be Determined
General meet and greet
Quick Introduction (Our plans for today)
Dividing runners into tiered groups (Assign Leaders and Sweepers)
Group Warm-up (8 Minutes)
To be Determined
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
(90 Minutes)
To be Determined
Tier A
10 km — RPE 4-5/10
First double-digit run of the season. Celebrate it. Negative splits welcome (run the second half slightly faster).
Tier B
7 km — RPE 4/10
Aim for even splits. This is a proud milestone — 7 km is meaningful distance.
Tier C
5 km — RPE 3/10
Run 4 min, walk 1 min. This is already 67% further than your Week 1 run.
Cool Down (5 Minutes)
To be Determined
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
To be Determined
Guest Speaker
QAs and Feedback
"What does your mind do when your body is moving? How has that changed over time?"
Wrap-up
See you at our next event!
Coming up next week
W8
Aerobic Confidence
Dispatch Coffee · Plateau
TBD
Guest Speaker
To be Determined
To be Determined
Coaching Cue
"Longest run yet for most of you. Trust that the previous 7 weeks built something real. Your body is ready."
What to
Expect
I'm Going!
Meeting at the Cáfe
To be Determined
General meet and greet
Quick Introduction (Our plans for today)
Dividing runners into tiered groups (Assign Leaders and Sweepers)
Group Warm-up (8 Minutes)
To be Determined
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
(95 Minutes)
To be Determined
Tier A
11 km — RPE 4-5/10
Long easy run. Hydrate at the halfway point. Finish feeling like you had more to give.
Tier B
8 km — RPE 4/10
Your biggest run of the season so far. Easy effort the whole way. Huge milestone.
Tier C
5.5 km — RPE 3/10
Run 5 min, walk 1 min. You are covering more ground every single week.
Cool Down (5 Minutes)
To be Determined
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
To be Determined
Guest Speaker
QAs and Feedback
"What's something Montréal gave you that you weren't expecting?"
Wrap-up
See you at our next event!
Coming up next week
W9
Base Complete
Café Humble Lion · NDG
TBD
Guest Speaker
To be Determined
To be Determined
Coaching Cue
"Nine weeks in. You have built something. Today is a celebration run — run by feel, run by joy."
What to
Expect
I'm Going!
Meeting at the Cáfe
To be Determined
General meet and greet
Quick Introduction (Our plans for today)
Dividing runners into tiered groups (Assign Leaders and Sweepers)
Group Warm-up (8 Minutes)
To be Determined
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)
To be Determined
Tier A
10 km — RPE 4/10
Relaxed easy run to close the base phase. No pressure. The hard work of July starts next week.
Tier B
5.5 km — RPE 3–4/10
Easy and joyful. Thank your body. Rehydrate well after — Build phase starts next Sunday.
Tier C
3.5 km — RPE 3/10
Run 5 min, walk 1 min. You've been here 9 weeks. That is everything.
Cool Down (5 Minutes)
To be Determined
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
To be Determined
Guest Speaker
QAs and Feedback
"What's something you started — even small — that took on a life of its own?"
Wrap-up
See you at our next event!
Coming up next week
Phase 2 - Build
July 5 – August 30 · 9 weeks · Volume + intensity introduction
Build
W10
Introducing Strides
Café Replika · Plateau
TBD
Guest Speaker
To be Determined
To be Determined
Coaching Cue
"Strides are not sprints. They're controlled accelerations — 80% effort, fluid and relaxed. Think of them as waking up your fast-twitch muscles."
What to
Expect
I'm Going!
Meeting at the Cáfe
TBD
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)
TBD
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
(95 Minutes)
TBD
Tier A
10 km + 4 strides — RPE 5/10
Easy 10 km, then 4 × 80m strides on flat ground. 60 sec walk between each. Total effort after: RPE 5–6.
Tier B
7 km + 2 strides — RPE 4–5/10
Easy 7 km, then 2 × 60m strides. Take full recovery walk after each.
