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iRun because I cannot say no to a second slice of chocolate cakeEmily Shandruk , Vancouver, BC

iRun to stay fit and release those running endorphinsLiliana Plava , Calgary, AB

iRun because I want to qualify for Boston and raise money for charities near and dear to my heartChristine Gracel , Calgary, AB

iRun because it makes me feel good, allows me to spend time with my friends and gives me a feeling of accomplishmentHelen Kolodziejzyk , Calgary, AB

iRun but not enoughMichael Shaw , New Westminister, BC

iRun because I never thought I would be able toGary Morris , Winnipeg, MB

iRun to challenge myself, physically and mentallyKathleen Keenan , Brampton, ON

iRun because people around me inspire mePina Bevilacqua , Caledon, ON

iRun therefore I amDuncan Walsh , Nottingham, UK

iRun because I liveGeorges Schneller , Laval, QC

iRun to be free and enjoy our beautiful countryCheryl Carter , Clearwater , BC

iRun for overall wellbeingTrish McCourt , Halifax, NS

iRun because it makes me a better person, a better wife, a better mother and a better friendNathalie Joncas-Caissie , St-Antoine, NB

iRun because it makes me feel powerfulCarlene Paquette , Carp, ON

iRun because pecan pie, french fries and beer are chasing meTeresa Sterling , Ottawa , ON

iRun because it’s in meMichael Foley , Stittsville, ON

iRun because it reminds me that I am capable of so much more than I have doneJames Sauve , Ottawa, ON

iRun for meKiza Francis , Ottawa,ON

iRun to prove to myself I canLesley McGougan , Brampton, ON

iRun because all the ladies are chasing my sexy runner’s bodyChris Baker , Etobicoke, ON

iRun because I can and I’m gratefulTerry SanCartier , Gatineau, QC

iRun because when I run I feel most aliveMeghan Lynch , Ottawa, ON

iRun to unleash my inner athleteAdelle Densham , Avonmore, ON

iRun because it cleans up my life, because I drink more water, sleep better and eat healthier foodsRobin McIntyre , Ottawa, ON

iRun because of the peace and strength it brings meMichelle Jordan , Ottawa, ON

iRun because I need it to soothe the soul, keep me in shape and for overall wellbeingBeth Neil , Lombardy, ON

iRun because it is my tonic and my salvation Georgia Ioannou , British Columbia

iRun for relaxation and to motivate my two sonsKeith Bradbury , Newfoundland

iRun because endorphins are freeCassandra Chouinard , Ontario

iRun because somebody once told me I couldn’t Heidi Abbey-Der , Saskatchewan

iRun because couch potatoes die young Cathy Andrew , Ontario

iRun because it’s cheaper than therapy Leah Boulter , Alberta

iRun because I like buying running clothes Pamela Blaikie , Ontario

iRun slowly!Jason Hoffman , Manitoba

iRun because it gives me freedom to relax my brainMarie-Claude Gregoire , Nova Scotia

iRun because I learn more about who I am with every kmSteph Mansell , Quebec

iRun because iEat Sherry Maligaspe , British Columbia

iRun and run, and run, and run, and nobody can stop me Andrei Lucaciu , Ontario

iRun because the wall is meant to be broken Jonathan Bird , Ontario

iRun because it has saved my life John Marshall , Alberta

iRun for the challenge to go faster and farther Steven Matejka , Alberta

iRun to my happy place and some days it’s very Doreen May , Alberta

iRun because food tastes better afterwards Patrick Houston , Alberta

iRun because I can’t dance Mario Javier , Ontario

iRun so I don’t say never ever again Linda Klaric , Manitoba

iRun because it makes me whole Denis Ladouceur , Quebec

iRun because it gets my husband out there Tricia LaLonde , Alberta

iRun away from the negative and towards the positive Teri Lepard , Alberta

iRun because running is like breathing to Stephanie McEvoy , Ontario

iRun because I love the solitude Janene Tailleur , British Columbia

iRun for the moment when both feet are off the ground Catherine Anderson , British Columbia

