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Women Set the Pace / Training Programs

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Training Programs

With the WSP/100 Challenge, you can be active and healthy in many different ways and there are lots of opportunities to train on your own or with a group.

To help you meet your goals, the Runner’s Shop has provided information on their running groups and the Runner’s Academy has shared some excellent conditioning tips.

We are also pleased to share a wide range of training programs developed by Toronto Women’s Run Series for any distance from 5 km to 21 km.

Running Club and Training Clinics

The Runner’s Shop, located at 374 Bloor St. West, is a retail space dedicated to runners that offers training clinics, as well as, weekly group runs.

If you are looking for people to run with and want a great training group, drop by the store or email them to learn more. If you are looking for the most current clothing trends and technology to get you kitted up for your WSP/100 Challenge, you will really want to check out the store or visit them online to see their offerings.

Training Programs by Toronto Women's Run Series

5k Training Programs

16-week (4-month) 5 km Run-Walk program for new runners. Download program details
Use this schedule if currently walking and doing little to no running.

8-week (2-month) 5 km program for an under 30-minute finish time. Download program details
Use this schedule to gradually build endurance and fitness.

10k Training Programs

8-week (2-month) 10 km program for a 60-minute finish time. Download program details
Use this schedule to gradually build endurance and fitness.

8-week (2-month) 10 km program for a 45-minute finish time. Download program details
Use this schedule to continue to build endurance, fitness and speed.

Half Marathon Training Programs

Run-Walk Program for Beginners Why a run-walk schedule may be best for you

16-week (4-month) Half Marathon Run-Walk program for 2:30+ finish time. Download program details
Use this schedule if currently walking and doing little to no running.
Read the notes on Why Run-Walk to learn how helpful this can be to get you started. If you find yourself handling this schedule easily, consider moving into one of the running schedules.

24-week (6-month) Half Marathon program for a 2:15 – 2:30 finish time. Download program details
Use this schedule if running 0-12 km/wk (0-8 mi/wk) per week by week 1.
It starts you from scratch and gives you a long time to gradually build endurance and fitness. If this seems difficult, start with the Run-Walk Schedule to build running endurance and later move into this schedule.

24-week (6-month) Half Marathon program for a 2-hour – 2:15 finish time. Download program details
Use this schedule if running 10-19 km (6-12 mi) per week by week 1.
It gives you a long time to gradually build endurance and fitness.

17-week (4-month) Half Marathon program for a 2:15 – 2:30 finish time. Download program details
Use this schedule if running 0-12 km/week (0-8 mi/week) by week 1.

17-week (4-month) Half Marathon program for a 2-hour – 2:15 finish time. Download program details
Use this schedule if running 10-19 km (6-12 miles) per week by week 1.

17-week (4-month) Half Marathon program for a 1:45 – 2-hour finish time. Download program details
Use this schedule if running 22-30km (13-18 miles) per week by week 1.
Includes a speed workout each week.

17-week (4-month) Half Marathon program for a 1:30 – 1:45 finish time. Download program details
Use this schedule if running 28-36km (18-23 miles) per week by week 1.
Includes a speed workout each week.

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Training Programs

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The Women Set the Pace/100 Challenge is presented by the Toronto Women’s Run Series, one of the most popular women’s race series in the country. We are Toronto based and committed to supporting other women owned and operated small businesses.