Tier C
5.5 km — RPE 3–4/10
No strides yet — just add 1 minute more running to each interval. Run 6 min, walk 1 min.
Cool Down (5 Minutes)
TBD
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
TBD
Introduction to Voxhoo
Runners
Our plan for the season
QAs and Feedback
"Who made you better by believing in you before you believed in yourself?"
Wrap-up
See you at our next event!
Coming up next week
W11
Hill Power
Pikolo Espresso Bar · Downtown
TBD
Guest Speaker
To be Determined
To be Determined
Coaching Cue
"Hills are speedwork in disguise. Drive your knees, pump your arms, shorten your stride. Attack the hill — don't plod up it."
What to
Expect
I'm Going!
Meeting at the Cáfe
To be Determined
General meet and greet
Quick Introduction (Our plans for today)
Dividing runners into tiered groups (Assign Leaders and Sweepers)
Group Warm-up (8 Minutes)
To be Determined
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
(50 Minutes)
To be Determined
Tier A
8 km with 4 hill reps — RPE 6/10 on hills
Find a hill with 6–8% grade. 4 × 90 sec uphill at RPE 6–7. Jog back down for recovery. Bookend with easy running.
Tier B
6 km with 2 hill reps — RPE 5–6/10 on hills
2 × 60 sec uphill at hard-but-controlled effort. Walk back down. Celebrate both — this is new territory.
Tier C
5 km — RPE 3–4/10
Find a gentle incline and walk briskly up it twice during your run. Power walking hills is legit training.
Cool Down (5 Minutes)
To be Determined
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
To be Determined
Guest Speaker
QAs and Feedback
"If you could redesign one part of Montréal, what would you change and why?"
Wrap-up
See you at our next event!
Coming up next week
W12
Tempo Taste
Café Plume · Rosemont
TBD
Guest Speaker
To be Determined
To be Determined
Coaching Cue
"Tempo pace is the pace you could hold for exactly 1 hour in a race. Uncomfortable but sustainable. Controlled discomfort."
What to
Expect
I'm Going!
Meeting at the Cáfe
To be Determined
General meet and greet
Quick Introduction (Our plans for today)
Dividing runners into tiered groups (Assign Leaders and Sweepers)
Group Warm-up (8 Minutes)
To be Determined
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
(90 Minutes)
To be Determined
Tier A
9 km total — RPE 6–7/10 tempo
2 km easy warm-up → 10 min tempo → 3 min easy jog → 10 min tempo → 2 km easy cool-down.
Tier B
7 km total — RPE 6/10
2 km easy → 8 min steady effort (slightly harder than usual) → 2 min walk → 8 min same effort → cool-down jog.
Tier C
5 km — RPE 3–4/10
Run 7 min, walk 1 min. No tempo today — your easy runs are already building your tempo base.
Cool Down (5 Minutes)
To be Determined
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
To be Determined
Guest Speaker
QAs and Feedback
"What's a question you've been obsessed with lately — and why does it matter to you?"
Wrap-up
See you at our next event!
Coming up next week
W13
Negative Splits
Café Daylight Factory · Saint-Henri
TBD
Guest Speaker
To be Determined
To be Determined
Coaching Cue
"Start slower than you think you should. Finish faster than you think you can. Every great race is run this way."
What to
Expect
I'm Going!
Meeting at the Cáfe
To be Determined
General meet and greet
Quick Introduction (Our plans for today)
Dividing runners into tiered groups (Assign Leaders and Sweepers)
Group Warm-up (8 Minutes)
To be Determined
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
(60 Minutes)
To be Determined
Tier A
10 km — RPE 4 → 6
First 5 km at RPE 4. Second 5 km at RPE 5–6. Strong finish. This is race strategy training.
Tier B
7 km — RPE 4 → 5
First half easy, second half slightly harder. Not a race — just a deliberate build. Finish proud.