iRun to someday win the race Lindy Dunlop , Yukon

iRun to stay ahead of the weight gainMyra Abstreiter , Alberta

iRun because otherwise I’m grumpy Alexandre Charest , Quebec

iRun because I get foot rubs afterward Kate Howerton , British Columbia

iRun because iLoves my man Beverly Huang , Alberta

iRun because not everyone can Olivia Harvey , New Brunswick

iRun to get to know myself, my strength and my spirit Lisa Groulx , Ontario

iRun whenever I feel the need to escape Iona Hillis , Ontario

iRun because it’s like flying, only lower Glenn Johnson , Ontario

iRun because it makes me feel powerful Sarah Kallaghan , Alberta

iRun because I’ve lost 80 lbs and running has become fun Cheryl Kelly , Ontario

iRun because there is no finish line Claire Kilgour , Ontario

iRun so my daughters know that they can, too Shelley Kirkpatrick , New Brunswick

iRun because it reminds me of how strong I can be Monique Lavoie , Ontario

iRun because it’s a great way to see the world Sherry Mahoney , British Columbia

iRun because my heart tells me to William Martin , Manitoba

iRun to prove to them that iCan Catherine Smith , Manitoba

iRun because it’s fun when it’s done Sue Matte , Ontario

iRun because I am not as clumsy I thought I was Hanna Baer , Quebec

iRun see where my feet will take me todayMegan Dolinskas , New York

iRun for the cool t-shirts! Pina Bevilacqua , Ontario

iRun because I want to be a role model for our six kids Catherine Empey , British Columbia

iRun to inspire my kids to tryGlen Johnston , Nunavut

iRun so I can eat ice cream Sandy Bolan , Ontario

iRun because I want to live to be 100! Colette DeJean , Ontario

iRun for health, i Run for life Pat Cheung , British Columbia

iRun because it gives my day a boost of energy Sara Campbell , Nova Scotia

iRun because it’s better than almost everything else Nathan Carey , Ontario

iRun at 50 years old because at 43 I couldn’t Peter Cicalo , Ontario

iRun because it's better than almost everything else Nathan Carey , Ontario

iRun at 50 years old because at 43 I couldn't Peter Cicalo , Ontario

iRun because it is my tonic and my salvation Georgia Ioannou , British Columbia

iRun for relaxation and to motivate my two sons Keith Bradbury , Newfoundland

iRun because endorphins are free Cassandra Chouinard , Ontario

iRun because somebody once told me I couldn't Heidi Abbey-Der , Saskatchewan

iRun because couch potatoes die young Cathy Andrew , Ontario

iRun because it's cheaper than therapy Leah Boulter , Alberta

iRun because I like buying running clothes Pamela Blaikie , Ontario

iRun slowly! Jason Hoffman , Manitoba

iRun because it gives me freedom to relax my brain Marie-Claude Gregoire , Nova Scotia

iRun because I learn more about who I am with every km Steph Mansell , Quebec

iRun because iEat Sherry Maligaspe , British Columbia

iRun for my heart, so it runs for me! Cathy Brzoza , British Columbia

iRun to inspire my children! Wendy Bowen , Manitoba

iRun because it sure beats the bus Robin Robbins , Alberta

iRun for the challenge and to remember to fully live Pascale Synnott , Québec

iRun to kickstart my day Sharon Strueby , Saskatchewan

iRun for me! Judi Wearing , Saskatchewan

iRun because it's a great stress release Brooke McKenzie , Yukon

iRun because i love to Mirella Petriello , Ontario

iRun because it helps me see things more clearly Jennifer Pitts , Ontario

iRun to eat Maureen Tritscher , Alberta

iRun to correct years of sedentary living! Mike Scott , Ontario

iRun away from the abyss Charlene Thomas , Ontario

iRun all the livelong day Pierre Saint-Laurent , Québec

iRun to challenge my perceived limitations Cassandra Williams , Ontario

iRun to maintain a strong physical and mental state Tammy Rainville , Ontario

iRun so that I can live longer and stronger Derek MacPhail , Ontario

iRun to feel great Kathryn Rachar , Saskatchewan

iRun because I like to be healthy Melanie Oickle , New Brunswick

iRun to eat more, especially sweet potatoe fries Joanna Skomra , Ontario

iRun for the fresh air and adrenalin Charlyn McGregor , Saskatchewan

iRun for the individual pursuit Robert Pelletier , New Brunswick

iRun to satisfy the irresistible urge Tim Nixon , British Columbia

iRun because I love the sense of accomplishment Amber Moase , Nova Scotia

iRun to challenge my mind, body and soul Sonia Mendes , Ontario

iRun because walking is too slow Barry Knapp , Ontario

Motivation, Training

The iRun Great Beau’s Beer Powered Half Marathon Spring Training Program

Winter’s cold and the footing is rough and it gets dark early and everyone’s grumpy. Takes a little something extra to get out for a run. But you can do it and it’s a great way to fight back against the climate and re-take the winter as a pleasure palace and a place to run and get in shape and have fun as you go.
 
So, with that in mind: we present The iRun Great Beau’s Beer Powered Half Marathon Spring Training Program.  
 
