Under Armour is the new title sponsor of the Spring Run-Off 8K, one of Toronto’s oldest races. In anticipation of the April event, Under Armour wants to help runners be at their best come the spring. With only eight weeks until race day, it’s time to lace up and get out running.

Their comprehensive training program includes strength, mobility, recovery and running outlines–everything a runner needs to get them to the start line in one piece. Runners should be running and mobilizing five times a week, strength training twice weekly and emphasizing recovery everyday.

The Race

Over 42 years ago, the Etobicoke Huskies track club started the SRO as a fundraiser. Now organized by the Canada Running Series, the 5K and 8K courses draw thousands of runners to test themselves on the hills of High Park. The race always draws a large contingent of Canadian and international elites, as well as runners from across the country who are excited to start their spring racing season.

Last year saw 2:13 marathoner Tristan Woodfine and Canadian 5K All-Comers record holder Sarah Inglis take the titles.

Course map can be found here.

Training Plan

Mobility

Under Armour trainers believe that runners should be doing this mobility routine everyday and before every run. The movement  and mobility routine will prepare your body for running by increasing mobility at the ankles, hips and T-spine. Keeping the body in good condition is not only better for performance, but also helps you stay injury-free. These pre-run exercises are developed to work on areas of the body that are pushed to the max while running.

Strength

Strength training should be done two times a week. It’s ideally done on Wednesdays and Saturdays (the two days of the program with very little running) but strength can really be worked into a runner’s week where ever it fits best. Do these exercises with as little rest as possible in between them (you want to complete one to three rounds). Take roughly a minute after each set to rehydrate.

 

Calendar

This running program is built for beginner and intermediate level runners. Runners will be introduced to tempo runs, hill repeats and long runs, along with an appreciation of the easy day.

The full training plan can be found here.