RBC Race For the Kids 2023

Saturday |February 4, 2023|8:00 am- 5:30 pm|With After-race Carnival 

West Kowloon Cultural District

Training program

RBC Olympian Samuel Effah, the Canadian sprinter has created for the Race for the Kids Workout Series. Check out the program and improve your results or just follow the program to get fit.



By Sam Effah (@sam_effah)

  • Two-Time Canadian 100m Champion & Fastest Man in Canadian University History
  • RBC Olympian & competed at 3 World Championships  -> Training for the 2020 Tokyo Olympics


Image result for track drawing(Curve)

**Workout can be done on a standard 400m track or any rectangular field

Warm-Up (15 Minutes)

Easy Jog (1-3 laps)

Dynamic Leg Swings // Front Lunges // Side Lunges // Front Kicks // On the Spot Squats

10 to 20 repetitions of each exercise and 1-2 sets

Workout (20 Minutes) % = effort

Hard: Acceleration on straight (70%), easy on curve (50%), sprint on straight (80%), easy on curve (50%), sprint to the finish (90%) X4


Medium: Acceleration on straight (70%), walk curve, sprint on straight (80%), easy on curve (50%), sprint to the finish (90%) X4


Easy: Acceleration on straight (70%), walk curve, sprint on straight (80%), walk curve, sprint to the finish (90%) X4

2-4 Minutes rest between each set (or as needed)

Cool Down (5-10 Minutes)

Easy Jog (1-3 laps)

Core & Mobility (15 Minutes)

V – Sits, Russian Twists, Crunches (2 sets of 20 each) // Plank holds: front & side planks (1 minute hold, 20 sec rest between, 2 sets)

Stretching (20 Minutes)

Hip Flexor // Calf Stretches // Groin Stretch // Hamstring Stretches

Hold each stretch for at least 45 seconds

Questions or comments? Email: samuel.effah@rbc.com – Exercises can be found with a quick YouTube search.



6 Tips To Crush Your Next Run

By Sam Effah (@sam_effah)

  • Two-Time Canadian 100m Champion & Fastest Man in Canadian University History
  • RBC Olympian & competed at 3 World Championships  -> Training for the 2020 Tokyo Olympics

1. Proper Footwear

As an RBC Olympian in the sport of Athletics, I know first-hand the importance taking care of your feet. Before heading out the door, be sure to assess the condition of your shoes.  A combination of proper cushioning and support are key to keeping your legs in good shape. Poor foot support can lead to stress fractures, muscle imbalances – and in some cases long term running problems (Yikes!). Contact your local running store to find a shoe that works for you. 

2. Hydration & Fueling

 Be sure to hydrate well and fuel up ahead of time (at least an hour before the run). A sports drink that contain electrolytes are key for ‘heavy sweaters’ and for those who experience dehydration easily.  Being able to replenish lost fluids will help prevent cramping and overworked muscles.  In terms of fuel, I find this unique to the individual. Stick to foods that your stomach can handle. For some, pre fueling is strict and consists of light breakfast foods. I recommend a meal containing a balance of protein (eggs), carbs (bagel), an avocado or banana and a tall glass of water before hitting your stride.

3. Warm up

So you’ve got your shoe game going strong, you’re fueled up, and you’re ready to really pound the pavement! But have you warmed up yet? Failure to do so can lead to serious injury; like pulling a muscle or a straining a tendon.

A good warm up routine will get your blood flowing and elevate your heart rate. Dynamic stretching and movements are really helpful, so including things like jumping jacks, squats, butt kicks or leg swings are a great place to start. Giving your muscles a chance to warm up and to adjust to the run is vital.  Start by walking at a slow pace for 10-12 minutes, before then moving into to a moderate run. Be sure to begin your run at a comfortable pace and ramp up the intensity as needed.

4. Set a goal and run consistently

Are you keeping track of your progress? As an Olympic level athlete I write down every workout I do.  I’m not saying you need to keep track of every calorie burned and every step taken – but be sure to record how you feel after every running session. Everyone reacts to workouts differently, so getting an idea of what works for you is crucial.

If you want to run a 35 minute 5k, write this down in a journal or note book. Set aside specific days of the week where you’re likely to have blocks of time, this way you can efficiently work towards your goal. 

Make a schedule where you can achieve your goal within an appropriate timeline – the more detailed the better!  With RBC’s Run for the Kids coming up, it’s important to slowly ease yourself into daily workouts, so by competition time, you’re confident, strong and ready to roll. Consistent training is key!

5. Take Action!

Having an accountability partner is really helpful. This is an individual who checks in on you during regular intervals throughout your training week. They keep you accountable and on track to achieving goals though messages of encouragement.  On days where you lack motivation, accountability partners can be the difference between sleeping through your alarm clock – or getting a great morning workout in!

6. Cool down, Stretch & Refuel

After any solid workout, your body deserves a good stretch and quality cool down.  Personally, I make sure to take at least 20 minutes to do some easy walking and stretches.  During cool down I focus on glutes, hamstrings, quads and feet.  Immediately after training I also make sure to have a protein bar or a balanced meal of carbs, protein ready.

With the above tips and tricks you are now equipped to take on running. Good luck RBC’ers and I look forward to hearing about your journey!

How do you prepare for your run?