InTraining Program - Frequently Asked Questions

InTraining Program - Frequently Asked Questions


What are the SportMedBC InTraining clinics?

SportMedBC initiated the first 10K RunWalk program back in 1996 in partnership with The Vancouver Sun. Since then, the InTraining program has grown to include 5 different programs which including Running and Cycling. These programs operate in over 50 community recreation centres and private fitness facilities throughout the province of BC InTraining programs emphasize a holistic approach to fitness & health by providing participants with additional training, nutrition, and motivational resources/support.


How long are the InTraining programs?

The RunWalk InTraining program follows a 13-week tried & proven RunWalk plan which includes micro and macro-cycles to incorporate gradual, incremental training-load progressions and recovery sessions throughout the 13 weeks. This proven method of training is supported by industry professionals and leading sport medicine practitioners. The focus is to have clinic participants gradually increase their training over a 13-week period, to avoid injury and give the body time to adapt to the stress of running or walking. Participants meet once per week with their group and will be expected to train on two additional days throughout the week.

The CycleFondo InTraining program follows a 10-week program designed to allow self-set pace for each ride, while challenging all rides to the same relative degree.  The progressive program of training, and skill development is intended to support the physical, technical, and mental training needed to accomplish your personal goal distant. Our aim, to motivate all cyclists through health & wellness goals in completing a 122k ride, injury-free. 

The 10K to Half Marathon InTraining program follows a 9-week program designed to help RunWalk graduates to safely complete the 21K distance. Our 10K to Half Marathon InTraining programs offer two intensity levels both with the intention of setting up the participants to complete the Vancouver Half Marathon within the time frame as set by the event organizers.

The Run5K for New Canadian Youth InTraining program follows a 10-week run program which is offered to youth ages 13-18 years of age to train for a 5K distance. The objective for this initiative is to eliminate economic, logistical, and social barriers for New Canadian Youth to participate in a structured run program and provide the opportunity to meet and connect with people in thier communities.

 The Triathlon InTraining program follows a 12-week program for the recreational athletes who has their eyes set on doing their first sprint triathlon. This program will progressively guide you through the multi-discipline training to reach the goal of completing the renowned North Shore - a sprint triathlon featuring a 444m swim, 17.6K bike ride, and 5K run.


Who will be leading the InTraining program sessions?

A Clinic Mentor is assigned to each individual program location to ensure delivery, quality and consistency. Each Mentor is knowledgeable in the areas of health, fitness, organization, and leadership, and is trained by SportMedBC to help 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 experienced runners or walkers - many of them have started out as participants, just like you!


When does the InTraining program run?

The RunWalk InTraining program has 3 season: Fall Season (September-December); Spring Season (January-April)

The CycleFondo InTraining program runs the beginning of July to September

The 10K To Half Marathon InTraining program operates from the end of April to the End of June

The Run5K For New Canadian Youth program is tentatively being planned with dates to be announced.

The Triathlon InTraining program currently has no set beginning date.


How much does it cost to join an InTraining clinic?

Each InTraining program is priced individually however depending on which program you are thinking of taking prices range from $99-$300.


Are there any age restrictions to join an InTraining clinic?

All RunWalk participants must be 13 years of age or older. Participants under 16 must be registered with, and accompanied by, an adult during all clinic sessions.

All CycleFondo participants must be 19+.

The 10K to Half Marathon participants must be participants must be 18 years of age or older.

The Run5K For New Canadian Youth program is for youth participants age 13-18.


Can I bring my dog or my stroller to a InTraining clinic?

With the exception of BC-certified guide or service dogs, animals are not permitted during scheduled clinic sessions. Baby joggers are not permitted to accompany participants.


Which level of the program is best for me?

The RunWalk program has 5 different levels depending on your fitness goals, Nordic Walk, Walk10K, Learntorun10K, Run10K and Run10KStronger. Click here to answer a few questions that will help you decide which program is right for you!

 The CycleFondo program has 4 different program options, Beginner, Women’s, Intermediate, and Advanced. Take our interactive online quiz and we’ll match you to your perfect clinic.

The 10K to Half Marathon program has 2 intensity levels, RunEasy and RunStrong.  Both programs require the participants to have been running within the last 3 months and have recently completed a 10K run.  Click Here for full program description.


What can I expect on the first day?