Tier C
5.5 km — RPE 3–4/10
Run 8 min, walk 1 min. Focus on running the last interval a little stronger than the first.
Cool Down (5 Minutes)
To be Determined
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
To be Determined
Guest Speaker
QAs and Feedback
"What's a rule, law, or social norm you think should change — and what would you replace it with?"
Wrap-up
See you at our next event!
Coming up next week
W14
Fartlek Fun
Café Sardine · Mile End
TBD
Guest Speaker
To be Determined
To be Determined
Coaching Cue
"Fartlek means 'speed play' in Swedish. Pick a lamppost, run to it hard, jog to the next corner easy. Follow your mood, not a plan."
What to
Expect
I'm Going!
Meeting at the Cáfe
To be Determined
General meet and greet
Quick Introduction (Our plans for today)
Dividing runners into tiered groups (Assign Leaders and Sweepers)
Group Warm-up (8 Minutes)
To be Determined
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
(90 Minutes)
To be Determined
Tier A
10 km — Mixed
After 3 km easy warm-up, 20 min of fartlek — surges of 30 sec to 3 min, full recovery between. Then cool-down.
Tier B
7 km — Mixed
After 2 km easy, 12 min of fartlek. Go harder to landmarks, recover easy. Let it be playful.
Tier C
5 km — RPE 3–4/10
Run 8 min, walk 1 min. Optionally, jog a little faster for the last 30 sec of each running interval.
Cool Down (5 Minutes)
To be Determined
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
To be Determined
Guest Speaker
QAs and Feedback
"What meal, dish, or flavour takes you somewhere else the moment you taste it?"
Wrap-up
See you at our next event!
Coming up next week
W15
Hill Repeats
Le Couteau · Downtown
TBD
Guest Speaker
To be Determined
To be Determined
Coaching Cue
"Each repeat should feel like the previous one. If you're fading by rep 4, you went too hard on rep 1. Control is the skill."
What to
Expect
I'm Going!
Meeting at the Cáfe
To be Determined
General meet and greet
Quick Introduction (Our plans for today)
Dividing runners into tiered groups (Assign Leaders and Sweepers)
Group Warm-up (8 Minutes)
To be Determined
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
(90 Minutes)
To be Determined
Tier A
Total 8 km — RPE 7/10 on reps
6 × 90 sec uphill at RPE 7. Full jog-back recovery. Bookended with 2 km easy each side.
Tier B
Total 6 km — RPE 6/10 on reps
4 × 60 sec uphill at strong effort. Walk back down. This is the hardest session of the season so far.
Tier C
5 km — RPE 3–4/10
2 × brisk uphill walk (90 sec) during your run. Walk recovery. This builds the same muscles.
Cool Down (5 Minutes)
To be Determined
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
To be Determined
Guest Speaker
QAs and Feedback
"Where in your life are you underperforming relative to what you know you're capable of?"
Wrap-up
See you at our next event!
Coming up next week
W16
5K Strong
Café Parvis · Downtown
TBD
Guest Speaker
To be Determined
To be Determined
Coaching Cue
"Race effort — not a sprint, not a jog. This is the pace where talking is a one-word affair. Commit to it."
What to
Expect
I'm Going!
Meeting at the Cáfe
To be Determined
General meet and greet
Quick Introduction (Our plans for today)
Dividing runners into tiered groups (Assign Leaders and Sweepers)
Group Warm-up (8 Minutes)
To be Determined
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
(90 Minutes)
To be Determined
Tier A
10 km total — RPE 7–8/10 for 5k
2 km easy → 5 km at near-race effort (10k goal pace or slightly faster) → 3 km easy cool-down.
Tier B
7 km total — RPE 6–7/10 for 3k
2 km easy → 3 km at hard-but-controlled effort → 2 km easy.
Tier C
5 km — RPE 4/10
Run 10 min, walk 1 min. You are now running 10 minutes without stopping. That's enormous.
