Before Terry Fox died, he knew that an annual event would be held to commemorate his Marathon of Hope. It would be called, appropriately, The Terry Fox Run. The first Run, in 1981, attracted 300,000 participants across Canada and raised $3.5 million. To date, more than $400 million has been raised worldwide for cancer research in Terry’s name. The Run (you can also walk) is a non-competitive event where people get together as individuals, families and groups to raise money in Terry’s name. It is a day of celebrating his legacy and helping to keep his dream of a cure for cancer alive.
There is no entry fee and no prizes are awarded, although a certificate of appreciation is given when participants complete their journey. Runs are organized in several communities. To find one near you, go to www.terryfoxrun.org or call toll-free, 1-888 -836-9786
Have you ever wanted to participate but worried you weren’t fit enough or wouldn’t be able to complete it, either running or walking? Here is a seven-week program to ensure you can complete the Terry Fox Run, or perhaps another Fun Run or Walk. Count back seven weeks from the day of the event and all you need is the commitment to get going; the rest is all worked out for you!

Gail’s Terry Fox training regime

WEEK 1
Monday:
Runners: 10min walk, then 1min jog/1min walk for 10min, 5min cooldown. Walkers: 15min easy walk
Tuesday:
Runners: 10min walk, 5min jog, 10min
Walk. Go slow! You should not be out of breath or unable to talk. If you are, you are going too fast. Walkers: 20min easy walk
Wednesday:
Runners & Walkers: Both walk and rest (W/R). If you feel good, walk for 20-30min. If you are tired, rest.
_Thursday: _
Same as Monday
Friday:
Same as Tuesday
Saturday:
Same as Wednesday
Sunday:
Runners: 10min walk, 10min jog, 10min walk. Walkers: 30min easy walk
Congratulations! You have just completed your first week. If you are a little tired and sore, that is to be expected. If you are overly exhausted or very sore, shorten the length of your runs by 1/3 next week.

WEEK 2
Monday:
Runners: 10min walk, 5min jog, 10min walk. Walkers: 20min with 5min in the middle at a brisk pace. Brisk means faster than easy. You should still be able to talk, but may need to concentrate to maintain this pace. Do not forget to stretch a little!
Tuesday:
Runners: 10min walk, 15min jog, 5min walk. Remember to go slow. The goal is to jog for the allotted time, not race. If 15min is too long, stop and walk for a minute then continue. Walkers: 30min, 10min brisk in the middle
Wednesday:
Runners & Walkers: Both W/R
Thursday:
Runners: 10min walk, 10min jog, 10min walk. Walkers: Same as Tuesday
Friday:
Runners & Walkers: Same as Monday
Saturday:
Runners: 10min walk, 20min jog, 10min walk. Remember to drink plenty of fluids. Try to hose your legs off with cold water after this session. Walkers: 40min walk. If you feel good, try 15min brisk in the middle.
Sunday:
Runners & Walkers: Both W/R. You can also go swimming to help your legs recover.
At the end of the second week you can expect the enthusiasm of the first week to be replaced by the realization that this takes effort! Right about now you are probably finding that you are slightly tired and that you have to schedule your exercise to make sure you do it. Try making an appointment with a friend who can join you on your training run or walk. Having a partner is a great way to make the training more enjoyable.

WEEK 3
Monday:
Runners: 5min walk, 15min run, 5min walk. I am now calling it a run, not because you need to go faster, but because you are now more confident in your ability! Walkers: 25min, 10min brisk in the middle
Tuesday:
Runners: 5min walk, 10min run, 5min walk
Walkers: 40min, 15min brisk in the middle
Wednesday:
Runners & Walkers: Both W/R
Thursday:
Runners: 5min walk, 20min run, 5min walk
Walkers: Same as Tuesday
Friday:
Runners: Same as Tuesday. Walkers: 30min walk, 10min brisk in the middle. Are you getting enough sleep? What about fluids?
Saturday:
Runners: 5min walk, 30min run, 5min walk
Walkers: 45- 50min, 15min brisk at the halfway point, if you feel up to it.
Sunday:
Runners & Walkers: Both W/R
You are really into your training now. If you have managed to stay with it so far, chances are you will complete the entire program. You should start to feel better about your training as your body is beginning to adjust to the work you have been asking it to do. By the end of the 7 weeks, your body will feel uncomfortable if you don’t exercise!

