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:
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
- 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
- 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
- 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
- Beginner group - 40-45mins
- Improver group - 45-55 mins
- Advanced group - 65-75 mins
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
- Air Quality Health Index - ( 7 or higher )
- Air Temperature - ( +30 degrees or warmer )
- If Thunder storm Warning in effect,
- Air Temperature - ( -20 degrees or colder )