Facebook Instagram
  • Français

Road Running & Speed Walking

You can join our road running and speed walking clubs at anytime!
  • Annual membership: $235
  • Seasonal membership: $105
  • (4 months: January to April, May to August, September to December).
    Registration fees include mandatory affiliation with Fédération d'Athlétisme du Québec.

    Contact course@kilomaitreslasalle.com
A group of people is engaged in marche rapide on a track during daytime under clear skies. They are all dressed in athletic attire, moving briskly with determined expressions.
Two women, wearing white "Kilomaitres" shirts and numbered bibs, are engaging in a marche rapide during an outdoor race event. They are smiling and jogging on a road with other participants in the background.

Adult Road Running Programs (18 years old +)

Head Coach : Francisca Rüssli
A group of people wearing winter clothing and Santa hats, ready for some festive marche rapide, pose together in front of a wall mural depicting a tree.
Recreational Road Running
  • Recreational road running group: 3 or 4 training sessions per week (including 2 supervised sessions), from 5 km to a half-marathon.
  • For runners who run primarily for fitness and well-being and who do not necessarily plan to enter competitions.
  • To join the recreational runners, the participant must be able to run 5 km in about 32 minutes and 1 hour continuously.
Competitive Road Running
  • Competitive road running group: 4 or 5 training sessions per week (including 2 supervised sessions), from 5 km to a marathon.
  • For advanced runners who can accumulate mileage and who like to take part in competitions. Some target competitions are included in the program in May, September and October.
  • To join the competitive road running group, the participant must be able to run 5 km in about 26 minutes.
A group of nine people in running gear stand together for a photo in front of a sign that reads "Tamarack Homes Ottawa" outdoors, ready for their marche rapide.
A group of runners, wearing numbered race bibs and dressed in cold-weather athletic gear, stand together for a group photo outdoors. This dedicated team also enjoys engaging in marche rapide to diversify their training.
Road Running for Beginners
  • Road running for beginners: 2 training sessions per week.
  • For people who want to start running or those who want to get back in shape.
  • Except in the winter, training sessions mainly take place on the track.
  • There are no requirements to join this group.

Adult Speed Walking Program (18 years old +)

Coach : Karine Champeau
Speed Walking
  • 3 or 4 training sessions per week (including 2 supervised sessions) on the track, the LaSalle cycling path or Angrignon Park.
  • This walking program which aims at developing one’s cardiovascular and motor skills, is an excellent way to improve your physical condition.
  • During the training sessions, the participants alternate between different walking speeds from a natural pace to a more dynamic pace.
A group of people standing together on an outdoor track at night, dressed in athletic wear, appears ready for a vigorous session of marche rapide.

Examples of training programs for the recreational, competitive and speed walking groups:

A group of nine runners in athletic gear, some wearing numbered bibs, smiles and poses for a photo against a stone wall, ready for their marche rapide.
Recreation
View Program
A group of adults and children, many wearing winter clothing and race numbers, stand at the starting line of a marche rapide event on a bright day. Trees and buildings are visible in the background.
Competitive
View Program
Four runners are engaging in a marche rapide on a park path during a race, wearing race bibs and cool weather gear.
Speed Walking
View Program

Training Schedule and Location

Group training sessions supervised by a coach:

Operation of our Programs

  • Every four weeks, the head coach sends the group programs to all members by email.
  • Supervised group training sessions on Monday and Wednesday from 6:30 PM to 8:30 PM on the Fritz-R.-Prévost track or on the cycling path.
  • All training sessions start with warm-ups and drills and end with stretching and strengthening exercises.
Several people are doing lunges on a track field, possibly as part of a workout session led by a coach. Some participants may also incorporate marche rapide into their routine. Trees and a fence are visible in the background.
Follow us on Facebook & Instagram!
Facebook Instagram

Our Team of Coaches

Francisca Russli, with her blonde hair and sunglasses, smiles while sitting in front of a chain-link fence, dressed in a white top.

Francisca Russli

Francisca Rüssli has been coaching the Kilomaîtres since 2004 and act as head coach.

Read More
A person with long hair stands outdoors, with water and buildings in the background, painting a serene picture reminiscent of Karine Champeau's vibrant landscapes.

Karine Champeau

Karine Champeau is a member of the Kilomaîtres LaSalle coaching staff since 2011, currently coaching the speed walking group.
Read More

You want to join Kilomaîtres LaSalle?

Nothing could be easier! Click on the Registration button below to access the site of our registration services supplier.
  • Annual membership: $235
  • Seasonal membership: $105
  • (4 months: January to April, May to August, September to December).

Want to try out and see if you like the group, the programs and the coaches? We’ll give you two free sessions to do so!

Register
A group of people pose for a photo outdoors near an establishment with blue awnings. Some are kneeling while others are standing, and several hold ice cream cones or cups, enjoying a break from their marche rapide.
For more info on the club:
Francisca Russli, with her blonde hair and sunglasses, smiles while sitting in front of a chain-link fence, dressed in a white top.

Francisca Russli

Francisca Rüssli has been coaching the Kilomaîtres since 2004 and acts as head coach.

Francisca holds a Bachelor’s degree in Education from the University of Zurich in Switzerland, as well as a diploma in massage therapy (orthotherapist) from the Académie de massage scientifique and a certification as a yoga teacher.

She was a member of the Swiss National Triathlon Team for more than 10 years, Junior European Champion and member of the Swiss National Cycling Team. Francisca has participated in numerous worldwide competitions counting towards the International Triathlon Union (now World Triathlon) World Championship.

As head coach of Kilomaîtres LaSalle, she develops the running and walking programs for the club, prepares and leads the stretching and muscle exercises with coach Karine Champeau, and supervises the road racers. Francisca holds Level I of the National Coaching Certification Program (NCCP) in Triathlon and Level II in Athletics (Entraîneur de club – Endurance).

A person with long hair stands outdoors, with water and buildings in the background, painting a serene picture reminiscent of Karine Champeau's vibrant landscapes.

Karine Champeau

Karine Champeau is a member of the Kilomaîtres LaSalle coaching staff since 2011, currently coaching the speed walking group.

Karine holds a Bachelor’s degree in Kinesiology from the Université de Montréal and a Master’s degree in Human Kinetics from the Université de Sherbrooke where she studied the effects of physical activity on aging.

As a kinesiologist, Karine facilitates the stretching and strengthening sessions of the Kilomaîtres and prepares the strengthening programs that are sent to the members.