Running Programs

The Run Strong Program offers a personalized approach to running races from 5, 10K and 10 Miler to Half Marathon and Marathon, through either In-Person or Custom/Virtual training sessions at a very reasonable cost. The program provides a daily workout (not all days are running) for two to four months depending on the program. Normally the training is directed towards a specific race, for example a Spring or Fall race.

The In-Person program normally is presented in a group format with two weekly group runs in the Toronto Beaches area. There is a maxium on the number of participants acceped into the In-Person programs to ensure attention to everyone.

Those in the Custom (or Virtual) program are alway welcome to join an in person session. Normally these participants commuicate with the coach via email/text and occasionally via telephone. When possible Coach Sean schedules a run with the athlete.

NOTE: It is recommended all participants check with their doctor before starting any strenous physical activity such as running.

Why do a Custome or Virtual Training Program?

Custom coaching works best for a runner with unique needs and or challenge (such as lifestyle or very specific goal/race). If you are not sure if Custom coaching is best for you, then you should reach out to Coach Sean to discuss.

We have had runners participate as far away as Nova Scotia, Maine, and Spain. The Virtual program incorporates all of the elements of the In-Person program but without the requirement to attend the in person runs. You get the personalized approach and communicate directly with Coach Sean via text, email and if needed by phone or Zoom.

All new participants are required to complete the Run Strong Applicant Intake form and discuss their suitability to be in the program with Coach Sean before being admitted. Only those who are dedicated to their personal success, demonstrate a positive attitude and are capable of following a program led by a Coach are accepted. NOTE: All physical activity has the potential for injury - this applies to running too.

Runner success is dependent on the individual. By adhering to the Run Strong program, your likelihood of running success should increase and for most it does. Unfortunately the Coach can not guarantee success as results depend on the individual and can be impacted by external factors such as work, time availability, other activities, personal health, and the inability to follow the plan and weather conditions.

See the Testimonials for a sense of the value the programs bring to participants.

When do the programs start?

Run Strong training group programs follow the Spring and Fall Marathon race schedules, as well as early summer and late Fall 5 and 10 km races. This means programs for the Full and Half Marathons start either January June. For specific races outside this time frame, you should contact Coach Sean directly at RunStrongCoach@gmail.com directly to discuss your needs.

Those wishing to participate in a program should plan to register four weeks or more in advance of the start date if they wish to save their place in the program. Spaces are limited and the program normally fills in advance.

NOTE: Participants are fully responsible for their personal health and must ensure they are physically capable of participating in an athletic program. If you have any physical or health limitations, they are to be noted to the Coach prior to applying and acceptance in the program.

What are the upcoming programs?

There are normally four program offerings per year. They are numbered by when the focus race happens during the year (see below). NOTE: Workouts are normally sent out bi-weekly in advance.

Here are the Group programs for 2025 (in person training held in Toronto Beaches or Scarborough):

#1 - WINTER - January to May

Full and Half Marathon - Focused on Georgina Spring, Toronto and Mississauga races

Runners may also be training for Chilly Half and Around the Bay (in March)

#2 - SPRING - April to June

5K/10K/10Miler - focused on Under Armour Toronto 10K (June 14th) and or Tely 10 Miler (June 22nd)

#3 - Summer/Fall - June to October

Full and Half Marathon - Focused on Toronto Waterfront Marathon and Hamilton Marathon (November)

#4 - Fall 10K Program - October and November

For Runners training for the Black Toe Holiday 10K in early December

There are a limited number of spots available for each program. Programs often fill well in advance, so to hold your spot you need to register early! Email Coach Sean at RunStrongCoach@gmail.com for info.

Program Details

5K, 10K and 10 Miler Programs

These programs are geared to someone who has previously run one of these distances and is interested in achieving a new personal best time. These programs are normally six to eight weeks in length and you will be expected to run 3 to 5 days per week, with core and strength training on non-running days. Most days require you to put in 30 to 60 minutes of physical activity. This is an excellent program to improve overall fitness and flexibility. With an emphasis on Speed, this program will also help you run your best race with confidence.

To qualify for the 5K/10K/10 Miler Program, the individual should be running 2-6 kms regularly 2 or more days per week. Those not running regularly will need at least 3 or 4 months of training to properly prepare for their race (which would need to be discussed with Coach Sean in advance of starting the program). To see if you are a good fit for this program, please email Coach Sean at runstrongcoach@gmail.com .

