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


Saturday Morning Long Run ~ November 11th @ 8 am

Fall 2017 Learn-to-Run

Orientation ~ 60 min - 3:00 Run/ 2:00 Walk

Coach ~ Sheila D

 

Indoor Cycling starts at 6:30 am - 40 min ride before run clinic at 8 am

Run & Tri ~ Recovery Run


Wheelhouse Cycling - 75 min Sunday morning @ 10 am


Quality #2 ~ 3 k @ E +1 k @ M + 1 k @ T + 2 k @ M + 2 k @ T + 3 k @ E


Tuesday's Workout ~ Port Dover Track 6pm

November 13th, 2017

Fall 2017 Learn-to-Run

Orientation ~ 60 min - 4:00 Run/ 2:00 Walk

Coach ~ Dorothea D

 

Run & Tri ~ Track Tuesday 

W/U ~ 10 min @ E

Main Set: Mile Repeats: 4 x 1 mile at 30 to 45 seconds faster than your goal race pace. Take 3 minutes recovery between mile repeats. Do these on the road.

 

C/D ~ 10 min @ E


Thursday's Workout ~ Port Dover 6pm

November 15th, 2017

Fall 2017 Learn-to-Run

Orientation ~ 60 min - 4:00 Run/2:00 Walk

Coach ~ Sheila

 

Run & Tri 

Workout: 

W/U ~ 10 min @ E

Main Set: Fast Finish

    Loop 1 ~ Run @ M with a loop on the track @ E

    Loop 2 ~ Run @ M with a loop on the track @ E

    Loop 3 ~ Run @ T with a loop on the Track @ I 

C/D ~ 10 min @ E


Saturday Morning Long Run ~ November 17th @ 8 am

Fall 2017 Learn-to-Run

Orientation ~ 60 min - 4:00 Run/ 2:00 Walk

Coach ~ Debbie S

 

Indoor Cycling starts at 6:30 am - 40 min ride before run clinic at 8 am

Run & Tri ~ Recovery Run

8k
10k
15k

Wheelhouse Cycling - 75 min Sunday morning @ 10 am


Tuesday's Workout ~ Port Dover Track 6pm

November 21st, 2017

Fall 2017 Learn-to-Run

Orientation ~ 60 min - 5:00 Run/ 2:00 Walk

Coach ~ Sheila 

 

Run & Tri ~ Track Tuesday 

W/U ~ 10 min @ E

Main Set: 5 x 5:00 min @ M + 1 x 5:00 @ T

C/D ~ 10 min @ E


Thursday's Workout ~ Port Dover 6pm

November 23rd, 2017

Fall 2017 Learn-to-Run

Orientation ~ 60 min - 5:00 Run/2:00 Walk

Coach ~ Debbie S

 

Run & Tri 

Workout: 

W/U ~ 10 min @ E

Main Set: 10 x 500 m @ M + 100 m @ E

C/D ~ 10 min @ E


Saturday Morning Long Run ~ November 25th @ 8 am

Fall 2017 Learn-to-Run

Orientation ~ 60 min - 5:00 Run/ 2:00 Walk

Coach ~ Scot B

 

Indoor Cycling starts at 6:30 am - 40 min ride before run clinic at 8 am

Run & Tri ~ Recovery Run

8k
12k
16k