WEEK 4
Runners: you may notice that the walk before and after your run is no longer required. From this point on, the methods of warm-up and cool-down are up to you. The focus for the balance of the training is to determine how much time you should spend actually running. Do not forget to stretch. Fluid replacement becomes even more important as the length of your runs increase.
Walkers: should remember that when the schedule calls for “brisk” it should be attempted in the middle of your walk.
Monday:
Runners: 20min run. Walkers: 40min, 15min brisk
Tuesday:
Runners: 15min run. Walkers: 50min, 20min brisk
Wednesday:
Runners & Walkers: Both W/R
Try to focus on the fact that you have completed more than half of your training. You should start to feel some anticipation for the fun and excitement of completing the Terry Fox Run or other Fun Run. Keep up the good work!
Thursday:
Runners: 30min run. Walkers: Same as Monday
Friday:
Runners: Same as Tuesday. Walkers: 30min walk, 15min brisk
Saturday:
Runners: 40min run. Remember your fluids. Try to stretch and get a proper cool-down. Cool water on your legs will aid your recovery. Do not be afraid to walk instead of run. This program, due to its brevity, asks you to significantly increase your workload in a short period time of time. Be patient but persistent. Walkers: 60min, 20min brisk. You need to remember your fluids, too. You will be out in the warm sun even longer than the runners. Proper hydration is very important.
Sunday:
Runners & Walkers: Both W/R. Great job!

WEEK 5
Monday:
Runners: 20min run. Walkers: 40min, 20min brisk
Tuesday:
Runners: 30min run. Walkers: 60min, 15min brisk
Wednesday:
Runners & Walkers: Both W/R
Thursday:
Runners: 40min. Walkers: Same as Monday
Friday:
Runners: Same as Monday. Walkers: 30min, 15min brisk
Saturday:
Runners: 50min run. Try to find a friend to run with. Make sure you are running slow enough to talk to one another. Remember to drink fluids before, during and after your workout. Walkers: 1hr 15min. If you feel good, try 2 or 3 brisk sections within this workout. The advice for runners applies to you too: friends, fluids and remember to talk! (If you find that you are talking to yourself, you are either training too much, or not getting enough fluids, or both!)
Sunday:
Runners & Walkers: Both R/W
Only one more real week of training, then you will begin to decrease the effort. This will allow you to participate in the Run recovered and fresh.

WEEK 6
Monday:
Runners: 30min run. Walkers: 40min, 15min brisk
Tuesday:
Runners: 40 min run. Walkers: 1hr 15min, 2 or 3 brisk 10min sections
Wednesday:
Runners & Walkers: Both W/R
Thursday:
Runners: 30min run. Walkers: Same as Monday
Friday:
Runners: 20min run. Walkers: 30min, 15min brisk
Saturday:
Runners: 60min run. With this workout, based on a pace of 7min/km, you will be covering just under the distance of the Run. The day of the Run, adrenaline and excitement will make up the remaining distance! Walkers: 1hr 30min
If you are feeling great, try some brisk sections, although it is more important to know that you can keep up a steady pace for this long. At a rate of approx 10min/km, this workout will approximate the distance of the “Run.”
Well, the hard part is over. Great job!

WEEK 7
Monday:
Runners: 20min run. Walkers: 40min, 15min brisk
Tuesday:
Runners & Walkers: Both W/R
Wednesday:
Runners: 30min run. Walkers: 1hr, 15min brisk
Thursday:
Runners: 20min run. Walkers: Same as Monday
Friday:
Runners & Walkers: Both W/R
Saturday:
Runners: 10min easy run. Walkers: 20min
Sunday: Terry Fox Run
The “Big Day”! Have fun and enjoy the event!