Training for the Rock’n’Roll Montreal 10k

Montreal Pic from Trip Advisor

Happy Monday friends!

Now that our Canada vacation is over, it’s back to the real world which includes digging my way through work and blog emails, catching up, and reviewing what our calendar has for the rest of August and September. In case you missed it, I shared our first recap from the trip last week. I am going to dedicate two posts per week over the next three weeks to recapping our Canadian trip details. But today, as part of my return from vacation, it’s time to talk about another fun topic – racing!

During the flight, I realized that in just five weeks we return to Canada to run the Rock’n’Roll Montreal 10k as part of my Rock’n’Blog Ambassador partnership with the Rock’n’Roll race series. While Bo has been to Montreal twice before, this will be my first time visiting the city!  It seems like there are a number of great  bike tours of the city which will allow us an opportunity to get to know the city together while not exhausting our legs.  Since we are both traveling a lot during August and September this is a shorter, two night trip. We are flying in first thing Saturday morning and leaving early Monday morning, following Sunday’s race.

Montreal 10k

I am thankful that Bo and I decided to drop down to the 10k from the half marathon as the 6.2 mile distance is the perfect way to ease back into training and running after a few months of less focused training. I am excited to start tracking the pace, distance and feel of my runs while preparing for this race. While I could definitely run the 10k distance today, it will be far more enjoyable to feel strong and prepared going into the September 25th race!  Since the race is relatively flat, I am going to focus my limited training on speed and building my mileage versus having a specific hill workout. Since some of my longer runs will be in Prospect Park or include bridges, I will definitely still log a few hilly miles over the course of the next few weeks.

Rock'n'Roll Montreal 10k elevation map10k Training Plan

  • Runs: 3x a week (1 speed, 1 mid-distance run and 1 longer run at goal 10k pace per week)
  • Yoga: At least 1x a week
  • Cross Training: At least 2x a week


  • Enjoy the race.
  • Run a strong race.
  • Possibly run a PR (57:17 or 9:19 pace per mile) depending on weather and training

This plan will help me get back on track with the regular workouts and running that I crave, while also ensuring that I am still able to enjoy the flexibility. This plan will allow me plenty of opportunities to workout with friends as well as ensure I do not put too much pressure on myself.  Based on how the first few weeks of 10k training go, I will assess my goals for the Rock’n’Roll Brooklyn Half Marathon which is two weeks after this race.   If the first two weeks go well and I can easily hit my pace goals during my long runs, then I will increase the long runs in preparation for the half marathon and 10k versus limiting them to 6 or 7 miles.

Your turn: Are you heading to Montreal for this race or the half marathon? If you’ve been to Montreal, any restaurant, museum or other recommendations? 

All images are from the official Rock’n’Roll Montreal Website

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  1. Kirsten Lisa Jordan August 22, 2016 / 9:59 pm

    Montreal is a great city! I went to university there and lived for many years. Joe Beef (, Pied du Cochon (, Barroco ( and Garde Manger ( are great dinner options. Montreal is famous for its smoked meat sandwiches and bagels (St Urbain). There’s also so many great BYOB restaurants in Montreal (by duluth and Prince Arthur). Renting a bike and cycling along Lachain Canal is a great way to spend an afternoon! Definitely check out Mont Royal for some great city views as well! Feel free to send me an email if you want more options – Montreal is a pretty walkable city as well!

    • ashleyd August 23, 2016 / 1:47 am

      Thank you so much Kirsten! Bo is going to be SO excited about the smoked meat sandwiches! 🙂

      • Megan August 23, 2016 / 2:45 am

        Mile End in Brooklyn recreates this Montreal classic as well. Great place to get your fix at home.

    • ashleyd August 23, 2016 / 1:46 am

      Thank you so much for sharing this Danielle!

  2. Courtney August 23, 2016 / 2:38 pm

    You guys would really like Liverpool House. It’s right next to Joe Beef (same owners). Once when I went to MTL, we tried to get into Joe Beef and couldn’t, so did Liverpool House instead. It was delicious!

    One of my good friends lives in MTL, and I so wish I was doing this race. I’ve never done any Rock’N’Roll races before. On the bucket list.

    Looking forward to reading the recap. Have so much fun!

    • ashleyd August 24, 2016 / 7:47 pm

      Thank you so much Courtney!

  3. Nicole August 23, 2016 / 2:57 pm

    Montreal is a great small city. Your trip out west looked amazing. Welcome home!

    • ashleyd August 24, 2016 / 7:47 pm

      Thanks Nicole! I can’t wait to discover Montreal!

  4. Carol M Tucker August 28, 2016 / 8:23 pm

    We went to Montreal 9 years ago (for our honeymoon). We had great food but I don’t remember any names, but if you have time to check out museums, I’d suggest going to the museum housed in the fort. I didn’t caption my photos so I had to search around, but it must be the Stewart museum We enjoyed our visit there and even got to watch the cannons get fired. its on the same island with the Biosphere

    • ashleyd August 29, 2016 / 12:44 pm

      Thanks for the recommendations Carol!

  5. Jess August 29, 2016 / 11:21 am

    I’ve only been to Montreal once before but it was for work–so I’m pumped to explore via the race and in general! We still have to do our research of what we are planning on doing too! I’ll have to check out some of the recs you got! 🙂 Glad to hear you are going to drop down to the 10k. Not worth getting burnt out!

    • ashleyd August 29, 2016 / 12:33 pm

      I couldn’t agree more Jess! My goal is to do some strong speed work between now and then since I know I can do the distance already. I am going to try and book a cycling tour today!

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