The MIOBI and  8km Run

Training Tips

Whether you’re a seasoned athlete or a fearless first-timer, the Make it or Break it Challenge and 8km Run offers an opportunity to embrace the thrill of the climb and the triumph of reaching new heights.

We are offering up some training tips to help you with your journey.

1. Start Slowly: Begin your training gradually, especially if you’re new to hiking or strenuous physical activity. Start with shorter portions of the trail and gradually increase the intensity and duration of your hikes as your fitness improves.

2. Build Endurance: Since the Coquitlam Crunch trail involves a significant uphill climb, focus on building your endurance. Incorporate regular cardio exercises such as walking, jogging, cycling, or using the stair climber at the gym to improve your cardiovascular fitness.

3. Strength Training: Strengthening your leg muscles will be particularly beneficial for tackling steep inclines. Incorporate exercises like lunges, squats, calf raises, and step-ups into your workout routine to build strength in your lower body.

4. Practice Hills: If possible, train on hills or inclines to simulate the conditions of the Coquitlam Crunch trail. Seek out local trails or use a treadmill with incline settings to get accustomed to climbing uphill.

5. Interval Training: Incorporate interval training into your workouts to improve your overall fitness and stamina. Alternate between periods of high-intensity effort, such as brisk walking or jogging uphill, and periods of recovery.

6. Stay Hydrated and Fuelled: Proper hydration and nutrition are essential for performance and recovery. Drink plenty of water before,during, and after your training sessions, and fuel your body with nutritious foods that provide sustained energy.

7. Practice Consistency: Consistency is key to improving your fitness level and preparing for the challenge. Aim to train regularly, gradually increasing the intensity and duration of your workouts over time.

8. Rest and Recovery: Allow your body adequate time to rest and recover between training sessions to prevent injury and optimize performance. Incorporate rest days into your schedule and listen to your body’s cues.

9. Gear Up: Invest in proper hiking gear, including supportive footwear with good traction, moisture-wicking clothing, and a comfortable backpack to carry essentials such as water, snacks, and sunscreen during your training sessions.

10. Trail-Specific Training: As you get closer to the event, incorporate specific training sessions on the Coquitlam Crunch trail itself to familiarize yourself with the terrain and build confidence for the challenge.


Remember to listen to your body, adjust your training as needed, and celebrate your progress along the way. The Coquitlam Crunch Challenge is not only a physical test but also a rewarding outdoor experience!