Road Running & Speed Walking
You can join our road running and speed walking clubs at anytime!
INDIVIDUAL EXPLANATIONS DURING THE
Individual training due to the COVID pandemic
by appointment. Consult with your coach by phone
or email to properly apply your program.
Adult Road Running Programs (18 years old +)
Recreational Road Running
Recreational road running group: 3 or 4 training sessions per week (including 2 supervised sessions), from 5 km to a half-marathon.
For runners who run primarily for fitness and well-being and who do not necessarily plan to enter competitions.
To join the recreational runners, the participant must be able to run 5 km in about 32 minutes and 1 hour continuously.
Competitive Road Running
Competitive road running group: 4 or 5 training sessions per week (including 2 supervised sessions), from 5 km to a marathon.
For advanced runners who can accumulate mileage and who like to take part in competitions. Some target competitions are included in the program in May, September and October.
To join the competitive road running group, the participant must be able to run 5 km in about 26 minutes.
Road Running for Beginners
Road running for beginners: 3 training sessions per week (including 2 supervised sessions) with the speed walking group.
For people who want to start running or those who want to get back in shape.
Except in the winter, training sessions mainly take place on the track.
There are no requirements to join this group.
Adult Speed Walking Program (18 years old +)
Coach : Karine Champeau
3 or 4 training sessions per week (including 2 supervised sessions) on the track, the LaSalle cycling path or Angrignon Park.
This walking program which aims at developing one’s cardiovascular and motor skills, is an excellent way to improve your physical condition.
During the training sessions, the participants alternate between different walking speeds from a natural pace to a more dynamic pace.
Examples of training programs for the recreational, competitive and speed walking groups:
Training Schedule and Location
Group training sessions supervised by a coach:
Monday and Wednesday from 6:30 PM to 8:30 PM.
Operation of our Programs
Every four weeks, the head coach sends the group programs to all members by email.
Supervised group training sessions on Monday and Wednesday from 6:30 PM to 8:30 PM on the Fritz-R.-Prévost track or on the cycling path.
All training sessions start with warm-ups and drills and end with stretching and strengthening exercises.
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OUR TEAM OF COACHES
Francisca Rüssli has been coaching the Kilomaîtres for 17 years, including 13 years as head coach.
Francisca holds a Bachelor’s degree in Education from the University of Zurich in Switzerland, as well as a diploma in massage therapy (orthotherapist) from the Académie de massage scientifique and a certification as a yoga teacher.
She was a member of the Swiss National Triathlon Team for more than 10 years, Junior European Champion and member of the Swiss National Cycling Team. Francisca has participated in numerous worldwide competitions counting towards the International Triathlon Union (now World Triathlon) World Championship.
As head coach of Kilomaîtres LaSalle, she develops the running and walking programs for the club, prepares and leads the stretching and muscle exercises with coach Karine Champeau, and supervises the road racers. Francisca holds Level I of the National Coaching Certification Program (NCCP) in Triathlon and Level II in Athletics (Entraîneur de club - Endurance).
Karine Champeau is a member of the Kilomaîtres LaSalle coaching staff since 2011, currently coaching the speed walking group.
Karine holds a Bachelor's degree in Kinesiology from the Université de Montréal and a Master's degree in Human Kinetics from the Université de Sherbrooke where she studied the effects of physical activity on aging.
As a kinesiologist, Karine facilitates the stretching and strengthening sessions of the Kilomaîtres and prepares the strengthening programs that are sent to the members.
You want to join Kilomaîtres LaSalle?
Nothing could be easier! Click on the Registration button below to access the site of our registration services supplier.
Annual membership: $200.
Seasonal membership: $90.
(4 months: January to April, May to August, September to December).
Want to try out and see if you like the group, the programs and the coaches? We'll give you two free sessions to do so!
For more info on the club:
Telephone : 514 769-8443
Course et marche rapide
Run & Walking Club
Track & Field
Les Kilomaîtres LaSalle
C.P. 3022, Succursale Lapierre
© 2021 Les Kilomaîtres LaSalle
Nous sommes affiliés à la Fédération québécoise d’athlétisme.
We are affiliated with the Quebec Athletic Federation.