Cool Down (5 Minutes)
To be Determined
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
To be Determined
Guest Speaker
QAs and Feedback
"Is there a song, film, or piece of art that changed how you see something? What was it?"
Wrap-up
See you at our next event!
Coming up next week
W17
Long Run
Café Résonance · Mile End
TBD
Guest Speaker
To be Determined
To be Determined
Coaching Cue
"This is the longest training run of the season for most of you. Set a pace you could maintain for 3 hours. Then run at that pace."
What to
Expect
I'm Going!
Meeting at the Cáfe
To be Determined
General meet and greet
Quick Introduction (Our plans for today)
Dividing runners into tiered groups (Assign Leaders and Sweepers)
Group Warm-up (8 Minutes)
To be Determined
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
(95 Minutes)
To be Determined
Tier A
13 km — RPE 4-5/10
Your longest training run. True easy effort. Hydrate mid-run. You are now ready to race 10k.
Tier B
10 km — RPE 4/10
The full 10k distance in training. When you cross that 10k finish line in October, your body already knows this.
Tier C
7 km — RPE 3–4/10
Run 10 min, walk 1 min. Your longest run ever. You did it.
Cool Down (5 Minutes)
To be Determined
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
To be Determined
Guest Speaker
QAs and Feedback
"What's one technological change you're genuinely excited about — and one you find frightening?"
Wrap-up
See you at our next event!
Coming up next week
W18
Build Complete
Nocochi · Plateau
TBD
Guest Speaker
To be Determined
To be Determined
Coaching Cue
"Easy recovery run after last week's long effort. Shake out the legs, not stress them. September brings peak work."
What to
Expect
I'm Going!
Meeting at the Cáfe
To be Determined
General meet and greet
Quick Introduction (Our plans for today)
Dividing runners into tiered groups (Assign Leaders and Sweepers)
Group Warm-up (8 Minutes)
To be Determined
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)
To be Determined
Tier A
8 km — RPE 4/10
True easy effort. This is recovery before peak phase. Don't push. Reflect on how far you've come.
Tier B
6 km — RPE 3–4/10
Easy and relaxed. Treat this as an active recovery run.
Tier C
5 km — RPE 3/10
Run 10 min, walk 1 min. Light and easy. Rest well this week — September peaks.
Cool Down (5 Minutes)
To be Determined
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
To be Determined
Guest Speaker
QAs and Feedback
"What's something about health or the body that more people should understand?"
Wrap-up
See you at our next event!
Coming up next week
Phase 3 - Peak
September 6 – 27 · 4 weeks · Race-specific fitness
Peak
W19
Race Simulation
Café Lézard · Hochelaga
TBD
Guest Speaker
To be Determined
To be Determined
Coaching Cue
"Today, Tier A runs a simulated 10k. Not full race effort — 90% of it. Learn your race rhythm before the real thing."
What to
Expect
I'm Going!
Meeting at the Cáfe
To be Determined
General meet and greet
Quick Introduction (Our plans for today)
Dividing runners into tiered groups (Assign Leaders and Sweepers)
Group Warm-up (8 Minutes)
To be Determined
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
(50 Minutes)
To be Determined
Tier A
10 km @ race pace — RPE 7–8/10
This is the test. Aim for your goal 10k pace for the full 10 km. Negative split if you can. Learn what the race will feel like.
Tier B
9 km total — RPE 5–6/10 middle section
2 km easy → 5 km at controlled strong effort → 2 km easy. First time covering near-race distance at real effort.
Tier C
6 km — RPE 4/10
Run 12 min, walk 1 min. You are now capable of 12 minutes of continuous running. Incredible.
Cool Down (5 Minutes)
To be Determined
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
To be Determined
Guest Speaker
QAs and Feedback
"What's the most courageous thing someone in your family has ever done?"
Wrap-up
See you at our next event!
Coming up next week
W20
Threshold Work
Le Marcheur · Rosemont
TBD
Guest Speaker
To be Determined
To be Determined
Coaching Cue
"Lactate threshold is your personal edge. This is the pace you can hold for exactly one hour. Every minute at this pace pushes that edge further."
