RunWalk10k, InTraining Program - Frequently Asked Questions

RunWalk10k, InTraining Program - Frequently Asked Questions

What are the SportMedBC InTraining clinics?

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 50 community recreation centres and private fitness facilities throughout the province of BC. In addition to the run/walk programs, the InTraining clinics emphasize a holistic approach to fitness & health by providing participants with additional training, nutrition, and motivational resources/support.


How long is the InTraining program?

The InTraining program follows a 13-week tried & proven RunWalk plan. The InTraining program 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, in order 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.


Who will be leading the 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 experienced runners or walkers - many of them have started out as participants, just like you!


When does the InTraining program run?

The RunWalk10k InTraining Program has 3 season: Fall Season (Septmber-December); Spring Sseason (January-April); and Post/Pre Season (6-Weeks Online)


How much does it cost to join an InTraining clinic?

The registration fee is $99 (+ GST) per participant, which includes:

  • 13 weekly, guided training sessions led by SportMedBC trained Leaders
  • One (1) exlusive InTraining technical garment
  • InTraining digital logbook
  • Sponsor product giveaways, samples, and discounts
  • Weekly coaching advice, nutrition tips, and training resources from SportMedBC 


Are there any age restrictions to join an 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 during all clinic sessions.


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 SportMedBC RunWalk is best for me?
Click here to answer a few questions that will help you decide which program is right for you!

  • Walk10K - Follows a nice, progressive, change-of-pace schedule that is appropriate for both beginners and experienced walkers. Your workouts will consist of interval training that leads you through periods of brisk walking, followed by an easy recovery walk. The pace of these intervals is relative, and can be tailored to your own abilities and training goals. Ideally, you shuld be able to walk comfortably for approx. 30 minutes before joining the program.
  • NordicWalk10K – Following a similar training plan to that of Walk10K, this program utilizes Nordic Poles to help participants increase upper-body mobility & strength, as well as improve their overall range-of-motion with every step. Nordic Pole walking is an ideal choice for participants with injuries, chronic conditions, limited mobility, or who may be getting back into a fitness regime after a period of inactivity. It can also be a great alternative to running & walking, if you are looking to try something new.
  • LearnToRun10K – Designed for anyone who is interested in learning to run, or who has not been running consistently for the past three months. The change of pace method of training will have you starting out with more walking than running, but will gradually increase in intensity throughout the 13 weeks of the program, so that you are prepared to safely & comfrotably complete a 10K distance.
  • Run10K  - This is an intermediate progression for those who would like to work up to Run10KStronger, or for those who are ready to incoorporate a faster run pace into their training, but still enjoy the walk recoveries. Your goal for following this program will be to feel more comforatble when you run, and prepare you to complete a 10K with quicker RunWalk combinations. This is NOT a learn-to-run program! If you have not been running for 3+ months, or are not comforatble with a 10K distance then please choose the LearnToRun10K Program.
  • Run10KStronger – This program is designed for participants who have previously completed the LearnToRun10K and/or Run10K program, and/or are already running for 30 minutes per session approx. 3 times per week. Utilizing a change-of-pace method of training, you will work on increasingyour enduracnce, stamina, and speed by alternating between brisk & recovery paced run intervals. 

Still not sure? Take a look at this detailed program overview, or ask one of your clinic leaders! Your leaders would be more than happy to help you select which program is best suited towards your abilities and training goals.

What can I do to prepare for my first InTraining session?
If you are a beginner runner or walker, we recommend that begin walking a couple of times per week prior to the start of the program. Your preparatory sessions should include approx. 20 – 25 minutes of walking at a comfortable pace. 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 essential to your success in the program, and may help prevent any injuries. We strongly recommend investing in a good pair of shoes that are ideal for your feet and running/walking style. Where possible, go to a specialized running store where knowledgeable sales people are available for guidance and assistance. 


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 (25-30 minutes depending on your group), 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?
Unfortunately due to COVID-19 restrictions, 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/registraion form during the first session. Your Clinic Coordinator will distribute 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 register myself for the Vancouver Sun Run Race?
Yes! Unlike previous years your Vancouver Sun Run race registration is NOT included in your InTraining Program registration. Your Clinic Coordinator will provide you with further details on this new process. 

Where do I register to join a clinic?
You must officially register in an InTraining clinic to receive other program materials (apparel, log book, training resources, etc…). 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 until Friday February 5, 2021. Program fees will not be prorated. 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, may disrupt the group and potentially injure themselves.

What is the InTraining Refund Policy?

Updated COVID Refund Policy: In light of the ongoing COVID-19 pandemic , for peace of mind we have updated the terms of our refund policy. In the event the clinics need to be cancelled refunds will be applied on a pro-rated basis for any missed sessions up until Week 8 of the program. After Week 8, no refunds will be offered however SportMedBC and its Leaders will continue to support participants through online training.

Our full refund policy can be viewed here.

I am an InTraining participant, but how do I register for the Sun Run with my Corporate Team?
Please contact your Clinic Coordinator for specific instructions on how to transfer your InTraining race registration on to your Corporate Team. Please DO NOT register for the race through your corporate team, as you will be registering for the race twice and may not be eligible for a refund.


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 Coordinator, who will introduce themselves to you on your very first InTraining session. 


Where can I find more information on 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 (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 Step3

Step 3 of B.C.’s Restart plan is currently in effect. Read Proof of Vaccination requirements regarding access to some events, services and businesses as of September 13, for the most current information.

Interior Health and Northern Health regions are subject to the additional measures detailed on the B.C. government's province-wide restrictions pageInterior Health's news page, and Northern Health news pageContinue to work with your Provincial Sport Organization for current and sport-specific information.