Course QuébecKM 00 → 14The complete guide
15 chapters, from your first kilometre to the marathon — and all the way to mountain ultra-trail. A reading plan in 5 stages: follow it in order or pick what you need.
Stage 1 / 5
Lay the groundwork and lace up your shoes.
Why Québec is an exceptional destination for runners: trails, parks, races and an active community across the province.
Everything to start running well: benefits, choosing shoes, Québec layering, accessories, mistakes to avoid and first goal.
Progressive walk-run training plan over 6 weeks to go from zero to 30 minutes of continuous running, injury-free.
Stage 2 / 5
Disciplines, terrain and the big races.
Road, trail, ultra-trail, track, cross-country: understand the types of running to choose the one that suits you.
The best running spots in Québec by region: Montréal, Québec City, Laurentians, Charlevoix, Eastern Townships, Saguenay and their iconic trails.
Must-attend running events in Québec: Ultra-Trail Harricana, Montréal Marathon, Bromont Ultra, QMT and more.
Stage 3 / 5
Fuel, injury prevention, winter and tech.
What to eat and drink before, during and after running. Nutrition strategies for 5K, marathon and ultra-trail.
Plantar fasciitis, ITB, periostitis, Achilles tendinitis: causes, prevention and when to see a physio.
How to run well in winter in Québec: layers, crampons, wind and ice management, tips by temperature.
Strava, Garmin, Komoot, Coros, Suunto: choosing apps and GPS watch for running in Québec.
Stage 4 / 5
Clubs, the marathon, trail and advanced training.
Local clubs, group runs, trail communities and virtual challenges: find your runner tribe in Québec.
The realistic path to marathon: stages, weekly volumes, training plan and taper to nail your first 42 km.
Everything about trail running in Québec: descent technique, specific gear, forest safety and best trails.
For intermediate and advanced runners: VO2 max intervals, tempo, zone 2, cadence, mental and breaking plateaus.
Stage 5 / 5
The final word.
