"Our mission is to engage, educate, and empower athletes to develop skills that will improve sport performance and develop a lifetime pursuit of wellness."


Winter '17/'18 Class Schedule

Monday                                  Wheelhouse Cycling 6p 

Tuesday                                  Run/Walk Clinic 6p 

Wednesday                             Wheelhouse Cycling 12p

Thursday                                 Run/Walk Clinic 6p 

Friday                                     

Saturday                                 Wheelhouse Cycling 6:30a /Run/Walk Clinic 8a

Sunday                                   Wheelhouse Cycling 10a 


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, May 22nd, 2018

Learn-to-run

Workout - 1:00 Run UP/ 4:00 Walk DOWN

Coach: Madison L

Route: Downtown Loops

Run & Tri

Workout ~ Todd Eaton Track

Workout:

W/U - 10min @ E

10 x 500m @ T with 100m walk and run recovery

C/D - 10min @ E


Thursday Map 24th, 2018

Learn-to-Run

Workout: 1:00 Run UP/ 4:00 Walk DOWN

Coach: Neil W

Route: 

Run & Tri

Workout ~ Negative Out & Back

W/U - 10min @ E

Route: Lynn Valley Trail ~ 22min Out + Back

C/D - 10min @ E

The goal is simply to negative-split the session, running out to a point and returning at a faster pace back to the original point. Ideally, you’ll be able to return 1-2 minutes faster than the time it took on the outbound part of the run.

When performed with a negative split, these sessions teach great pacing and tempo endurance to help you finish fast. They’ll help you develop the tools to run all the way to the line.


NEW Start time on Saturday Mornings ~ 7 am

Saturday, May 26th, 2018

Learn-to-Run

Workout: 1:00 Run/ 4:00 Walk Down

Coach: Scot 

Route: Dog's Nest

Run & Tri


Tuesday, May 29th, 2018

LEARN-TO-RUN

Workout - 2:00 Run UP/ 3:00 Walk DOWN

Coach: Neil W

Route: Sunning Hill

Run & Tri

Workout ~ Todd Eaton Track

Workout: Dice Run

W/U - 10min @ E

1. 10 push-ups + 300m @ T w/ 100m walk recovery

2. 15 air squats + 800m @ M

3. 10 leg raises + 600m @ T with 200m light jog

4. 15 push-ups + 1600m @ M

5. 2000m @ E

6. 20 Air squats + 1200m @ M

C/D - 10min @ E


Thursday Map 31st, 2018

Learn-to-Run

Workout: 2:00 Run UP/ 3:00 Walk DOWN

Coach: Debbie S

Route: Port Ryerse Tour

Run & Tri

Workout ~ Double Hills - Port Ryerse

W/U - 10min @ E

1200m Double Hill Loop @ M x 5

C/D - 10min @ E


Start time on Saturday Mornings ~ 7 am

Saturday, June 2nd, 2018

Learn-to-Run ~ Norfolk County Fairgrounds

30 Hour Run in Support of Make-A-Wish Foundation - Come Run with Micheal Mathews

Coach: Scot

Workout: 2:00 Run/ 3:00 Walk

Route: Start and finish at the Fairgrounds

Run& Tri ~ Norfolk County Fairgrounds

30 Hour Run in Support of Make-A-Wish Foundation - Come Run with Micheal Mathews

Start and Finish at the Fairgrounds with Mike.