Fall 2017 Class Schedule

Monday                                  Open-Water 

Tuesday                                  Run/Walk Clinic 6p 

Wednesday                             Open-Water

Thursday                                 Run/Walk Clinic 6p 

Friday                                     Open-Water

Saturday                                 Run/Walk Clinic 8a

Sunday                                   Open-Water  


Marathon/ Half Marathon Training Paces

Marathon Finish Times

Times     Easy(min/Km)   Marathon(min/Km)   Threshold(min/Km)

3:15           5:28                      4:40                                4:22

3:20          5:34                      4:45                                 4:27

3:25          5:46                      4:56                                 4:36

3:30          5:52                      5:01                                  4:41

3:35          5:58                      5:07                                 4:47

3:40          6:05                      5:13                                 4:53

3:45          6:12                       5:20                                4:59

3:50          6:27                      5:33                                 5:11

3:55          6:34                      5:40                                 5:18

4:00          6:43                      5:47                                 5:25

4:05          6:51                       5:56                                 5:32

4:15           7:00                      6:04                                 5:39

4:25          7:19                       6:21                                  5:26

 

Half Marathon Finish Times

Times     Easy(min/Km)   Marathon(min/Km)   Threshold(min/Km)

2:30          8:18                       7:14                                6:46

2:25          8:04                      7:01                                6:34

2:20          7:52                      6:50                               6:24

2:15           7:41                      6:40                               6:14

2:10           7:19                      6:21                                5:56

2:05          7:09                      6:12                                5:47

2:00          6:51                      5:56                                5:32

1:55           6:34                      5:40                               5:18

1:50           6:19                      5:26                                5:05

1:45           6:05                      5:13                                4:53

1:40           5:46                      4:56                               4:36

1:35           5:34                      4:45                               4:27

1:30           5:13                       4:26                               4:11                                                            

 

10k Finish Times

Times      Easy(min/Km)   Marathon(min/Km)   Threshold(min/Km)

1:30             10:50                    9:30                                8:55

1:25             10:15                     8:59                                8:25

1:20             9:44                     8:30                                7:58         

1:15              9:09                     7:59                                7:29

1:10              8:35                     7:28                                6:59

1:05             8:00                      6:58                                6:30  

1:00             7:29                      6:30                                6:04

00:55           7:00                     6:04                                5:39

00:50           6:19                      5:26                                5:05

00:45           5:46                      4:56                               4:36  

00:40            5:13                      4:26                               4:11

 

For the remainder of the summer, we will be focusing on 4 key workouts per week. Three with the Club and one on your own.

This new training premise is that running performance is achieved through separate components: the cardiovascular system, running muscles, the ability to cope with and minimize lactic acid, the maximum oxygen uptake capacity, speed, and efficiency of the runner’s movements. Each system is improved by training at a particular intensity. Each run works at least one of these systems and when you put it all together over the course of a season, each run is a puzzle piece that comes together to improve your performance as an athlete.

Workouts will still consist of SPEED, HILL, INTERVALS and LONG runs. The only addition, the pace that you perform at will be tightly dictated and maximum benefit. 

Training Paces

Easy. The E pace is for easy running. It is typically used for recovery between intervals, the bulk of many long runs, and "non-quality workouts".

Marathon. This is a runners predicted or actual marathon pace (for our purposes - ANY desired race finish time, regardless of distance).

Threshold. This is the primary pace used for intervals, and is intended to maximize V̇O2max


Tuesday's Workout ~ Port Dover Track 6pm

September 19th, 2017

Fall 2017 Learn-to-Run

Orientation ~ 60 min - walk only (1:00 walk/ 4:00 walk)

Coach ~ Neil W

 

Run & Tri

Workout: Port Dover Track  

W/U ~ 800 m @ E

M/S ~ 3 x 400 m @ T + 3 x 1000 m @ M + 4 x 200 m @ T ~ take 100 m walk break between each of the intervals.

