Walk to Run 5K - 10 Week Training Program

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  • Date
    From Monday, 15 January, 2018 to Monday, 19 March, 2018
  • Time
    From 06:00 pm to 07:30 pm PST
  • Organizer
    MEC Victoria
  • Price
  • Address
    MEC Victoria
    1450 Government St.
    Victoria, BC


Learn to run a fun and safe 5K with MEC Victoria, complete with lectures over a ten week period. 

This beginner-friendly gradual training program is designed to prepare participants to run 5km over the course of 10 weeks. Participants often begin at different levels of fitness and are encouraged to complete each training session to the best of their ability.

The Walk to Run 5k program is based on a run/walk progression, allowing you to run continuously for 30 minutes at the end of the clinic. It is progressive and fun, and the amount of running done each week increases slightly to help ensure you achieve your goals. No past running experience is required. Weekly sessions will consist of a 15-30min class covering training, fitness and technique, followed by a 20-30min group run session. A training plan will be provided to you at the first session outlining the entire clinic. Weekly emails will keep you in touch with your coach and on top of the training plan.

Participants will meet once a week at MEC Victoria. 


$40 - 10 week program

Registration includes a FREE entry into MEC Victoria Race TWO on March 25 at Thetis Lake. 

Clinic participants are also welcome to join our FREE MEC Run Crew (Tuesdays at 6:00pm & Saturdays at 9:00am) to supplement their training throughout the week.

*Clinics are non-refundable and non-transferable.



This clinic takes place every Monday evening from January 15 through March 19 from 6:00pm-7:30pm.

A training program will be provided to you at the first session outlining the entire training program, complete with dates, weekly distances, and clinic topics. Weekly focus topics will be presented by our knowledgeable MEC run clinic leaders and special guests.

Week Lecture Group Session
1 Program overview & getting started Group Run: 10x 1min run/1min walk
2 Safety & injury prevention Group Run: 10x 1:30min run/1min walk
3 Gearing up with shoes Group Run: 8x 2min run/1min walk
4 Clothing & accessories Group Run: 7x 3min run/1min walk
5* N/A Run: 6x 4min run/1min walk
6 Run posture & dynamic stretching Group Run: 4 x 5min run/1min walk
7 Hills & Cross Training Group Run: 4 x 6min run/1min walk
8 Nutrition Group Run: 3 x 7min run/1min walk
9 Building a training program Group Run: 3 x 8min run/1min walk
10 Race prep & motivation Group Run: 3 x 10min run/1min walk

*Please note - classes are cancelled on Monday, February 12th for BC Family Day. 



  • Come dressed for the weather (precipitation, temperature, trail conditions)
  • Wear reflective clothing/ lights to ensure visibility and safety
  • Gear check is available for storage during your run
  • We recommend you come prepared with a watch, water bottle/ hydration system



For more information about our events, please contact the MEC Victoria Outreach Coordinator, Caitlin Brown, by email at caitlin.brown@mec.ca or by phone at (250)386-2667 ext.235

View photos from our local MEC events on MEC Victoria Flickr.


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