PACE clinics offer a weekly coached training program designed to improve your skills and build fitness as a trail runner through group training and coaching. Our clinics appeal to those athletes who want to improve their skills, fitness and enhance their race performance. It also appeals to those athletes who want to connect more socially with like minded people and explore the local trail scene in and around Kelowna.
We offer four clinics per year and each clinic has a slightly different focus and there are three training distances to choose from, so you can choose which clinic & distance best suits your goals.
Participants will learn a variety of topics during our programs such as: effective running techniques to increase performance and decrease risk of injury. Improve hill climbing and descending skills. Increase confidence on technical terrain, safety skills, fuelling tips and how to train and race smarter.
Athletes will have access to professional running coach, Rene Unser, 2x's per week to ask questions and advice.
WINTER CLINIC 2020
We call this clinic our base builder and it's guaranteed the best way to kick off your running goals in the new year! We will motivate you all season so you can get the most out of your training and get ready for your upcoming races and adventures! This clinic includes a 12 week base building training plan which will be geared towards the Nimble Bear 50k, 25k or 10k and will help you stay accountable, motivated as you progressively build your intensity and endurance before spring. Those athletes continuing with the spring clinic will receive a training plan that continues to build their fitness for Nimble Bear and beyond to the Wild Horse Traverse 50km. You don't need to run Nimble Bear or Wildhorse to benefit from the program though! This clinic will provide structure to your training and help you get a jump start on your season, as you build a strong base for your early season goals. Not to mention, we have a blast this time of year frolicking in the snow.
Wednesday nights will offer a variety of road and trail workouts. Locations entirely depend on snow/weather conditions this time of year. This bread & butter though. Our main goal is to build a solid fitness base by working on consistency through hill repeats, intervals, stamina workouts and more.
Sundays we offer three different paced groups within each training distance. (50k, 25k, 15k) These are NOT the distances you're required to start with. These are the distances we will help you build into. (see below for prerequisites)
This clinic is best for those wanting to continue their training with us in the spring clinic, as our winter clinic builds the appropriate base needed for the spring program. Priority registration for the spring clinic will go to these participants before it opens to the public.
15km runners must start with a long run base of 45min and be running 2x's per week for a weekly total of 90min. 25km runners must have a long run base of 75min and be running 2-3x's per week for a weekly total of 2-2.5hrs. 50km runners must have a long run base of 90min and be running 3-4x's per week for a weekly total of 3-4hrs.
Winter Clinic Schedule 2020
Clinic Dates: January 8th to March 29, 2020. Registration opens: October 16, 2019. Registration closes: January 2, 2019. Training Times: Wednesday 6pm / Sundays 8am. Training Durations: Wednesdays 45 - 90min & Sundays 60min to 5hrs. (depending on the distance you're training for) Clinic Duration: 12 weeks Clinic Cost: $250.00 + tax.
Our spring clinic is one of the most popular clinics in our series! The weather is starting to warm up and the snow starts to melt opening up all the sweet trail networks in our community. We have changed the structure of our clinics slightly this year to try and maximize the training time so we can enhance our athletes fitness and training outcomes even more. The spring clinic is now 14 weeks in total (opposed to 12 weeks) and includes an extension to the Nimble Bear training plan offered in the winter program, as well as a continuation for the Wildhorse Traverse. Coach Rene will also offer a continuation (up to the end of the spring clinic dates), for anyone also doing Broken Goat.
The spring clinic is focused on building off your winter running base and honing into race season or for those not racing, challenge you to be your fittest, happiest and healthiest runner yet!
Programming for the spring clinic will transition from the speed sessions offered in the winter clinic and continue to build athletes endurance.
Our spring clinic is called our "in-season" clinic and is not for beginners. We highly recommend taking our winter clinic to help build the base required to get the most out of our spring clinic or for participants to ensure they meet the prerequisites on their own. Following the training plan is optional.
15km runners must have a long run base of 90min. 25km runners must have a long run base of 3hrs. 50km runners must have a long run base of 4hrs.
Spring Clinic Schedule 2020
Clinic Dates: April 1, to June 17, 2020. Registration opens: February 5, 2020. (early registration for winter clinic participants on February 1st) Registration closes: February 20, 2019. Training Times: Wednesday 6pm / Sundays March 8am, April 7am, May/June some 6am depending on heat and duration. Training Durations: Wednesdays 45 - 90min & Sundays 60min to 5hrs. (depending on the distance you're training for) Clinic Duration: 12 weeks. Clinic Cost: $250.00 + tax.
SUMMER CLINIC 2020
The summer is such a busy time for travel, vacation, visitors and more! Therefore, we have come up with the perfect program to compliment the adventures and speed demons, so you don't have to loose all the hard work and fitness you have already built this year!