C/D ~ 800 m @ E


Thursday's Workout ~ Port Dover 6pm

September 21st, 2017

Fall 2017 Learn-to-Run

Orientation ~ 60 min - Walk only (1:00 walk/ 4:00 walk)

Coach ~ Dorothea D

 

Workout: 

W/U ~ 10 min @ E

Main Set: Easy Out - Hurry Back

Tisdale Road is the setting for our workout tonight. Starting at the top of Tisdale/Clonmel Road, run @ Easy to the stop sign at St. John's, do 10 Air-Squats. On the return trip, run @ T to Clonmel, and 10 air-squats. Repeat 3 - 4 times.

C/D ~ 10 min @ E


Saturday Morning Long Run ~ 7 am

Fall 2017 Learn-to-Run

Orientation ~ 60 min - Walk only (1:00 walk/ 4:00 walk)

Coach ~ Sheila

 

Run & Tri Routes

9km
15k

3 km W/U + 3 x 3 km @ T + 2 min rest between each set + 3 km C/D

20k

5 km W/U + 4 x 3 km @ T + 2 min rest between each interval + 3 km C/D


Quality #2 ~ 3 km W/U + 4 x 2 km @ T (2 min rest) + 8 x 200 min @ FAST! + 3 km C/D


Tuesday's Workout ~ Port Dover Track 6pm

September 26th, 2017

Fall 2017 Learn-to-Run

Orientation ~ 60 min - walk only (1:30 walk/ 3:30 walk)

Coach ~ Jennie D

 

Run & Tri

Workout: Port Dover Track  

W/U ~ 800 m @ E

M/S ~ Dice Run

C/D ~ 800 m @ E

The Dice Workout is a fun way to break up a hard day.

10 x 800 meter Repeats.

Before each rep, roll a die – each number corresponds to a pace pattern that you’ll run for the entire rep. The paces aren’t exact, rather it’s the effort that counts.

  • 1 = alternate Easy / Marathon every 400 m
  • 2 = alternate Easy / Threshold every 400 m
  • 3 = run the whole interval at a Marathon effort
  • 4 = run the whole interval at a Threshold effort
  • 5 = alternate Marathon / Threshold every 400 m
  • 6 = 10 push-ups and then run the whole interval at Marathon effort

Thursday's Workout ~ Port Dover 6pm

September 28th, 2017

Fall 2017 Learn-to-Run

Orientation ~ 60 min - Walk only (1:30 walk/ 3:30 walk)

Coach ~ Debbie S

 

Workout: 

W/U ~ 10 min @ E

Main Set: Big Loop/ Little Loop ~ Big Loop @ T = Little Loop @ E = Repeat twice then take a 90s passive rest

C/D ~ 10 min @ E


Saturday Morning Long Run ~October 7th @ 7 am

Fall 2017 Learn-to-Run

Orientation ~ 60 min - :30 Run/ 4:30 Walk

Coach ~ Scot

 

Run & Tri Routes

10K
15k

1 x 15k @ E 

22k

1 x 22k @ E with 6 x 20s strides at the finish.

36k

1 x 36 @ E finish with 8 x 20s strides. (3 x 12K Loops)


Quality #2 ~ 1 x 30k @ E with 8 x 20s strides at the finish.


Tuesday's Workout ~ Port Dover Track 6pm

October 3rd, 2017

Fall 2017 Learn-to-Run

Orientation ~ 60 min - :30 Run/ 4:30 Walk

Coach ~ Jennie

 

Run & Tri

Workout: Port Dover Track  

W/U ~ 800 m @ E

M/S ~ Ladder 400 @ T + 800 @ T + 1600 @ T + 3600 @ M + 1600 @ T + 800 @ T + 400 @ T ( Rest Interval - 100m walk recovery between sets) 

C/D ~ 800 m @ E


Thursday's Workout ~ Port Dover 6pm

October 5th, 2017

Fall 2017 Learn-to-Run

Orientation ~ 60 min - :30 Run/4:30 Walk

Coach ~ Neil W

 

Workout: 

W/U ~ 10 min @ E

Main Set: 'The Michigan' 

  1. 800 @ T + Regent Street Loop @ M + 10 Push-ups before starting the next Loop.
  2. 800 @ T + Regent Street Loop @ M + 5 Burpees before starting the next Loop.
  3. 800 @ T + Regent Street Loop @ M + 10 Push-ups before starting the next Loop.

