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.. 
These are free drop in sessions - though please consider us for your purchases!

Week beginning June 5
Advanced Group:
  • Wednesday, 10mins tempo, 2mins easy, 8 x 60sec hill sprints with walk/jog recovery 
  • Saturday, 2 x 10mins tempo with 2 mins easy, 5 x 2min hard/2mins easy
​Intermediate Group
  • Wednesday, 8mins tempo, 2mins easy, 6 x 60sec hill sprints with walk/jog recovery
  • Saturday, 2 x 8mins tempo with 2 mins easy, 4 x 2min hard/2mins easy
​Beginner Group
  • Wednesday, 8 x (2 min run/1 min walk/jog)
  • Saturday, 5 x (3 min run/1 min walk/jog) then 5 x 15sec strides with walk/jog back 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

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.

Be mindful of other trail users
.  
Run workouts out of the shop will be cancelled if the following occurs one hour prior to workout on the Environment Canada website.
Summer Winter