The Vancouver Sun Run is an organized 10K RunWalk that started with just a few thousand runners back in 1984. It has grown to over 50,000 participants making it the largest event of its kind in Canada and the second largest 10K event in North America.
SportMedBC initiated the first 10K training clinic back in 1996 in partnership with The Vancouver Sun. Since then, the program has grown to include over 75 community recreation centres and private fitness facilities throughout the Lower Mainland including Bowen Island, Squamish, Sunshine Coast and as far reaching as Kamloops, Kelowna and Penticton.
How long is the training program?
The SportMed RunWalk training is a 13-week tried and proven program. The focus is to have clinic participants gradually increase their training over a 13-week period in order to avoid injury and give the body time to adapt to the stress of running or walking. Participants meet once a week with their group and will be expected to train on two additional days interspersed throughout the week. The time allocated to each training session varies and will increase as the program progresses.
Who will be leading the Sun Run InTraining sessions?
A clinic coordinator is assigned to each Host Centre Clinic to ensure program delivery, quality and consistency. Each coordinator is knowledgeable in the areas of health, fitness, organization and leadership, and is trained by SportMedBC to help clinic participants achieve their fitness goals. In addition, a team of trained, enthusiastic volunteer leaders will be available each week to assist the coordinator and motivate the participants. The leaders have completed SportMedBC training and are CPR certified.
When is it?
The 2012 Sun Run InTraining clinics begin on Saturday, January 14th, 2012 and each day thereafter, depending on what day of the week your clinic is scheduled. The Vancouver Sun Run will be held on Sunday, April 15, 2012.
How much does it cost to join a Sun Run InTraining clinic?
The cost to join is $139 plus HST. Everyone joining the Sun Run InTraining clinic receives an “InTraining” long sleeve technical T-shirt, a copy of the exclusive Sun Run InTraining Logbook, entry into The Vancouver Sun Run (which includes a souvenir T-shirt) and 13 weeks of training and information sharing.
Are there any age restrictions to join a Sun Run InTraining clinic?
All clinic participants must be 13 years of age or older. Participants under 16 must be registered with and accompanied by an adult. Kids and Dogs: The group training sessions are not conducive to bringing your dog or your child. Baby joggers are not permitted to accompany participants.
Which level of SportMed RunWalk is best for me?
Sun Run InTraining offers programs to accommodate all levels of walkers and runners.
- Walk10K - follows a nice, progressive, change-of-pace walking program that is appropriate for both beginners and experienced walkers. Ideally, participants should be able to walk comfortably for approximately 30 minutes before joining the program.
- NordicWalk10K - is also available at select clinics. If you are interested in learning to run, then the
- LearnToRun10K - If you are interested in learning to run, this program is for you. You will start out slowly (with more walking than running) and build up gradually until you are safely and comfortably able to either walk/run 10K, or run 10K, depending on how you choose to progress.
- Run10KFaster - If you have previously completed the LearnToRun10K program, and/or you are already running for 30 minutes per session approximately three times a week, this program is for you. You will develop your endurance and learn how to “pick up” your pace over the 13-weeks.
Within each of these different programs, there will be a variety of “pace” groups. Still not sure? The Sun Run InTraining leaders will assist you on the first day.
What can I do to prepare for my first Sun Run InTraining session?
If you are a novice runner or walker, we recommend that you get out to walk a couple of times per week (20 – 25 minutes at a pace you feel comfortable with), prior to the start of the program. This will help with your transition to the clinic training schedule.
Do I need to purchase new shoes?
A proper pair of running/walking shoes is critical! We strongly recommend investing in a good pair of shoes. A representative from the program sponsor Alliance Athletics will be on hand during one of the first few training sessions to provide detailed information on this topic and announce purchase discounts for program partcipants.
What can I expect on the first day?
All Sun Run InTraining sessions will start on time! The first session is primarily one of orientation, however, come prepared to be active. You will be going out for your first workout (25 – 30 minutes depending on your group) so dress accordingly (think about layering your clothing rather than wearing one big sweatshirt or jacket). A hat and rain shell (as weather dictates) may also be useful.
Should I consult with my doctor prior to starting this exercise program?
If you have any medical concerns (such as a history of heart conditions, chest pain, dizziness), please consult your family physician to confirm your ability to start and participate in the program.
Why do I need to give you my medical history?
It is very important that you take care to completely fill out the medical form at the first session. Your clinic coordinator will be distributing these forms on your first day at the clinic. The information you provide will be kept confidential and is required in order to minimize risk and help us to best meet your individual training needs.
Do I need to complete an entry to the Sun Run?
YES! Registration for the Sun Run event is separate to your clinic registration. This must be done within the first three weeks of the clinic. Your clinic coordinator will instruct you on how to perform this online. With your InTraining registration you are guaranteed a spot in The Vancouver Sun Run.
Where do I register to join a clinic?
You need to officially register with your community centre. Please take the time to do this PRIOR to your first InTraining session (which will help us make your first day in the program go smoothly). Registration methods are different for each centre – in person, by phone or online. Please contact your preferred centre directly.
Late Registration
Space permitting, participants will be able to register for the clinics up to and including the third training session. Individuals will not be allowed to enter the program beyond this date. It should be kept in mind however, that those individuals who are not already active and have not been following the program, can significantly disrupt the group and potentially injure themselves trying to keep up. The clinic coordinator has the final say in regards to this.
Refund Policy
Refunds will be allowed up to and including the day of the second clinic session. Registrants who wish to withdraw and have attended the clinics will be eligible to receive a $100 refund. Individuals who wish to withdraw and, for whatever reason, have not attended any sessions (and have also not received the InTraining Logbook) will be eligible to receive a $125 refund. It is the host centre's responsibility to issue refunds. Participants withdrawing from the program will not receive an entry into the Sun Run. REFUNDS WILL NOT BE ISSUED AFTER THE SECOND SESSION. NO EXCEPTIONS!!
Corporate Team Participants
For clinic participants who are also entering on a corporate team in the Sun Run - please register for the clinic and pay the registration fee as usual. The Sun Run office can provide a refund of the duplicated entry fee once your corporate team has been entered in the Sun Run. Please contact the Sun Run office and they will process the refund of your duplicate entry fee. Your Corporate Team Captain will coordinate your Sun Run Event entry, distribute race package prior to the event. The Sun Run office phone number is (604) 689-9441.
Nordic Walking
The Vancouver Sun Run is proud to have been the first Canadian road race to include Nordic Walking. We are continuing to expand the number of clinics offering Nordic Walking, but check with the host centre to confirm availability. Participants will be required to bring their own poles to the clinic. Poles will be permitted in the Sun Run. For safety reasons, no poles will be allowed in non-Nordic walking clinics.
Updated: October 17, 2011