How to Choose the Right Running Group at Soul Runners in London Ontario

Kristen Chalmers
Jul 30
4 min read

How to Choose the Right Running Group at Soul Runners in London Ontario

Joining a running group can feel exciting, but it can also bring up a lot of questions.

Am I fit enough? Will I be too slow? What if everyone else has more experience? Which group am I actually supposed to join?

At Soul Runners, the goal is not to place you in the most advanced group possible. It is to help you choose the group where you will feel supported, challenged, and able to make steady progress.

Our fall session includes three options: Novice, Novice Plus, and Intermediate. Here is how to decide which one fits you best.

Novice: Learn to Run

The Novice group is for runners who are starting from the beginning or returning after a long break.

You do not need to be able to run continuously before joining. The program uses structured run and walk intervals that gradually build over the ten weeks.

This group may be right for you if:

You are brand new to running
You have tried running before but struggled to stay consistent
You currently feel more comfortable using run and walk intervals
You feel nervous about joining a running group
You want guidance while building your confidence and endurance

The Novice group is not about speed. It is about learning how to run in a way that feels manageable and sustainable.

By the end of the program, the goal is for you to feel stronger, more confident, and ready to complete your graduation run.

Novice Plus: Keep Going

Novice Plus is the bridge between a beginner Learn to Run program and continuous running.

It is designed for runners who already have some experience but are not quite ready for the Intermediate group.

This group may be right for you if:

You have completed a Learn to Run program
You can already run for several minutes at a time
You still prefer planned walk breaks
You can complete approximately 5K using run and walk intervals
You want to increase the length of your running intervals
You want to improve your endurance without focusing heavily on speed

Novice Plus is also a great option for runners who have completed 5K before but still feel more comfortable training with structured breaks.

There is no rule that says every runner needs to stop taking walk breaks. The goal is to help you progress from where you are now.

Intermediate: Run Steady

The Intermediate group is for runners who can already run continuously and want to build endurance, improve consistency, or train for longer distances.

You do not need to be fast to join Intermediate.

This is one of the most common concerns I hear, but pace alone does not determine whether you belong in this group. The more important question is whether you are currently comfortable running continuously.

This group may be right for you if:

You can run approximately 5K continuously
You want to improve your endurance
You are training for a 10K, half marathon, or marathon
You want a mix of steady runs, hills, track sessions, and longer runs
You enjoy running with others but still want flexibility in your pace
You want the option to add extra distance to some sessions

Intermediate runners may have very different goals. Some are working toward a faster 5K. Others are training for their first half marathon or another marathon.

No two runners need to have the same pace or race goal to train together.

What if I am between two groups?

That is completely normal.

You may be able to run continuously but still feel intimidated by Intermediate. You may have completed a beginner program but feel like you would benefit from repeating Novice Plus. You may also be returning from an injury, illness, or long break.

Choose the group that matches what you can comfortably do right now, not what you think you should be able to do.

Starting in a group that feels manageable gives you room to build confidence. It is much better than choosing a group that leaves you feeling overwhelmed during the first week.

There may also be opportunities to move between groups if another option becomes a better fit once the session begins.

You do not need to be fast to join Soul Runners

Soul Runners is not built around one pace, one body type, or one kind of runner.

Some runners are working toward their first continuous kilometre. Others are training for marathon finish lines. Some want to improve their speed, while others simply want to feel more comfortable moving again.

The right group is the one that meets you where you are and helps you take the next step.