Running Programs

Free Community Runs

KARDIA started as a community running crew, and has continued with those same runs that have made us a staple on Toronto streets and at GTA races. KARDIA is known to be one of the most welcoming and accommodating groups out there, with runners of many abilities joining in for our community runs.

5km Crew Run:

Join us for our weekly 5km community run every Wednesday evening at 7PM. All paces welcome, and routes are shared ahead of time through our social media. Meet in studio at 10 Lower Spadina. Participant must be able to run 5km continuously. For our Walk/Run program, see the Learn to Run below.

10km #bRUNchRun (INTERMEDIATE):

Join us for our weekly 10km run followed by optional brunch, every Saturday at 9AM. All paces welcome and routes are shared ahead of time through our social media. Bring your wallet and your appetite! Meet in studio at 10 Lower Spadina. Experience is required.

KARDIA Performance Race Team (10km, Half Marathon, Full Marathon):

Have a goal of racing 10km to Marathon distance? Many KARDIA runners have graduated from “recreational runners” to accomplished amateur athletes with many distances and races under their belts with #KardiaPRT. KARDIA offers in person group run coaching comprised of various workouts for goal races throughout the year to push our runners faster and further than they ever thought possible! This training occurs in person and is ongoing, with the best time to join at the start of the month.

Learn to Run 5km Training Program: Winter 2024

Our next in person training program is a 7-week walk/run progression program taking new runners to the distance of 5km training for the CRS Move Your paws 5km on Feburary 24th.

No running experience is necessary for the 5km program.

Program includes: This training series takes place in person once a week meeting at 10 Lower Spadina and are expected to complete 2 additional walk/run workouts on their own. Participants can expect to train 3-4 times a week during the 8-week program.

BONUS: Participants receive one pair of MarsQuest sunglasses and 2-months access to our on-demand platform Kardia On The Go to support their running with yoga and strength training.

Date: Program starts Friday January 6th at 6:30pm.

Downloadable Training Plans:

We understand that geography and scheduling can keep our racing community separated, which is why we’re excited to offer the accountability of a KARDIA training plan in a downloadable ‘do it yourself’ format. Ranging from 8-10 weeks, our training plans feature an expertly curated plan to help your reach your race day goals, including variety in workouts, integration of strength training and recovery/stretching, and weekly athletic mindset reflection.

My First 5km Training Plan - $60

This beginner-friendly 9-week training program is designed to prepare participants to reach a distance of 5k using a walk/run progression. It is recommended participants be able to walk 60 minutes continuously prior to the start of the training, however no running experience is required.

With this plan expect to walk/run 3 days a week including eventual interval speed sessions, and a long run every week. We’ll also add in strength and stretching twice a week, plus days dedicated to your recovery and goal setting. By the 8th week participants will run continuously for 40-minutes. Sample Week One Run One Workout: 10min brisk walk warm-up, Easy Run 1 min, Walk 2 min, x 6, 10min easy walk cool-down.

10 Weeks to 10km - $75

This 10-week training program is perfect for someone who has raced a 5km, someone who can comfortably run for 15-minutes continuously, or someone who might have raced 10km in the past, but has never followed a training plan and is looking for accountability to stay injury free by training safely.

With this plan expect to run 4-5 days a week, including an interval speed session or hilly route workout, a tempo run, and a long run every week. We’ll also add weekly goal setting, strength training and recovery/stretching, and you’ll get to your 10km start line feeling confident and strong!

Sample Week One Run Two Workout: 10 min brisk walk warm-up. Run: 10 × 60 sec faster, 60 sec jog between. 10 min easy walk cool-down. By Week Eight participants can expect to run 9-11km continuously.