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

Social warm-up, then time based repeats, social cool-down.  Total run time 60-75 mins.  

You must fill out a waiver (only required once) before running with the club.  No waiver - no run.  These are free sessions & you run at your own risk.

Week beginning Mar 20
  • Wednesday, 5 x (5 mins tempo/90s easy jog recovery), 5 x 20sec fast/60sec rest
  • Saturday, 4 x (8 mins tempo/2mins fast recovery)
    • ​Threshold effort is a 'comfortably hard' effort - conversation is not possible.  If in a race scenario, it's the effort you could sustain for approx 1 hour, so somewhere between half marathon & 10k effort for most
    • Hard effort is a level up, so more like 5K to 10K race effort
    • 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
    • Workouts should begin & end with an easy paced warm-up & cool-down, normally 15-20 minutes.
    • 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.  

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. 

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