I recently completed the 2026 Vancouver BMO Half Marathon, and it was an incredible experience. Race day brought sunny weather, beautiful ocean views, and mountain scenery throughout the course, making it one of the most memorable races I’ve done.
One of the biggest contributors to my preparation was strength training. Throughout my training block, I focused on lifting heavy resistance twice per week to help build strength and improve resilience for running demands.
I also stayed consistent with stability and unilateral training through my Pivot Dancer classes, where there is an emphasis on ankle stability, core control, single-leg strength, and overall movement quality. These components played an important role in helping me stay strong and manage training load.
For running, I trained three times per week:
One of the biggest contributors to my preparation was strength training. Throughout my training block, I focused on lifting heavy resistance twice per week to help build strength and improve resilience for running demands.
I also stayed consistent with stability and unilateral training through my Pivot Dancer classes, where there is an emphasis on ankle stability, core control, single-leg strength, and overall movement quality. These components played an important role in helping me stay strong and manage training load.
For running, I trained three times per week:
- One speed session, which varied between hill sprints, tempo runs, and interval work
- One long run, which gradually progressed over the course of my training
- One easy run, often done socially with friends or a Toronto run club
A major focus during training was listening to my body and adjusting my plan when needed. Recovery and load management were priorities, and I kept my easy runs and long runs at a relaxed pace to avoid overtraining.
I also worked proactively on injury prevention by addressing areas that felt sore or weak with targeted strengthening exercises. Staying on top of smaller issues early helped me continue training consistently.
Before starting my half marathon-specific training, I first built a cardiovascular base and became comfortable running approximately 16–20 km per week. From there, I followed a progressive 14-week training plan leading into race day.
This was my third half marathon, and one of the biggest lessons I’ve learned is that consistency and gradual progression matter more than trying to do everything perfectly. Strength training, proper recovery, and listening to your body can make a significant difference in both performance and injury prevention.
I also worked proactively on injury prevention by addressing areas that felt sore or weak with targeted strengthening exercises. Staying on top of smaller issues early helped me continue training consistently.
Before starting my half marathon-specific training, I first built a cardiovascular base and became comfortable running approximately 16–20 km per week. From there, I followed a progressive 14-week training plan leading into race day.
This was my third half marathon, and one of the biggest lessons I’ve learned is that consistency and gradual progression matter more than trying to do everything perfectly. Strength training, proper recovery, and listening to your body can make a significant difference in both performance and injury prevention.
Claire Devaney
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