What to
Expect
I'm Going!
Meeting at the Cáfe
To be Determined
General meet and greet
Quick Introduction (Our plans for today)
Dividing runners into tiered groups (Assign Leaders and Sweepers)
Group Warm-up (8 Minutes)
To be Determined
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
(90 Minutes)
To be Determined
Tier A
10 km total — RPE 7/10 threshold
3 km easy → 2 × 12 min at threshold pace → 2 min jog recovery → 2 km easy cool-down.
Tier B
8 km total — RPE 6/10
2 km easy → 2 × 10 min strong effort → 2 min jog → cool-down.
Tier C
6 km — RPE 4/10
Run 15 min, walk 1 min. You are close to being a continuous runner.
Cool Down (5 Minutes)
To be Determined
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
To be Determined
Guest Speaker
QAs and Feedback
"What did you need to unlearn to become the adult or caregiver you wanted to be?"
Wrap-up
See you at our next event!
Coming up next week
W21
Race Race Rehearsal
Café Aunja · Plateau
TBD
Guest Speaker
To be Determined
To be Determined
Coaching Cue
"Start slower than you think you should. Finish faster than you think you can. Every great race is run this way."
What to
Expect
I'm Going!
Meeting at the Cáfe
To be Determined
General meet and greet
Quick Introduction (Our plans for today)
Dividing runners into tiered groups (Assign Leaders and Sweepers)
Group Warm-up (8 Minutes)
To be Determined
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
(60 Minutes)
To be Determined
Tier A
11 km total — RPE 7–8/10 race sections
2 km easy → 3 × 2 km at 10k race pace → 1 min jog between → 2 km cool-down. Total race-pace volume: 6 km.
Tier B
9 km total — RPE 6–7/10
2 km easy → 3 × 1.5 km at strong effort → 90 sec jog between → cool-down.
Tier C
6 km — RPE 4/10
Run 18 min, walk 1 min. You're almost a continuous runner. One more week.
Cool Down (5 Minutes)
To be Determined
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
To be Determined
Guest Speaker
QAs and Feedback
"What's something you read recently that changed how you think about something?"
Wrap-up
See you at our next event!
Coming up next week
W22
Last Hard Work
Café Frida · Plateau
TBD
Guest Speaker
To be Determined
To be Determined
Coaching Cue
"This is your last serious training day. After today, we protect your legs and build freshness. Finish strong — you've earned this."
What to
Expect
I'm Going!
Meeting at the Cáfe
To be Determined
General meet and greet
Quick Introduction (Our plans for today)
Dividing runners into tiered groups (Assign Leaders and Sweepers)
Group Warm-up (8 Minutes)
To be Determined
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)
To be Determined
Tier A
10 km total — RPE 6–7/10
2 km easy → 6 km at controlled strong effort (just under tempo) → 2 km easy. Final quality session.
Tier B
8 km — RPE 5–6/10
2 km easy → 4 km strong → 2 km easy. Last hard effort before taper.
Tier C
5 km — RPE 4/10
Run 20 min, walk 1 min. If you can, run a second interval of 20 min. You might be ready for 40 minutes.
Cool Down (5 Minutes)
To be Determined
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
To be Determined
Guest Speaker
QAs and Feedback
"What's a personal principle you hold that most people you know wouldn't agree with?"
Wrap-up
See you at our next event!
Coming up next week
Phase 4 - Taper
October 4 – 18 · 3 weeks · Freshness + supercompensation
Taper
W23
Freshen Up
Café Ciné-Limière · Plateau
TBD
Guest Speaker
To be Determined
To be Determined
Coaching Cue
"Taper feels weird. You'll feel sluggish, antsy, convinced you've lost all fitness. You haven't. Your body is rebuilding. Trust it completely."
What to
Expect
I'm Going!
