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


Around the Bay Clinic ~ 15 weeks remaining

BLOCK 1 ~ LOADING - 4 WEEKS

Monday's Workout ~ December 11th, 2017

Option One - 5k @ E

Option Two - 8k @ E

Wheelhouse Cycling @ 6pm - 60 min Power Session


Tuesday's Workout ~ Port Dover Track 6pm

December 12th, 2017

Fall 2017 Learn-to-Run

Orientation ~ 60 min - 10:00 Run/ 1:00 Walk

Coach ~ Dorothea D

 

Run & Tri ~ Track Tuesday 

W/U ~ 10 min @ E

Main Set: 800 @ T + 1200 @ M + Walk recovery. Repeat  x 4

C/D ~ 10 min @ E


Wednesday's Workout ~ December 13th, 2017

Option One - 5k @ M

Option Two - 8k @ M


Thursday's Workout ~ Port Dover 6pm

December 14th, 2017

Fall 2017 Learn-to-Run

Graduation Night ~ 5km Run


Saturday Morning Long Run ~ December 16th @ 8 am

Fall 2017 Learn-to-Run

Free Run -6k

6km

 

Indoor Cycling starts at 6:30 am - 60 min ride before run clinic at 8 am

Run & Tri ~ Recovery Run

12k

3k @ E + 1k @ T + 2k @ M + 2k @ T + 10k @ M + 4k @ E = 22k


Sunday, December 17th, 2017

Wheelhouse Cycling @ 10 am - 90 min Cycle

Run Options:

Option One ~ 5k @ E

Option Two ~ 12k @ E


Around the Bay Clinic ~ 14 weeks remaining

BLOCK 1 ~ LOADING - 4 WEEKS

Monday's Workout ~ December 18th, 2017

Option One - 5k @ E

Option Two - 10k @ M

Wheelhouse Cycling @ 6pm - 60 min Power Session


Tuesday's Workout ~ Port Dover Track 6pm

December 19th, 2017

Run & Tri ~ Track Tuesday 

W/U ~ 10 min @ E

Main Set: 400 m @ T + 400 m @ M + 400 m @ E + 100 m walk recovery - repeat 6 times

C/D ~ 10 min @ E


Wednesday's Workout ~ December 20th, 2017

Option One - 7k @ E

Option Two - 12k @ E


Thursday's Workout ~ Port Dover 6 pm

December 21st, 2017

Run & Tri - Mixed Intervals

Meeting at the track. Starting with 800 m @ M + 400 m @ T + 800 m @ M + 1600 m (road loop) @ E x 2


Saturday Morning Long Run ~ December 22th @ 8 am

Indoor Cycling starts at 6:30 am - 60 min ride before run clinic at 8 am

ATB Long Run

14k
24k

3k @ E + 3k @ T + 5k @ M + 3k @ T + 8k @ M + 2k @ E = 24k


Sunday, December 23rd, 2017

Wheelhouse Cycling @ 10 am - 90 min Cycle

Run Options:

Option One ~ 7k @ E

Option Two ~ 15k @ E


Around the Bay Clinic ~ 13 weeks remaining

BLOCK 1 ~ LOADING - 4 WEEKS

Monday's Workout ~ December 24th, 2017

Option One - 7k @ E

Option Two - 2k @ E + 5k @ M + 1k @ T + 2k @ E = 10k

Wheelhouse Cycling @ 6pm - Cancelled


Tuesday's Workout ~ December 25th, 2017

Merry Christmas North Shore - Enjoy your rest!


Wednesday's Workout ~ December 26th, 2017

Option One - 7k @ E

Option Two - 14k @ E


Thursday's Workout ~ Port Dover 6 pm

December 27th, 2017

Run & Tri - The Michigan

1. 800 m @ T on the Track

2. Michigan Loop @ M

3. 400 m @ T on the Track + 200 m walk recovery

Repeat 3 times


Saturday Morning Long Run ~ December 28th @ 8 am

Indoor Cycling starts at 6:30 am - 60 min ride before run clinic at 8 am

ATB Long Run

3k @ E + 12k @ M+ 2k @ T + 2k @ E = 19km


Sunday, December 29th, 2017

Wheelhouse Cycling @ 10 am - 90 min Cycle

Run Options:

Option One ~ 5k @ M

Option Two ~ 10k @ M