Enjoy your summer, stay on track and meet with the group for the workouts that count the most. We will have a mix of speed weeks & adventure weeks. For the adventure weeks, expect longer endurance workouts and fun locations. Our speed weeks will be in a variety of locations. (often close to the lake for a post run dip)
Training is on Wednesday evenings only. Speed durations are 45 - 90min. Adventure runs are 2-2.5hrs. This clinic also offers an extension to the training plan for anyone from the previous clinic for Broken Goat and to the Wandering Moose race date!
All runners must have a long run base of 2hrs as a prerequisite for the summer clinic.
Summer Clinic Schedule 2020
Clinic Dates: June 24th to September 9th Registration opens: May 1, 2020. (early registration for winter clinic participants on February 1st) Registration closes: May 20, 2020. Training Times: Wednesday 6pm. Training Durations: Wednesdays 45 - 90min & Sundays 60min to 5hrs. (depending on the distance you're training for) Clinic Duration: 12 weeks Clinic Cost: $125 +tax
FALL CLINIC 2020
Maintain the fitness you have build all year with two maintenance specific workouts per week. Wednesday sessions targets fun interval workouts and Sundays focuses on maintaining endurance with shorter long runs. This is one of the nicest times to run in Kelowna and a super social clinic as most participants are winding down their season. Our long run durations stay fairly consistent this clinic. The 15k group will run approx. 90min, the 25k group will run approx. 2hrs and the 50km group will run approx. 3hrs.
15km runners must have a long run base of 90min and be running 2x's per week for a total of 2hrs. 25km runners must have a long run base of 2hrs and be running 2-3x's per week for a total of 3hrs. 50km runners must have a long run base of 3hrs and be running 3x's per week for a total of 4-4.5hrs.
Fall Clinic Schedule 2020
Clinic Dates: Sept. 23rd to December 9, 2020 (1 week off between summer and fall clinic) Registration opens: July 1, 2020. (early registration for winter clinic participants on February 1st) Registration closes: August 1, 2019. Training Times: Wednesday 6pm / Sundays 8am. Training Durations: Wednesdays 45 - 90min & Sundays 60min to 3hrs. (depending on the distance you're training for) Clinic Duration: 12 weeks. Clinic Cost: $250.00 + tax.
PACE takes their winter break from December 10th to January 6, 2021. Thank you for your cooperation.
WHAT'S INCLUDED in 2020?
Each clinic varies a little in what areas we focus on and offer, however here is a general overview of the goodness we provide:
Weekly on-trail coached training sessions.
2-4 workshops we call P.A.C.E. cafés, where we gather over snacks and beverages to discuss different topics and learn. Often we will have guest speakers join us. They're casual, social and informative.
NEW for 2020 - Coach R will provide 15k, 25k & 50k training plans for clinic participants to follow if they choose. These programs will train athletes for all four races in the P.A.C.E. Race Series: Nimble Bear, Wildhorse Traverse, Broken Goat & Wandering Moose and programs will be dated within each clinic duration. There will be one program for each race distance per race.
One "adventure run" per clinic, where we travel out of town for the day to explore a local trail system or climb a mountain in a neighbouring town. It's a road trip and we typically end up having pizza and beer or lunch on the beach to celebrate!
Our trademark is the PACE Enduro's, which we started back in 2013. It's a 2-5hr enduro race where athletes can practice their new skills, challenge their fitness and test their race stragegy and follow it up with a social pot luck!
Motivation, fun and meeting new friends.
Our clinics are limited to 60 participants per clinic, therefore we don't prorate our fees for any missed sessions. Our clinics provide much more value outside the run sessions, such as professional coaching, leadership support, weekly training tips, social events and more.
Our refund policy is as follows: 50% refund if participation ceases due to a medical condition and if less than 50% of the participation was complete. No refunds if more than 50% of participation was reached. PLEASE NOTE: clinic fees are non-transferable from clinic to clinic. As mentioned, we have limited spots in each clinic. If you register for a clinic and cancel your registration before the clinic begins, you will be charged a $25 administration fee. Thank you for your cooperation.
Our training programs are offered in clinic formats that are 12 weeks in duration and the training program is broken up into specific training groups and periodized and each clinic has limited spots, therefore, we do not allow drop in's. Thank you for you cooperation and interest. If you have any questions, please email us.
Should you start the clinic and your base fitness is less than the requirement, you will have the following options:
1. continue training on Wednesdays with the group (as these are individual efforts and you work as hard as you want and go at your own pace), use the prescribed long run schedule for motivation to complete the long runs on your own and join the group for the non-leader lead runs where there are prescribed long run workouts that participants do at their own pace. You will still have access to the clinic information, motivation, Facebook group page etc.... 2. choose a full refund within the first week of the clinic.