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Running Training

Running Coach

Get started now to find out about our customized running programs which help runners of all abilities to get the most out of their training, improve their performance and reach their running goals. Visit our web site often for the latest running news and get valuable running tips from Coach Blair. Running Training Programs for beginner, novice and more experienced runners who want to improve their performances in 5 km, 10 km, half marathon, marathon, triathlons, and beyond - Bronze, Silver, Gold or Platinum running programs are available... more With more than 35 years of running experience, Coach Blair has trained and competed in more than 330 running events including cross country, steeplechase, trail races, 5 km, 10 km, half marathon, marathon and 24 hour ultra marathon races... more
fartlek, running, training, marathon, half marathon


What is fartlek? In translation, the Swedish word ‘fartlek’ is speed play. In meaning, it is the true enjoyment of running! Fartlek is similar to interval training in that shorter…

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running fitness, 10k run

You can run 10k but are you fit?

So, you can use “only” and “10k run” in the same sentence.  Does that make you fit?  Your legs and lungs can handle two hour runs every weekend.  Can you…

goal setting

Goal Setting – yours and mine

It’s important to set goals… in work, school, and in running.  But don’t be limited by those goals.  Your run training program should set you up for the best possible…

bottled water

Winter Hydration Tips

Winter is here and your long run training plans need a little extra thought. The cold, dry air can dehydrate a runner and you may not even feel like you’ve…

marathon training, half marathon training, 10k training, 5k training

Base Training

It doesn’t matter whether you are training for a 5km, 10km, half marathon, full marathon, or more. What matters is how you train! Most run training programs are all built…

training schedule

Intensity levels

If you want to be a runner, go for a run. If you want to be a better runner, run more! This will suffice for a lot of athletes. Three…

periodization training


The New Year. Time for the runner’s age-old tradition – the training plan. This post will highlight the different cycles that form a periodized training plan. The details of your…



Happy New Year’s Eve!  What a great time to reflect on the past year of running and get planning for 2013.  Planning can be for a specific target event (your…


Pain Relievers for Athletes

Pain Relievers for Athletes. There has been much written on the negative effectives of over-the-counter pain relievers on endurance athletes. Ibuprofen affects the kidneys; Naproxen Sodium affects the liver, etc….


Boathouse Bandit Runners

Congratulations to the Guelph Boathouse Bandit Runners on Another Great Year of Training and Racing! This past year, we had a lot of fun! We formed many new friendships and…