C/D ~ 10 min @ E


Saturday Morning Long Run ~October 7th @ 7 am

Fall 2017 Learn-to-Run

Orientation ~ 60 min - :30 Run/ 4:30 Walk

Coach ~ Scot

 

Run & Tri Routes

11k
15k

15k @ E

18k

18k @ E with 6 x 20s strides at the finish.

30k

30k @ E with 8 x 20s strides at the finish.


Quality # 2 ~ W/U 5k @ E + 3 x 2k @ T + 4 x 1k @ I + 5 x 200m @ R + 5k @ E


Tuesday's Workout ~ Port Dover Track 6pm

October 10th, 2017

Fall 2017 Learn-to-Run

Orientation ~ 60 min - 1:00 Run/ 4:00 Walk

Coach ~ Dorothea D

 

Run & Tri

Workout: Port Dover Track  

W/U ~ 800 m @ E

M/S ~ Mile Repeats @ M with 400 m @ E x 5 ~ This will be a tough workout...no doubt about that!

C/D ~ 800 m @ E


Thursday's Workout ~ Port Dover 6pm

October 12th, 2017

Fall 2017 Learn-to-Run

Orientation ~ 60 min - 1:00 Run/4:00 Walk

Coach ~ Jennie D

 

Workout: 

W/U ~ 10 min @ E

Main Set: Figure Eights

1500 m Loop @ M with 10-15 push-up's or Burpee's each lap. Don't ease up on the incline and don't ease up at the top of the hill. Keep pressing the pace for the entire loop. 5-7 Loops

C/D ~ 10 min @ E


Saturday Morning Long Run ~October 14th @ 7 am

Fall 2017 Learn-to-Run

Orientation ~ 60 min - 1:00 Run/ 4:00 Walk

Coach ~ Debbie S

 

Run & Tri Routes

10k
24k

1 x 24k @ E

38k

1 x 38k @ E (3 x 14k Loops)


Quality #2 ~ 5k @ E + 10k @ M + 3k @ E + 10k @ M


Tuesday's Workout ~ Port Dover Track 6pm

October 17th, 2017

Fall 2017 Learn-to-Run

Orientation ~ 60 min - 1:30 Run/ 3:30 Walk

Coach ~ Sheila

 

Run & Tri

Workout: Port Dover Track  

W/U ~ 800 m @ E

M/S ~ Dice Run - 15 - 20 x 400 m

Before each rep, roll a die – each number corresponds to a pace pattern that you’ll run for the entire rep. The paces aren’t exact, rather it’s the effort that counts.

  • 1 = 10 Air-Squats and then run the whole interval at Easy 
  • 2 = alternate Easy / Threshold every 100 m
  • 3 = run the whole interval at Marathon
  • 4 = run the whole interval at Threshold 
  • 5 = alternate Marathon / Threshold every 100 m
  • 6 = 10 push-ups and then run the whole interval at Threshold

C/D ~ 800 m @ E


Thursday's Workout ~ Port Dover 6pm

October 19th, 2017

Fall 2017 Learn-to-Run

Orientation ~ 60 min - 1:30 Run/3:30 Walk

Coach ~ Neil W

 

Workout: 

W/U ~ 10 min @ E

Main Set: Big Loop x 3 + 8 x 30s strides at the finish

  1. Loop One ~ Easy
  2. Loop Two ~ Marathon
  3. Loop Three ~ Threshold

C/D ~ 10 min @ E


Saturday Morning Long Run ~October 21st @ 7 am

Fall 2017 Learn-to-Run

Orientation ~ 60 min - 1:30 Run/ 3:30 Walk

Coach ~ Madisson L

 

Run & Tri Routes

10k
18k

5k @ E + 5k @ T + 3 min easy + 5k @ T + 3k @ E

27k

10k @ E = 7k @ T + 3 min easy + 5k @ T + 5k @ E


Quality #2 ~ 5k @ E + 4 x 2km @ T + 8 x 200m @ R + 5k @ E