LES KILOMAITRES LASALLE

LASALLE KILOMAIRS

ROAD RUNNING AND SPEED WALKING CLUB

Supervised Group Training Sessions:

Mondays and Wednesdays from 6:30 to 8:30 PM

Starting from: Pearson Adult and Career Center, 8310 George Street

or Fritz-Prévost Track (corner of Raymond and Centrale)

YOU CAN JOIN THE MILES ANYTIME!

INTRODUCE YOURSELF TO THE COACH OF THE GROUP YOU WANT TO JOIN

Programs we offer

• Competitive road running: 4 or 5 training sessions per week (including 2 supervised sessions), from 5K to Marathon. For advanced runners who can accumulate mileage and who would like to take part in competitions. Some target competitions are included in the program in May and in September-October. To join the competitive road running group, the participant must be able to run a 5K in about 26 minutes.
• Recreational road running: 3 or 4 training sessions per week (including 2 supervised sessions), from 5K to Half Marathon. For runners who run primarily for fitness and well-being and who do not necessarily plan to enter competitions. To join the recreational group, the participant must be able to run a 5K in about 36 minutes, and be able to run continuously for 1 hour.
• Road running for beginners: 3 training sessions per week (including 2 supervised sessions). For people who want to start running or those who want to get back in shape. Except in the winter, training sessions mainly take place on the track. There are no requirements to join this group.
• Speed walking: 3 or 4 training sessions per week (including 2 supervised sessions) on the track, the LaSalle cycling path or Angrignon Park (in winter, on the streets surrounding the school). This walking program, which aims at developing one's cardiovascular and motor skills, is an excellent way to improve fitness. During the training sessions, participants alternate between different walking speeds from a natural pace to a more dynamic pace.

How the programs work

• Members receive their program every 4 weeks, via an email from their head coach
• Supervised group training sessions take place on Mondays and Wednesdays from 6:30 PM to 8:30 PM on the Fritz-Prévost track or on the LaSalle cycling path.
• All training sessions start with warm-ups and drills and end with stretching and strengthening exercises.
• Individual training sessions on the weekend (long run).
• The program includes local or regional target competitions: Ottawa and Longueuil (end of May); Quebec, Granby, Montreal and Petit Train du Nord (September and October).

Registration fees

Annual registration: $235

gold

Seasonal registration - Fall: $105 (September 1 to December 31, 2023)

If you choose the seasonal registration, AT THE END of the registration process, use the promo code AUTOMNE105. This will register you for the session only.