Shuttle Bus Cost is $5 - Runners must purchase tickets to use the shuttle bus.
Buses leave from the Aliant Building Parking Lot (Aliant Communications), Fort William Building, 10 Factory Lane, St. John’s, on a load and go basis between 6.15 a.m. and 7.00 a.m. The start area will have vehicles available for transportation of warm-up clothing and bags to the finish line area. All warm-up clothing bags must be clearly marked with the participant´s bib number.
Please Note: Official Vehicles only will be permitted in the start area as Topsail Road will be closed in both directions approximately 1.5km from the start line.
|Easy Run 30 minutes 65-70% Max HR|
|Cross Train 60 minutes|
|Hilly Run 30 minutes 70-75% Max HR|
|Easy Run 35 minutes 65-70% Max HR|
|Easy 75-80 minutes Run 10 Walk 1 60-65% Max HR|
|Easy Run 6k 60-70% Max HR|
|Speed Work 2k warm-up 3x1600m 2k cooldown|
|Easy Run 5k 60-70% Max HR|
|Easy Run 8k 65-75% Max HR|
|Easy 10k 60-65% Max HR|