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  • Shop
  • Who We Are
  • Run Coaching
  • Run Club
  • Ski Workouts

Run Club
 - Saturday, 8:30am
 - Wednesday, 6:00pm
 - from the store


You must fill out a waiver (only required once) before running with the club.  No waiver - no run.  You run at your own risk.  Please read our running etiquette guidelines.
These are free drop in sessions - though please consider us for your purchases!

Week beginning Dec 04 (HEADLAMP REQUIRED)
Advanced Group:
  • Wednesday,  7 sets of (3 mins tempo/30 sec easy/90 sec hard) with 1 min between sets
  • Saturday,  10-8-6-4-2-1 mins progressive with 2 mins easy jog recovery
​Intermediate Group
  • Wednesday, 5 sets of (3 mins tempo/30 sec easy/90 sec hard) with 1 min between sets
  • Saturday,  8-6-4-2-1 mins progressive with 2 mins easy jog recovery
​Beginner Group
  • Wednesday, 5 sets of (3 mins run/30 sec walk/90 sec run faster) with 1 min walk between sets
  • Saturday,  8-6-4-2-1 mins run with 2 mins walk recovery

​All groups - social warm-up, then time based repeats, social cool-down. Expect total durations of approx:
  • Beginner group - 40-45mins 
  • Improver group - 45-55 mins
  • Advanced group - 65-75 mins
​
Workouts will be a variety of tempo runs, long and short repeats/intervals and hills.  We’ll use bike paths in winter, adding grass and trail in the warmer months.  Whether your goals are on the road, xc or trail, you’ll benefit from these workouts and have some fun along the way. 

Tempo is a generic term for faster running paces; how fast can be dictated by the nature of the workout, considering the repeat frequency, length & rest type/duration, weather/footing conditions.  Generally somewhere between half marathon & 10K pace or effort
Hard (or Fast) is reserved for shorter bouts of more intense running.  Again, consider the frequency, duration and rest.  Typically 5K or faster effort.

Complete the interval workouts as fast as comfortably possible considering the length of reps, number of reps, and recovery periods.   Use the first one to find your rhythm.  Always stay in control - if you feel out of control, turn it down a notch, if too easy, take it up a notch.  At the end you should feel like you could have completed one more repeat if you had to.  Don't get hung up on a particular pace, try to feel.

Run workouts out of the shop will be cancelled if the following occurs one hour prior to workout on the Environment Canada website.

Summer
  • Air Quality Health Index - ( 7 or higher )
  • Air Temperature - ( +30 degrees or warmer )
  • If Thunder storm Warning in effect
Winter
  • Air Temperature - ( -20 degrees or colder )