EnglishFrench

Training programs

 

Before training, consult our user manual.

 

5k

Walk 5 km month 1Walk 5 km month 2Walk 5 km month 3

Running your first 5k or alternating run/walk (beginner) month 1, month 2, month 3

Running 5k (intermediate)

Running 5k under 25 min (advanced)

 

10k 

Walk 10 km month 1Walk 10 km month 2Walk 10 km month 3

Running your first 10k  or alternating run/walk (beginner) month 1, month 2, month 3

Running 10k (intermediate)

Running 10k under 55 min (advanced)

 

Strengthening for walkers and runners

Glutes exercises

Calf strengthening

Core exercise

Knee exercises

10 rules to prevent running injuries

 

Cardio F.i.t.

This video will present the different exercises of the 2019 Cardio F.i.t. Challenge. Presentation video (english subtitles). Start with 30 secondes per exercise and gradually work up to 60 / 90 seconds per exercise. Take a 30 to 60 seconds break between exercises.

 

Zumba

View the video on YouTube

 

Yoga

 View the video on YouTube

 

Physical activity 

 

A lifetime of regular exercise slows down aging, study finds

Exercise: 7 benefits of regular physical activity

10 reasons why I run

10 reasons to practice yoga

Four keys to happiness at work

Mindfull running

 

 

Mental Health

 

12 ways to keep your brain young

A 5 minute recipe for stress relief

How to reduce stress at work

Employee Recognition Tools and Resources

How to create a better work environment

 

 

Presented by Partners for Mental Health

Not Myself Today document

Weekly tips

Week 1, week 2, week 3

week 4, week 5, week 6

week 7, week 8, week 9

week 10

 

Nutrition

English subtitles available

Pre run meal

La popotte sportive / Food and Sport #1

La popotte sportive / Food and Sport #2

La popotte sportive / Food and Sport #3

La popotte sportive / Food and Sport #4

La popotte sportive / Food and Sport #5

La popotte sportive / Food and Sport #6

La popotte sportive / Food and Sport #7

La popotte sportive / Food and Sport #8

La popotte sportive / Food and Sport #9

La popotte sportive / Food and Sport #10

La popotte sportive / Food and Sport #11

La popotte sportive / Food and Sport #12