The goal of the first InTraining session is to orientate participants to the program. However, come prepared to be active! You will be completing your first workout, so dress accordingly. We recommend that participants dress in layers, rather than a single heavy jacket or sweatshirt. Remember that the weather is extremely unpredictable, and therefore we recommend bringing along a hat and/or rain jacket if possible.


Will there be somewhere secure to store my personal items during the clinic?

All clinics are required to meet outdoors and there will be no access to lockers or changing rooms. Participants are asked to arrive in their training attire and to leave personal belongings in their vehicles or at home.


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, shortness of breath, etc…), please consult your family physician to confirm your ability to start and participate in the program.

The health benefits of regular physical activity are clear; more people should engage in physical activity every day of the week. Participating in physical activity is very safe for MOST people. However, some should check with their doctor, another health care practitioner who is licensed to diagnose, or a qualified exercise professional before they start becoming much more physically active. The PAR-Q+ questionnaire will tell you whether it is necessary for you to seek further advice before becoming more physically active or engaging in a fitness appraisal.


Why do I need to provide my medical history?

It is very important that you fill out the medical/registration form during the first session. Your Clinic Mentor will distribute these forms on your first day at the clinic. The information you provide will be kept confidential and is required to minimize risk and help us to best meet your individual training needs.


Where do I register to join a clinic?

You must officially register in an InTraining clinic to receive other program materials. Registration can be completed through your clinic’s host centre, either online, over-the-phone, or in person. For more information on how to register for an InTraining Clinic, please click here


I missed the first InTraining clinic session, can I still register to join the program?

Space permitting, participants will be able to register for the clinics up until the 2nd or 3rd week depending on the InTraining program. Program fees will not be prorated. It should be kept in mind however that those individuals who are not already active and have not been following the program, may disrupt the group and potentially injure themselves.


Who should I contact if I have any questions or concerns regarding the 2021 InTraining program?

The InTraining program has an exceptional leadership network that would be more than happy to address any questions or inquiries you may have. Your best source of knowledge is your Clinic Mentor, who will introduce themselves to you on your very first InTraining session.


What is the InTraining Refund Policy?

• Participants will be eligible for full refunds until the start of the first session

• Participants are eligible for partial refunds ($75.00) after the start of the first session,

up until the end of the second week of the program

• No Refund will be issued after the second week of the program except for medical

reasons (doctor’s note required).


COVID-19 Addendum: 

  • Withdrawals due to COVID-19-related risks: SportMedBC advise persons who have cold or flu-like symptoms, or who have recently re-entered the country (or been exposed to someone who has) to not participate in our programs. If withdrawal from the program is necessary due to development of illness symptoms participants will be required to contact SportMedBC for a pro-rated refund.
  • Depending on whether the registration fee is collected through the community centre or SportMedBC’s website, the collecting organization will arrange for the refund according to SportMedBC’s refund policy. Refunds will be issued by crediting the credit card used for registration payment. Refund cheques are not currently being offered. 
  • In the event of clinic suspension due to an outbreak or on advice of the Provincial Health Officer, SportMedBC and its leaders will continue to support participants through online training providing it is suitable and safe to do so. 
  • Should the program in all forms need to be cancelled for any reason refunds from SportMedBC are prorated as follows:
    • If the program is cancelled at any point prior to Week 8, SportMedBC will offer refunds on a pro-rated basis for any weeks missed as a result of the cancellation.
    • If the program needs to be cancelled at any point beyond Week 8 (April 23rd, 2021) no refunds will be offered.


Where can I find more information on Nordic Walking?

We are continuing to expand the number of clinics offering Nordic Walking ( At this time, there are only a few host locations that offer Nordic Walking, please check with your host centre to confirm availability. Participants will be required to bring their own poles to the clinic. Urban Poling is also a great, local resource for more information!



viaSport Return to Sport

As of March 11, 2022:

  • Masks are no longer required.
    • Individual businesses and event organizers can choose to continue requiring masks on their premises.
    • Reminder to the sport community to be respectful of people's differing comfort levels and that as we transition into this period, people may still choose to wear their mask.

As of April 8, 2022, proof of vaccine will no longer be required.

  • Individual businesses and event organizers can choose to continue requiring proof of vaccination for entry.
  • Additional guidance may be in place. See the Province of B.C.'s provincial restrictions page for more information.