Run Free

To survive, running is our basic instinct to move as fast as we could to keep ourselves safe...other times it was to a form of travel.  Today, the importance of running is required by many of our sports.  Play sports and learn to stay in school.  Scholarships will help you get an education and further your opportunities to play professional sports. 

Remember back in 1905, when Tom began running in races.  Shoes were not created with the technology that we see today.  Yet Tom broke recorded times in the distance races such as the 1907 Boston Marathon record time of 2: 24: 24 over the old 24 1/2 mile course, by four minutes and 59 seconds faster.  Out of the 10 previous winners, Tom continues to hold that title because they changed the route of the race the next year. 

We have to remember that running has been apart of us since time began.  The next time you run, without the corporate wear and gear...you will realize there are no barriers to running, just start running and keep running for as long as you can.  Run Free

- Cindy Martin, Six Nations Community Liaison McMaster University N7 Youth Movement

Two inspirational youth who ran in the 2017 Annual Tom Longboat Run

Two youth runners and relative running alongside Will Winnie

Youth runners and volunteers

Youth Inspired Collaborators

Longboat Roadrunners
MacN7Youth Movement
​Tom Longboat Junior Public School
​Tom Longboat Run Committee​

Training

Train 10 Weeks For a 10 Kilometer Run

This training guide has been posted in a collaborative effort to get youth involved in running between Tom Longboat's family and the Longboat Running Club in Toronto, Ontario

Youth runner

Contact Tim (Timo) Uuksulainen​ ​ (at [email protected]) for more information or questions regarding the runners training program.

This runner’s outline is for intermediate runners that can maintain a 10km pace within 55-65 minutes and longer. This 10 week program is primarily focused on guiding someone who has been doing limited running but is fairly new to racing but has perhaps raced a 5km and now wants to try a 10 km and planning to run less than 55 minutes. It is intended to guide you to the Longboat 10 km Island race.

Important Information

• It is first important for you to understand how and when stretch before and after running and tempo. Tempo is the time spent in between an intense activity resting. In general someone should stretch their lower and lower body but not to the point of soreness or attempting to stretch the furthest they can possible. After running, stretching is minimal whilst walking is better for the body to cool and slow down.
  
• It is also important that if any pain is felt in the muscles, stop and walk, rest, or stretch it properly. Before you begin the process of training toward the race, be realistic and honest in assessing your own capabilities. Your current fitness level should always be your starting point. Another experienced runner can help you with this process. 
• Your experience(s) from other sports may assist you.  The old adage, “know thyself” is very important.
• Consider all of the factors that will influence your training including: current situation, lifestyle, family, school, work, volunteer and social commitments, current physical and mental health and so forth.  These factors are all dynamic and subject to change, so you have to be flexible and adaptable. Success occurs when preparation and opportunity meet. If there are temporary setbacks, for whatever reason, you may have to adjust the timeframe or goal accordingly.  Patience and perseverance are both necessary if you wish to achieve success.
  
• Once you have established a realistic goal, the attached program has been designed to help you achieve that goal based on your individual training needs. This will require a progressive build-up of mileage and specific work geared the race. If you have a lingering injury, try and get it healthy first.
• Where your goal is high performance, consistency is the key. Your training must be consistent and progressive.  Once you have made a commitment to follow the training plan, than do so, barring any minor setbacks (i.e. injury or illness). 
• All the training cannot totally emulate race conditions, but this training plan does include components that systematically and progressively replicate the demands, pace and stresses of your 5km event.  Consider you training as a continuous dress rehearsal for that ultimate performance.
• Cross training has many benefits during periods of active rest or while recovering from an injury, it should not replace running as the main activity.  You must run, if you wish to maximize your running potential.  Training is event specific. ​

​Training Zones

Zone 0 – Minimal  training effect, very comfortable effort, below 65% of Anaerobic Threshold Heart Rate, Active Recovery, fat burning.
Zone I – Comfortable effort, between 65% and 80% of Anaerobic Threshold Heart Rate, warm-up, cool-down,
Zone II – Moderate effort, between 85% and 95% of Anaerobic Threshold Heart Rate, aerobic workouts, shorter workouts 30 minutes, fat and carbohydrate burning.
Zone III – Hard effort, between 100% and 105% of Anaerobic Threshold Heart Rate, anaerobic workouts, strength and speed workouts, time trials, 30 to 60 minutes, carbohydrate burning only.
​Zone IV – Very hard effort, from 105% to Max of Anaerobic Threshold Heart Rate, max efforts, use only for peaking, 30 to 40 seconds.

Download Program Here