Run Club
- Saturday, 8:30am
- Wednesday, 6:00pm
Meet outside store. Be mindful of other trail users. You must fill out a waiver (only required once) before running with the club.
Sessions are free though please purchase a membership with Athletics Alberta & affiliate with Fast Trax. - a road running annual membership is only $25
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. Social warm-up, then time based intervals out & back. social cool-down Total run time 60-75 mins. Whether your goals are on the road, xc or trail, you’ll benefit from these workouts and have some fun along the way.
Week beginning July 4th:
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
Meet outside store. Be mindful of other trail users. You must fill out a waiver (only required once) before running with the club.
Sessions are free though please purchase a membership with Athletics Alberta & affiliate with Fast Trax. - a road running annual membership is only $25
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. Social warm-up, then time based intervals out & back. social cool-down Total run time 60-75 mins. Whether your goals are on the road, xc or trail, you’ll benefit from these workouts and have some fun along the way.
Week beginning July 4th:
- Wednesday, 6-8 sets of 3 mins tempo with 90 secs easy jog recovery (if doing Sinister 7 this weekend, do 6)
- Saturday, 4 x 10 mins threshold with 90 sec easy jog 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.
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 )