Beau’s, like iRun, is a sponsor of the Tamarack Ottawa Race Weekend and when we heard that, we challenged Beau’s CEO Steve Beauchesne to run his first half marathon. At first, he wasn’t too sure. But he’s since come on board, brought his friends and will be reporting back on his training and experiences and offering the occasional free beer incentive prize for anyone else following our program.  
This is an overview of the program that we gave Steve and expect him to follow to the letter. (And, when he doesn’t, it’s going to be the training program that we’ll have to revise and revise and. . . ) 
Please follow along at home and share with us the results of your training and if you have any questions, thoughts or beer recipes we should try. And without further ado, a 15-week training program by iRun General Manager and Feet, Don’t Fail Me Now author Ben Kaplan (pictured), designed especially for runners attempting their first half marathon, enjoy! 
 
The iRun Great Beau’s Beer Powered Half Marathon Spring Training Program.  
 
February 12
4K: establish the habit of running outdoors. 
 
February 15
4K: in the beginning, more important than the distance is the habit-forming. it doesn’t matter how far you go, it only matters that you start getting up and going! 
 
February 19
6K: expect to spend about another 20-minutes outdoors on your run! 
 
February 22
6K: with running just twice a week, we can get you to the half marathon at the end of may, just keep making your running appointments. 
 
February 26
8K = BEER!!!!!!! if we make it through running february, let’s all celebrate and have a group beau’s beer. send us your pictures from sunday’s run and, if you’re of age, you can win a Beau’s Prize Pack. 
 
March 1
10K: this a big milestone to get accomplished. don’t worry if it feels hard, we’re going to focus on 10K for the next two weeks.  
 
March 5 
10K: keep at it, build endurance, build mileage. 
 
March 8 
10K: still rocking the 10K!  
 
March 12 
10K: yep, more 10K. 
 
March 15
7K: good job with all those 10s, now let’s bring it down a bit and rest up for our long run. . . .  
 
March 19
11K: you can do it!  
 
March 22 
12K: this is officially our first run in spring—congratulations, you made it running outdoors through the Canadian winter! 
 
March 25: Earth Day 
13K: keep it going and reach 13, and then we’ll bring it back down for your last two more long runs. 
 
March 29 
9K: remember when 9K was a big deal? 
 
April 2 
11K: hang in! 
 
April 5 (Ben’s birthday!) 
15K: our second to last long run! and once you can run 15K, you can almost surely hit 21.  
 
April 9 
9K: take it slowly after your long run, the point here is to keep up with your training, not slack, and stay loose. 
 
April 12 
9K: same idea as wednesday’s run. 
 
April 16 
9K: take it slow, because. . .  
 
April 19 
17K: this is the longest we’ll run in training and the big one—you hit 17K, congratulations. the race is a month away and you’re ready, well done. grab a beer. 
 
April 23 
9K: recovery run. 
 
April 26 
9K: recovery run. 
 
April 30 
13K: a little longer than a regular run but nothing that, by now, should bend you too much of shape. take it slowly. remember to breathe.  
 
May 3 
7K: from here on in, we taper.  
 
May 7 
7K: another easy run to stay loose. the distance on these doesn’t really matter, we just want to keep you fit and fighting. 
 
May 10 
11K: stay sharp with a little distance.  
 
May 14 
7K: ease your way into race week. 
 
May 17 
7K: just keeping the legs moving. 
 
May 21
7K: same idea. 
 
May 24 
5K: a beer to assail those race week nerves! 
 
May 28 
HALF MARATHON!! YOU CAN DO IT!!
 
Wherever you’re racing, let us know how it goes. And, if you’re racing Ottawa, meet Ben and Steve after your event at the Beau’s Beer Tent in front of City Hall on Saturday and Sunday. Let’s compare race notes. And drink beer! Good luck.    
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February 9th, 2017

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One Response to “The iRun Great Beau’s Beer Powered Half Marathon Spring Training Program”
  1. Ashley Kokelj Says:

    Hi Ben!!

    My name is Ashley and I run a fun business called YOGA ON TAP. I am also the coordinator of the Ottawa based RUN TO BEER program which organizes 10K runs every few weeks with a free beer at the end.

    We are partnering with OTTAWA MARATHON and BEAU’S to run 3 tune up runs and an indoor after party. I’d love to support this training program you’ve laid out as much as possible and use it to add value to our events. Are you based in Ottawa yourself?

    I’ve become good friends with Lisa at RunOttawa, and as a new runner (running my first marathon this year with Ottawa) I am just beginning to interact with iRun.

    I’d love to connect! I can be reached by email or phone at 613-325-8240. Cheers!

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