Spring 2017 Class Schedule

Monday                                  Open-Water 

Tuesday                                  Run/Walk Clinic 6p - North Shore Athletics Port Dover 

Wednesday                             Open-Water

Thursday                                 Run/Walk Clinic 6p - Rotating location: PD, Simcoe, Waterford

Friday                                     Open-Water

Saturday                                 Run/Walk Clinic 8a

Sunday                                   Open-Water  

 

Thursday evening RUN Clinic location will rotate between Port Dover, Simcoe, and Waterford. The precise location  will be posted here 2 weeks in advance before each class. 


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 ~ Todd Eaton Track

LTR II

August 15th, 2017

Workout: Track Tuesday

Route: Todd Eaton Track

Coach: Sheila

The Workout: 20 min Tempo @ 10m Run/2m Walk + 400m walk + 1 x 1000m with 200m walk recovery between each set + 800m cooldown

 

Run Club Workout

August 15th, 2017

Workout: Track Tuesday

Route: Todd Eaton Track

The Workout: 20 min Tempo @ M + go right into your first 1000 m repeat + 3 x 1000m @ T with 200m jog or walk between sets + 800m @ E Cool-down.

In addition to targeting lactate threshold, this workout allows you to practice running on fatigued legs and simulates what the last kilometer feels like. It’s a great confidence booster and good workout to go back to mentally when your legs begin to tire.


Thursday's Workout ~ Port Dover 6pm

LTR II

August 17th, 2017

Workout: 

Route: Marina Hill

Coach: Neil W

Main Set: Lynn Valley Trail

Negative Split Workout ~ 20 min Run out then 20 min back faster. Finish with the Monster Mile @ E

 

Run Club Workout

August 17th, 2017

Workout: Hill Cruise Interval

Route: Marina Hill

Coach: Neil W

Main Set: Lynn Valley Trail

Negative Split Workout ~ 25 min @ M then 25 min @ T on the return. Finish with the Monster Mile @ E


Saturday Morning Run ~ 7 am

7k
12k
18k

4K @ E + 3 x 2k @ T w/ 2min rest between each set + 3k @ T w/ 2min rest +2k @ E + 3k @ E

21k

5K @ E + 3 x 2k @ T w/ 2min rest between each set + 3k @ T w/ 2min rest +2k @ E + 5k @ E


Quality #2 - 1 x 18k @ E with 8 x 20 second strides at the finish.


Tuesday's Workout ~ Todd Eaton Track

LTR II

August 22nd, 2017

Workout: Track Tuesday

Route: Todd Eaton Track

Coach: Jennie D

Workout: 25 minute easy running (focus on pace and breathing)
400m on the track @ easy walk
4-5 x 60 seconds @ T-20 with 60 seconds @ E
800m cool-down

 

Run Club Workout

August 22nd, 2017

Workout: Track Tuesday

Route: Todd Eaton Track

Coach: Neil W

The Workout: 25 minute run @ M (focusing on time instead of distance, you are less likely to race the workout. Running at the appropriate effort and pace is important!)
400m on the track @ easy running  (take it really easy!)
4-5 x 60 seconds @ T-20 with 60 seconds @ E
800m cool-down

Note: If you run the route faster than the allotted 25min, finish off the remaining time on the track.


Thursday's Workout ~ Port Ryerse 6pm

LTR II

August 24th, 2017

Workout: Figure-8 Hills

Coach: Maddison L

Main Set: 45 min - 1.3km Loop run steady state with 2 minutes passive rest each loop. Start and finish with an easy run through the upper village.

 

Run Club Workout

August 24th, 2017

Workout: Figure-8 Hills

Coach: Scot

Main Set: 45min - 1.3km Loop run @ M with 2 minutes passive rest each loop. Run your last loop as close to T as possible. Start and finish the workout with an easy run through the upper village.


Saturday Morning Run ~ 7 am

8k
16k

1 x 16k @ E

1 x 22k @ E with 8 x 20 second strides at the finish.

32k

1x 32k @ E with 8 x 20 second strides at the finish.


Quality #2 ~ 1 x 24k @ E + Finish with 8 x 20 second strides