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. You run at your own risk.
These are free drop in sessions though we appreciate your consideration for your purchases.
Week beginning Apr 22
Advanced Group:
OUT OF RESPECT FOR OTHER RUNNERS & THE CLUB ONLY DO THE WORKOUT PRESCRIBED FOR THAT DAY.
All groups - social warm-up, then time based repeats, social cool-down. Expect total durations of approx:
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.
Please read our running etiquette guidelines.
Workouts cancelled if:
- Saturday, 8:30am
- Wednesday, 6:00pm
- from the store
You must fill out a waiver (only required once) before running with the club. You run at your own risk.
These are free drop in sessions though we appreciate your consideration for your purchases.
Week beginning Apr 22
Advanced Group:
- Wednesday, 6 x 6 mins tempo with 1 min easy jog recovery
- Saturday, 10 x 2 mins hard/2 mins easy
- Wednesday, 4 x 6 mins tempo with 1 min easy jog recovery
- Saturday, 7 x 2 mins hard/2 mins easy
- Wednesday, 4 x 6 mins run/1 min walk
- Saturday, 7 x 2 mins run/1 min walk-jog recovery
- Complete beginners can add in walk breaks as needed
OUT OF RESPECT FOR OTHER RUNNERS & THE CLUB ONLY DO THE WORKOUT PRESCRIBED FOR THAT DAY.
All groups - social warm-up, then time based repeats, social cool-down. Expect total durations of approx:
- Beginner group - 40-45 mins
- Improver group - 40-45 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.
Please read our running etiquette guidelines.
Workouts cancelled if:
- Air Quality Health Index - ( 7 or higher )
- Air Temperature - ( +30C degrees or warmer or -20C degrees or colder)
- If Thunder storm Warning in effect