Candon Running Community

07/09/2026

🏃‍♂️🔥 READY KANA BA SA THURSDAY TIME TRIAL?

Before you chase your target time, make sure your body and mind are ready. Get enough sleep, hydrate, fuel properly, prepare your gear, and don’t forget a proper warm-up.

Prepare today. Perform on Thursday. Trust your training! 💪🔥

— Candon Running Community 💙💛

05/09/2026

🏃‍♂️ OUR COMPLETE WEEKLY TRAINING STRUCTURE 🔥

For everyone following our training guide, here is our complete weekly structure:

1️⃣ Sunday – Long Run
2️⃣ Monday – Recovery Run
3️⃣ Tuesday – Interval Session
4️⃣ Wednesday – Midweek Long Run
5️⃣ Thursday – Interval Session
6️⃣ Friday – Progressive Run
7️⃣ Saturday – Rest Day 😴

Each day has a purpose. The goal is not to run hard every day, but to balance endurance, speed, recovery, and consistency.

📌 Follow the structure. Trust the process. Stay consistent.

If you have questions or need clarification about any training session, feel free to send us a message. 💬

Candon Running Community 💙💛
One team. One goal. Stronger together!

01/09/2026

🏃 WEDNESDAY — MIDWEEK LONG RUN
Goal: Build endurance while allowing the body to recover from Tuesday’s quality session.
Training Design:
Warm-up: 10 minutes easy jog + dynamic mobility
Main run: 60–90 minutes at easy/conversational pace
Intensity: RPE 3–5/10
Pace: Comfortable and controlled—do not chase speed
Hydration: Drink as needed, especially in hot/humid conditions
Fuel: Consider fueling during the run if going beyond ~75–90 minutes
Cool-down: 5–10 minutes easy walking/jogging
After: Light stretching and good recovery
🎯 Key Reminder
Tuesday = quality. Wednesday = endurance.
If your legs are still heavy from Tuesday intervals, reduce the duration to 45–60 minutes rather than forcing the full 90 minutes.
“Build endurance today. Become stronger tomorrow.” 🏃‍♂️🔥

31/08/2026

🏃 TUESDAY — INTERVAL SESSION

Goal: Develop speed, VO₂max, running economy, and the ability to maintain faster efforts.

Suggested design:

Warm-up: 15–20 min easy jog + dynamic drills

Strides: 3–4 × 60–80m

Main set: 6–10 × 400m at controlled 5K effort

Recovery: 90 sec easy jog/walk between repetitions

Cool-down: 10–15 min easy jog

Mobility: 10 min after the session

💡 Key rule: The first repetition should not be your fastest. Aim for consistent, controlled repetitions and finish feeling strong rather than completely exhausted.

Training message:

> “Run fast with control. Every repetition builds a stronger runner.” 🔥🏃‍♂️

30/08/2026

MONDAY RECOVERY RUN 🏃‍♂️💙

Start the week easy and let your body recover from the weekend miles. Keep the pace comfortable, focus on good form, stay hydrated, and finish with light mobility.

Easy miles today. Stronger legs tomorrow. 💪🔥

— Candon Running Community 💙💛

29/08/2026

SUNDAY LONG RUN 🏃‍♂️🔥

Take it easy, stay steady, and enjoy the miles. Focus on endurance, hydration, proper fueling, and consistency—not speed.

Run today. Build strength for tomorrow. 💪🏃‍♂️

— Candon Running Community 💙💛

27/08/2026

Tara!

27/08/2026

Intayon agtaray Ken agpasyar mga ka runners!!!

DISCOVER PASUQUIN!

For the first time ever, Pasuquin is bringing a big fun run that’s more than just a run it’s a chance to create memorable experiences, connect with fellow Kailians, and build a stronger running community.

Let’s run together, make new memories, meet new friends, and celebrate the place we call home. Every step brings us closer, not just to the finish line, but to a community that keeps moving forward.

Ready, Kailians?
Lace up. Show up. Let’s run, connect, and Discover Pasuquin!

Registration opens soon!

26/08/2026

THURSDAY SHORT INTERVALS 🏃‍♂️⚡

Short intervals, big impact! Focus on speed, good form, and controlled effort. Try 8–12 × 400m or 12–16 × 200m, with easy jog/walk recovery between reps.

Train smart. Run strong. Stay consistent. 💪🔥

— Candon Running Community 💙💛

26/08/2026

MIDWEEK LONG RUN 🏃‍♂️🔥

Midweek miles are all about building endurance and staying consistent. Aim for 60–90 minutes at a comfortable, conversational pace—stay hydrated, fuel properly, and listen to your body.

You don’t have to be fast. Just keep moving forward. 💪
Every mile today builds a stronger runner tomorrow. 🏃‍♂️💙💛

— Candon Running Community