"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, June 19th - Tuesday Track Night @ 6pm

Todd Eaton Track

Learn-to-Run

Coach ~ Sheila D

Route:

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

LTR

Run & Tri

Coach ~ Scot

Route: Todd Eaton Track

Workout: 800m Warm-up & down

600m @ M with alternating 20m walk/400m jog recovery.


Thursday, June 21st ~ Port Dover 6 pm

Learn-to-Run

Coach ~ Debbie S

Route: 

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

LTR

Run & Tri

Coach ~ Scot

Route: Progression Run


Saturday, June 23rd ~ Port Dover 7 am

Learn-to-Run

Coach: Neil W

Workout: Run 3:00/Walk 2:00

Run & Tri


Tuesday, June 26th - Tuesday Track Night @ 6pm

Todd Eaton Track

Learn-to-Run - Week 11

Coach ~ Jennie D

Route:

Workout: 4:00 Run UP/ 2:00 Walk DOWN

LTR

Run & Tri

Coach ~ Scot

Route: Todd Eaton Track

Workout: 800m Warm-up & down

Dice Run... Roll the die to complete the list.

1. 800 m @ M 

2. 1200m @ M

3. 2000m @ E

4. 300m @ I

5. 600m @ T

6. 1000m @ T

Once the list is complete cool-down @ E until everyone has finished.


Thursday, June 28th ~ Port Ryerse 6 pm

Learn-to-Run

Coach ~ 

Route: 

Workout: 4:00 Run UP/ 2:00 Walk DOWN

LTR

Run & Tri

Coach ~ Scot

Route: Start Slow/Finish fast