Meeting at the Cáfe
To be Determined
General meet and greet
Quick Introduction (Our plans for today)
Dividing runners into tiered groups (Assign Leaders and Sweepers)
Group Warm-up (8 Minutes)
To be Determined
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
(50 Minutes)
To be Determined
Tier A
7 km — RPE 4/10
Easy run only. 30% less volume than recent weeks. Include 4 × 20-sec strides at the end to maintain snap.
Tier B
5 km — RPE 3–4/10
Easy and light. Include 2 strides at the end. Resist the urge to do more.
Tier C
4 km — RPE 3/10
Run 20 min, walk 1 min. One interval is enough today. Rest is training too.
Cool Down (5 Minutes)
To be Determined
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
To be Determined
Guest Speaker
QAs and Feedback
"What area of your life would benefit from a taper right now?"
Wrap-up
See you at our next event!
Coming up next week
W24
Staying Sharp
Café Pista · Rosemont
TBD
Guest Speaker
To be Determined
To be Determined
Coaching Cue
"Light touch on the gas today. A few minutes at race pace to remind your legs what they know. Then completely back off."
What to
Expect
I'm Going!
Meeting at the Cáfe
To be Determined
General meet and greet
Quick Introduction (Our plans for today)
Dividing runners into tiered groups (Assign Leaders and Sweepers)
Group Warm-up (8 Minutes)
To be Determined
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
(90 Minutes)
To be Determined
Tier A
6 km total — Mostly easy
4 km easy → 3 × 2 min at race pace → full walk recovery → cool-down. Keep the legs remembering race pace.
Tier B
5 km total — Mostly easy
3.5 km easy → 2 × 90 sec at strong effort → cool-down. Light, quick, done.
Tier C
3.5 km — RPE 3/10
Easy 20-min run-walk. Short and done. The work is already in the bank.
Cool Down (5 Minutes)
To be Determined
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
To be Determined
Guest Speaker
QAs and Feedback
"What did you wish someone had told you about money, work, or time when you were 20?"
Wrap-up
See you at our next event!
Coming up next week
W25
Trust the Training
Café Humble Lion · NDG
TBD
Guest Speaker
To be Determined
To be Determined
Coaching Cue
"Your last run before race week. Easy, joyful, grateful. Look around at who you've been doing this with for 6 months. That's the thing."
What to
Expect
I'm Going!
Meeting at the Cáfe
To be Determined
General meet and greet
Quick Introduction (Our plans for today)
Dividing runners into tiered groups (Assign Leaders and Sweepers)
Group Warm-up (8 Minutes)
To be Determined
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
(60 Minutes)
To be Determined
Tier A
5 km — RPE 3/10
Very easy shakeout. 4 × 10-sec light strides at the end. Nothing more. You're ready.
Tier B
4 km — RPE 3/10
Easy jog. Smile at every km. You've put in 24 weeks of real training.
Tier C
3 km — RPE 3/10
Easy 20 min run-walk. You started running 3 km with 2-min intervals. Now 3 km is your warm-up.
Cool Down (5 Minutes)
To be Determined
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
To be Determined
Guest Speaker
QAs and Feedback
"What version of yourself showed up here in May — and who is it that's racing in October?"
Wrap-up
See you at our next event!
Coming up next week
Phase 5 - Race
October 25, 2026 · 10k End-of-Season Party
Race
W26
Race Day
Café Welina · Nuns Island
Oct 25th
What to
Expect
I'm Going!
Meeting at the Cáfe
8:00 am EST
General meet and greet
Grab a coffee
Bib pickup
Team Photos
Group Warm-up (8 Minutes)
8:30 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
(90 Minutes)
9:00 am EST
Every one
10km
All tiers, together at the line
Everyone Finishing
10:45 am EST
End-of-season party begins
11:00 am EST
Season Reflections
Recongnition
Achievements
Guest Speackers
Feedbacks for next season
Celebrate - You Earned This
See you next season!
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