Youth Ambassador Tips

Strength Training

Aerobic Training

Effortless Running



Ultra Tips


Derrick has been very busy for the past several months training and preparing the i2P Lost Coast Youth Team for all phases of their running programs! An expert trail and ultra runner, Derrick takes a very methodic approach to his coaching programs. Below are some tips, strategies and the training programs he prepared for the Youth Team!

Youth Ambassador Running Training Plan

  • Running Training Phase 1
  • Running Training Phase 2
  • Running Training Phase 3

Derrick's Running Tips

Easy Does It

Don't make the mistake of doing too much too soon. Ease into your program and include regular walk breaks mixed in with your running. Over time, you can gradually reduce the walking breaks and increase the length of your running.

Goal Setting

Goal setting is a great way to stay motivated, but make sure that your goals are realistic and attainable. Short-term goals are great goals to shoot for, such as beginning a running program. Don't be afraid to make long-term goals too. You can do anything, if you set your mind to it!


Make your running program an important part of your daily and weekly routine. Commit to 3 days of running per week to begin with. It's much better to run 3 times per week for two weeks, instead of running 6 times in one week (and then taking the next week off).

Time vs Distance

Keep a training log and record the number of minutes run, rather than the number of kilometers. Counting kilometers can lead to running more or faster than you should, which can risk potential injury.

Friend Factor

Run with a friend or a running group. This is a great way to build consistency into your running program. You'll have more fun and it will help the time fly by. Be creative by having your friends and family, who might not be runners, bike or inline skate alongside with you!


Trail running is a fun way of getting away from the hustle and bustle of the streets and roads. The lower impact of natural surfaces also helps to keep your body healthier and less prone to injury.

Healthy Habit

Make your run an important part of your day. Plan it like any other appointment, job or class. This is time for you and should be treated as a priority. You're worth it!

Cross Train

Cross training is a great way to increase your fitness level. In addition to your regular running program, try other activities such as cross-country skiing, biking or tennis. This will give your muscles extra recovery and give you a great workout!


Don't always run the same distance or same route - mix things up a bit. You can try running a shorter distance, a medium distance, and a slightly longer distance. Mix in a route that includes some hills or a trail that you've never run before.

Keep It Fun

Running is play. The more that you keep it light and fun, the more likely you are to keep doing it and including it as an important part of a happy and active lifestyle.