Half Marathon Program

The Half Marathon is the most popular road race distance for recreational runners as it provides a significant challenge without the large time commitment of marathon training. It is also the most popular Run Strong program.

The Half Marathon program is ideally suited to the runner who has completed at least one 10K race (under 1 hour) and now wants to progress to the Half Marathon OR a runner who has completed a Half Marathon and wants to improve their time and/or run more confidently. The Half Marathon program is normally run concurrently with the Marathon program for 4 months (16 weeks), leading to a Spring or Fall race. It's normally a group program where others running the same distance/race can train together and support one another. Participants are expected to commit 30 to 90 minutes a day for their workouts, with the occasional Long Run being up to 2 hours long.

NOTE: Participants are free to switch up some training days, though it's advisable to discuss with Coach Sean in advance. IT IS NEVER ADVISED to do more than the specified workout.

To qualify for the Half Marathon Program you MUST be running regularly at least 3 days a week for 5 kms or more and be injury free (or receive permission to train from your medical pratitioner. Its your responsibility to ensure you can train.)

This program is NOT for new runners. If you have questions about the Half Marathon Program, please email runstrongcoach@gmail.com .

Marathon Program

Less than 1% of the world's population will ever run a Marathon. The 42.2 kms set at the 1908 London Olympics is the standard for this running achievement. Many recreational road runners aspire to complete a marathon, while some want to run a sub 3 hour marathon and others want to qualify for the famed Boston Marathon. Running a Marathon is not easy. It takes determination, commitment and a lot of time. Given the strain on the body, there is a greater focus on runner safety and self-care, though the potential for injury still remains and is accepted by the participant.

To qualify for the Marathon Program, you must have completed one of the following:

at least one Half Marathon (under 2 hours and 10 mins)
the Run Strong Half Marathon program OR
a Full Marathon in the past 5 years or less while continuing to run regulary.

All participants must be running at least 3 days per week (up to 10K) for at least two months prior to starting the program and be injury free. Participants can expect to run 5 to 6 days per week for up to 3 hours, with normal run workouts taking 60 to 90 minutes. Runner success is impacted by their availability and commitment to do the workouts.

NOTE: It is strongly recommended all participants get an annual health check up and discuss participating in the Marathon training program with their doctor prior to starting. Marathon training and running Marathons can have a negative impact on an individuals health if they are not careful.

ALSO - Individuals who are training for Hamilton's famous Around the Bay in late March may also consider the January Marathon program, as it closely aligns with the required training regiment.

Beginners - Walk to Run/Race Program

If you have a strong desire to run a 5K, 10K, Half Marathon or Full Marathon in the future but currently are not running regularly, you should consider the Walk to Run/Race Program. If you have any medical issues, its is recommended you discuss starting a physical activity program with your doctor first.

This 4 to 8 week program (dependent on current athletic status), is designed to get you running and in suitable physical shape to participate in the 10K program.

The Walk to Run program is offered on an individual basis - you must be assessed for readiness.

Contact Coach Sean at runstrongcoach@gmail.com to discuss.

New Participant Gift
Bags from CanPrev

CanPrev is a terrific Canadian natural supplement company located in Scarborough, Canada. CanPrev has sponsored the Run Strong Program by providing gift bags to new participants in the In-Person 4 month program held in the Beaches (Note: Not normally available to Virtual participants as delivery can not be provided).

New participants (first timers in the Half or Marathon program) receive a sampling of CanPrev products which has in the past been valued up to $150 or more. Products included in the gift bag may include ‘ElectroMag’ a delicious electrolyte mix, and supplements like Collagen and Magnesium that are beneficial to runners.

(Note the actual items may change based on availability from the vendor. If products are not available, there is no cash value or discount. The gift bag is an added value to the participant based on availability. There is no gurrantee this Gift will be provided - totally dependent on availablity.)

With CanPrev’s support, the Run Strong program hopes to continue offering this gift bag of supplements to new participants. Participants receive their CanPrev bag after registering and commencing their first Run Strong 4 Month program. Photos of participants with their gift bags may be used on this website and/or for social media posts by CanPrev and @runsquiresrun on Instagram.

Learn more about CanPrev here.