RUN BTS RUN CLUB
ALL SKILL LEVELS ARE WELCOME!
RUN BTS | COUCH TO 5K EDITION
If you’re reading this, YOU CAN DO IT!
If you’ve always wanted to get into running but were too intimidated to start -
If you're convinced you’re not a “runner” and won’t be able to keep up -
If you're looking for community and a goal to work towards -
If you've been peer-pressured to do this -
If having accountability buddies will help you stay motivated -
WE’RE HERE FOR YOU, BESTIE!
How does it work?
This summer-long program begins in July 2024 and culminates on October 19th, 2024, with the TCS Toronto Waterfront 5K. This FREE run-training program is designed for people who are brand new to running and will help you move from the couch to being able to complete a 5 km race!
The program consists of nine weeks of training, three sessions per week: two sessions you’ll complete in your own time and one in-person group session every weekend.
Group sessions will take place every Saturday at 9 a.m., beginning at Grange Park, and will start with a brief run breakdown and warm-up. We’ll have two different pacer groups, so you won't be alone whether you want to go a little faster or slower. Once the whole crew has finished, we’ll do some cool-down stretches together and head to a local spot for a rewarding treat to celebrate a great sesh.
Can’t make it to the weekly group meet-ups? No problem - you can still be a part of the club! Complete the program on your own virtually and join us for the TCS Toronto Waterfront 5K in October!
Ready to run?
You can sign up for the TCS Toronto Waterfront 5K and join the official RUN BTS Run Club team via the link below (we recommend you put in 30 minutes for your expected finishing time).
And before you attend your first group run, please don’t forget to sign our safety waiver!
Curious but not ready to commit? That's no problem, bestie! You can pop in for a group run whenever is convenient for you.
WHO CAN JOIN?
Whether you’re out of breath in 30 seconds or a 5K veteran who wants to support their moots, ANYONE & EVERYONE interested is welcome to join the RUN BTS Run Club!
WHAT TO BRING?
Running Shoes
Weather appropriate clothing
that passionate, determined, driven ARMY spirit!!!
THE PROGRAM
Over nine weeks, we will train using the run-walk method. Our plan will start with a series of run-walk intervals, gradually increasing the time spent running until you can hopefully complete the full 5K distance.
“But why are there walk intervals, I thought this was a RUN club?” Well, for one, when we start running, our bodies need time to adapt to the new demands we're placing on them and get used to absorbing the impact. By adding short, structured walk breaks into sessions, we can gradually build our running volume over time at a safe rate. Second, this is meant to be a fun, new experience, and for many people, running just isn’t naturally enjoyable. So walking is a great way to ease into running so that you don’t feel as discouraged along the way.
Group runs will follow the third run intervals, and whether you join us for the group runs or not, we recommend you try your best to stick to the program to make the most efficient progress.
However, if you need to be flexible and skip a couple of sessions due to, ya know, LIFE, don't worry too much, bestie! You got this!