Resilient Runner
Build your running routine at your own pace, any time of year
Running Training Plan
An eight-week plan to build toward a 10 km run, with strength exercises and practical running resources. Start when it suits you — no race registration or fixed event date needed.
Build gradually, keep most runs easy (a pace where you can still chat), and change just one thing at a time. Distances are guides — if a week feels hard, repeat it before moving on.
Easy = conversational pace, effort 3–5/10. Strides = 4 × ~20-second smooth accelerations with full recovery. Pickups = short faster surges with an easy jog between. Tempo = comfortably hard, effort ~6/10. Rest days sit between run days — an easy walk, bike, or swim is welcome any time.
Plant Deep.
Strength Routine
Twice a week — 2 sets of 8–10 reps each side, slow and controlled. No gym needed.
Near a wall for balance, heel down, bend hip & knee to a comfortable depth, chest toward thigh, return.
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Balance on one leg, soft knee, hinge at the hips until you feel a stretch behind the leg, return slowly.
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Hold a support, rise onto your toes with the knee fairly straight, lower with control.
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Lie on your back, one knee bent; straighten the other leg, tighten the thigh, lift, and lower with control.
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If Something Hurts
Pain doesn’t always mean stop — it usually means adjust. Use this stop-light while you run:
Cadence
Aim for ~165–180 steps/min. Count steps for 30s and double it. Small increases reduce joint stress.
Effort (RPE)
Keep most runs at 3–5/10 — conversational. Save 6+/10 for the weekly quality run only.
Running Tips: The Email Series
Six short, science-backed reads that go deeper on everything above. Perfect for the days between runs.
What would help your running?
Start with what matters to you. Choose the support that fits your goals — whether you are getting started, returning to running or building toward your next milestone.
Physiotherapy
Get help with pain
For a recurring niggle, a new injury, or pain that is getting in the way of running.
What to expect: Talk through your goals and symptoms, assess your movement, and work on a plan with your physiotherapist.
Greater Victoria · Vancouver · Port Coquitlam
Book physiotherapy →Running assessment
Understand how you run
For guidance on your stride, training habits and running goals.
What to expect: Your first visit is 1 hour and includes strength, mobility and treadmill gait assessment, followed by a personalized exercise and running plan.
Vancouver · Commercial Drive
Learn about running assessmentBook a running assessment →Pelvic health
Feel more confident running
For support with leaking, pelvic discomfort or a return to running after pregnancy.
What to expect: Discuss your concerns and goals at your own pace. An internal examination is optional and only happens with your consent.
Choose your clinic on the booking page
Learn about pelvic healthBook pelvic health →VO₂ max testing
Measure your fitness
For runners who want to understand their aerobic fitness and inform their training.
What to expect: Learn how testing works and what your results can tell you before choosing an appointment.
Vancouver · Commercial Drive
Explore VO₂ testing →Not sure where to start? Contact your preferred clinic below and we can help you choose. Appointment availability varies by clinician and location.
This page offers general training guidance and is not a substitute for individualized medical advice. If you have a health condition, are recovering from injury, or have pain that doesn’t settle, check in with a physiotherapist or physician before continuing.
Running Myths, Busted
Why Runners Get Injured