Born To Run – Intermediate Group Running Program
 
If you’re looking to build on your running base, push your distance, or improve your pace in a supportive environment—this program is for you. Designed for runners aiming to complete 5K to 10K distances, it bridges the gap between walk-to-run and more structured training.
 
Who is this program for?
Graduates of our Step by Step Novice Program
Runners returning after a significant break or injury
Active individuals with no running background but strong fitness from other activities (e.g. weightlifting, CrossFit, kickboxing)
Those looking to level up their fitness without the pressure of intense performance
Anyone wanting to build consistency, strength, and community in their running journey
 
Pace & Readiness
 
You should be able to run 4–5K continuously at a pace between 6:15 and 6:50 minutes per kilometer. This program includes more structured workouts and longer intervals than our beginner group. If you're not sure about your pace or fit, just reach out—we're happy to help place you in the right group!
 
What to Expect
 
This program is goal-focused with progressive training. Whether you're working toward a faster 5K, building to a 10K, or using this as a stepping stone to longer races like a half marathon, we’ll help you get there with targeted, accessible workouts.
Each session is adaptable—the effort you put in determines how gentle or challenging your run feels.
Not sure what your goal is? Ask us—we’ll help you define it.
 
How it works
2–3 days per week of coached, workout-based runs (e.g., intervals, hills, tempo) alongside runners with similar goals
1 long run day focused on building your personal endurance and distance
Workouts are led by certified, hands-on coaches who are there to guide, support, and cheer you on
You’ll also be part of our online community, where we share workouts, tips, upcoming events, and more
 
Born To Run Program Details
10-week program | 4 days per week | 34 lessons | London, Ontario
 
Start Date:
Monday, July 14th, 2025 to September 20th, 2025
 
Schedule:
Monday's 6:15 to 7:00 PM at Edgevalley Park (269 Edgevalley Rd)
Tuesday's: 6:30 PM Track Run at 14405 Medway Rd, Arva
Wednesday's 6:15 to 7:00 PM at Edgevalley Park (269 Edgevalley Rd)
Saturday's: 8:00 AM OR 9:AM (pending on your distance goals) at North London Athletic Fields
Sunday's: 1:00 PM at House Craft Burgers, 640 Richmond Street (open to the public)
 
Other Perks:
Access to our private Facebook group where workouts are posted in advance
Small, friendly group sizes for personalized attention
Led by certified, experienced instructors
Opportunities to connect with like-minded runners
Workouts are structured so that
no runner is left behind
 
Looking for a bit more support this summer?

You can also add on the Sober Summer RR&R™ series for just $33 - Easily paired with our in person classes, this 4 week guided experience includes weekly reflection promts, recovery practices and support for those exploring life with less alcohol.  Check out our RR&R page for more info.
 
The Fine Print:
Please consult your doctor before beginning any fitness program to ensure it’s suitable for your health.
If you can’t make a class, posted workouts in our Facebook group allow you to stay on track at your own pace.
Runs are rain, snow, or shine—we only cancel in cases of severe weather or unsafe conditions (e.g. ice, flooding).
Programs are non-transferable between seasons.
 
Holiday Schedule:
Monday, August 4th: All classes will meet at 6:30 PM at Edgevalley
Monday, September 1st: All classes will meet at 6:30 PM at
Edgevalley

Come experience what it feels like to run with a little bit of Soul!