Greatings all!


It is with great pleasure that I will accompany you as the Club Boréal coach. I look forward to meeting you on Wednesdays at track or to answer questions via social networks (Facebook) or by email ( Here are 5 paragraphs that sum up my coaching philosophy:



Sharing and motivation

Training in a group is a great source of motivation. You make new friends and it's a great way to socialize, chat and find useful information to reach your goals. I strongly encourage you to come and attend group training.


Achieving and challenging yourself

A running club makes it easier for runners to compete against people of their caliber. However, I recommend an approach based on surpassing oneself and on healthy competition. Comparing yourself with others can sometimes be useful in order to set goals for yourself, but it is essential to understand that what matters in a race is not a rank but rather the surpassing of oneself.


Discipline and autonomy

It is important to know your V1 to V6 speed, your 5km / 10km / 21km / 42km pace as well as your relaxed pace to know how fast you have to do the interval or the requested run. The more you are independent and in control of your training plans, the more you will progress. It is also essential to know your abilities and not to skip steps. Be disciplined and do not push your body too suddenly, everything must be done gradually to reach your goals while staying healthy.


No obsession with PB (Personal Best)

I recommend realistic and continuous progression. It would be unwise to perform ask you to perform excessive speed intervals hoping to radically reduce your times in a competition (it is normal to progress quickly when you are starting). Your body needs a period of adjustment from the extra effort you are asking so be patient and respect your body. It is better to progress slowly and sustainably than to go radically.


Limit mechanical stress

Running is a mechanical stress that you subject your body to. Stress allows you to perform, but it can also be your enemy that sets you up for an injury. Be alert to signals from your body and do not neglect flexibility exercises, warm-ups and recovery between training and competitions.






The programs are based on a gradual increase in volume. The majority of outings are for basic endurance and easy jog will be encouraged.  



I offer strengthening exercises after the track training, exercise suggestion for home.  



Speed improvement is achieved by the work at  track (Vo2max development).  



I’m will offer activation plans and education before track training.  



I will post videos on Facebook for dynamic / static mobility exercises and stretching.  



Recovery is done on days of rest or by going out below basic endurance (easy jog). It is strongly encouraged to establish a routine where the days of rest (or active recovery) allow the athlete to have the energy necessary for interval training, limit endurance and / or the long outing on Saturday. I will also remind you of the importance of sleep and healthy eating.  



I will publish some information prioro to each Club Boréal targeted group race to touch on the following elements: Know your pace over all distances, practice negative split, practice rhythm changes, practice a strong end, analyse the course and conditions, split your effort (example: 1/3 find your rhythm, 2/3 work to maintain it, 3/3 Push, mental focus / kick)  


Mental preparation

Particular attention will be given to building an emotional state facilitating mental preparation (motivation, set goals, management of emotions, developing confidence). I want to build a psychologically healthy environment for the athlete (competition against oneself and not in relation to others, encouragement, acceptance of our limits). I will regularly publish race related articles / studies that help keep you motivated.



The programs are based on the gradual increase in volume. The majority of outings are on basic endurance and easy jog will be regularly encouraged.



The longer the athlete runs, the more resistant he becomes.


The more the athlete respects the limits of his body and does not skip the stages, the healthier he remains and progresses according to a realistic curve.


The more the athlete works on the determinants of performance, the more he masters his sport in harmony with his abilities.





Here is how I build the skeleton OR outline for each of the plans I propose.


  • I start at the end (competition, objective of the athlete) in order to build the work environment.

  • I stress to athletes that these plans can be variable.

  • I make the athlete aware that he must respect the cycles (Microcycle; Mesocycle; Construction / Overcompensation, Sharpening (Tapering); Macrocycle).

  • I try to avoid performance stress with suggested data (Speed ​​5K, V10k, V21k, V42k, relaxed pace, exercise ratings) that fit with the reality of the athlete.

  • I make the athlete aware of the potential problems that can occur when not respecting the plan and that being aware of it helps reduce performance stress (external factors, having moments of recovery, accepting that we are not progressing all the time).

  • I stress the importance of respecting the following recovery table and % of aerobic / anaerobic effort after any competition. Avoid falling quickly into lactic anaerobic (oxygenation capacities of the body are exceeded by the intensity of the effort, consisting of the breakdown of muscle glycogen into lactic acid). I only promote anaerobic during track training (and sometimes a little during tempo outings), the other training is entirely aerobic.

Alvaro Table English.PNG

The plans I propose have a common to work goal: Intervals to develop

  • Vo2Max.

  • Gradual increase in volume to improve resistance.  


  • The plans will be built according to the calendar of events established by the Club Boréal.

  • The 5/10 km preparation plans will be renewed every 2 months (8 weeks)

  • The 21k (12 weeks) and 42k (16 weeks) plans will be combined with the Club Boréal calendar. –

  • During periods without competition, athletes will be invited to follow the "maintenance / transition plan" while waiting for the next Mesocycle renewed every 2 months.




  1. Very light warming up and jogging.

  2. Warming of the articulation, dynamic exercises range and mobility dynamic exercises, small sprints, educational running.

  3. Short / split intervals / limit endurance.

  4. Cool down. Jog barefoot (or with stockings).

  5. Strengthening and flexibility exercises, dynamic and static stretching.

  6. I accompany athletes during the entire process training.

  7. I supervise short intervals / Split / Limit endurance by indicating split times.