This section contains training programs for each running activity of the Marathon Oasis de Montréal. To download any training program, you must have Adobe Acrobat Reader on your computer. Install Adobe Acrobat Reader.
These training programs have been created by trainer Jean-Yves Cloutier, the official Montreal Oasis Marathon's coach who also heads since 1982, the Club Les Vainqueurs, which is the most important running club in Montreal. His different training programs have been already used by thousands of runners and are created according to your objective and t your current physical shape.
- 5 km GROUP A - Fitness training ( LEVELS: 19'35", 20'15", 21'00", 22'30" )
- 5 km GROUP A - Specific training
- 5 km GROUP B - Fitness training ( LEVELS: 23'45", 25'00", 26'40", 28'15", 30' 00", 32'10")
- 5 km GROUP B - Specific training
- 10 km GROUP A - Fitness Training ( LEVELS : 40'25", 42'30", 45'00", 47'30")
- 10 km GROUP A - Specific training
- 10 km GROUP B Fitness training ( LEVELS : 50'00, 53'20", 56'40", 60'00, 64'10", 68'20")
- 10 km GROUP B - Specific training
- Half-marathon GROUP A - Fitness training ( LEVELS : 1 h 33, 1 h 40, 1 h 47)
- Half-marathon GROUP A - Specific training
- Half-marathon GROUP B - Fitness training ( LEVELS : 1 h 55, 2 h 02, 2 h 09, 2h 16, 2 h 23, 2 h 31)
- Half-marathon GROUP B - Specific training
- Marathon GROUP A - Fitness training ( LEVELS : 3 h 15, 3 h 30, 3 h 45)
- Marathon GROUP A - Specific training
- Marathon GROUP B - Fitness training ( LEVELS : 4 h 00, 4 h 15, 4 h 30, 4 h 45, 5 h 00, 5 h 15)
- Marathon Group B - Specific training
SUGGESTED MINIMUN REQUIREMENTS TO FOLLOW A TRAINING PROGRAM
In answer to an increasing request from the runners, the trainer Jean-Yves Cloutier offers his services as a personnal coach. This service of individual consultation is for runners of all the levels, beginner to advanced, with an aim of improving its technique, of planning its competition's season, of adjusting its traibning program or simply for answering all your questions.
For more information, contact Jean-Yves Cloutier by email at jycloutier@clubvainqueurs.com or visit his Website at www.jeanyvescloutier.com
Check out this year's calendar, click here !
Walking, jogging and running are excellent activities to promote health and wellness. Are you an avid jogger or runner? If so, could the way you run be hurting you?
When you run, jog or walk, each step sends shock waves up the feet, knees, hips and lower back. Overuse injuries are common, especially with running. The good news is, we can help avoid overuse injuries. Some causes of running induced injuries:
If an injury does occur, physical therapy can get you back on track (pun intended) in a short time. Here are SOME of the most common injuries that occur with running:
2) Achilles tendinitis: Heel pain, or pain in the Achilles, due to too much running or running uphill. This can lead to pain and tightness in the calf.
3.) Shin splints: Often a result of imbalance in the calf and shin muscles. Pain is along the front side of the lower leg (the shin).
4. Stress fracture: Repeated pounding of the legs can lead to stress fractures, with local pain over the affected bone.
5. Hamstring strain: Too much running or speed training can lead to a hamstring pull.
6. Patello-femoral pain or “Runner’s knee”: Increasing running distance too soon can lead to pain behind the patella, or kneecap.
• Icing and resting the injured area while diminishing the length and/or intensity of the training.
• Stretching muscles that are tight (i.e. - calf for Achilles tendinitis; hamstrings for hamstring strain)
• Strengthening exercises to restore muscle balance.
• In some cases, taping works like a charm - talk to your therapist.
• Orthotics may temporarily help alter the forces going into your joints. Talk to one of our therapists to see if this is best for you.
• Remember: if it hurts, don’t do it until you talk to a health professional. For example, if running hurts, try jogging. If jogging hurts, walk instead.
Before starting a running program, ask yourself:
• Are your shoes worn unevenly?
• Are they the right fit for your feet?
• Are your shoes too stable or too cushioned?
All these questions need to be answered. To tell if a shoe can still be used, look at its sole. If it is worn unevenly, it’s time for a new pair! Not sure what to look for? Let us guide you.
Runners are very susceptible to injuries, especially with changes in training, including speed, frequency, distance, and surface.
Talk to your therapist about a customized plan to evaluate your foot and minimize or treat injuries.
Most runners fail to take necessary steps to avoid injury. This is where we come in. After the initial evaluation, we teach you how to:
• Get the right pair of shoes - we evaluate the muscles of your feet and guide you to get the right shoes.
• Stretch out properly - we evaluate your requirements and make sure you stretch out your muscles properly before exercise.
• Strategically structure your running - we teach you the right warm, stretch and exercise sequence and coach you through the process of building up your running time gradually.
If you are a runner or just happen to walk regularly, you need to call us to evaluate your technique right away. As they say, prevention is better than cure. Our highly experienced staff will work closely to design a plan to protect your joints and optimize your efforts. Call us today for an appointment. Your feet will thank you.
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