New in 2016 is a change in April away from Cedar Hill to Henderson rec ctr for some track and trail workouts at UVic.
Download the 2016 schedule in PDF format (almost ready)The table below is gradually being updated to the 2016 workouts.
Week / |
Date |
Meet at |
Workout |
Surface |
Format |
2016 | |||||
1 Gary |
Jan. 5 |
Cedar |
Road |
10 x 500m, 100m recovery – Five circuits of Aldridge, Knight, Kingsley, North Dairy, crossing McRae 10 times, be careful! |
|
2 Gary |
Jan. 12 |
Road |
12 x 400m incline, 275m dark path recovery, 85m sprint, 85m recovery |
||
3 Shane |
Jan. 19 |
Trail / Road |
12 x 125m/250m – first on dark trail, second on Ascot accelerating three times, equal jog recoveries – three sets of four, walk/jog recovery between sets |
||
4 Gary |
Jan. 26 |
Road |
12 x 600m, 75m recovery – six figure-eights of Wordsworth, North Dairy, Browning, McRae, Wordsworth, Knight and Browning Park |
||
5 Shane |
Feb. 2 |
Road |
Three Monarch of the Hill repeats of Hollis, then in turn of Clovelly Terrace, Camrose Court, and Connorton Lane. Longer recovery on roads between |
||
6 Gary |
Feb. 9 |
Road |
8 x 675m, 100m uphill walk recovery, counter-clockwise |
||
7 Shane |
Feb. 16 |
Road |
Over Mt. Tolmie then twice around Ring Road in 3 x 1km hard intervals and return back over Mt. Tolmie with optional extra/extended climb of Glastonbury |
||
8 Gary |
Feb. 23 |
Grass |
Parloff Relay (teams of two) – 30 minutes of 200m, 50m recovery |
||
9 Gary |
Mar. 1 |
Bridgeport Place |
Road |
12 hills – Three 2.7km circuits with hill attacks on Bridgeport, McInnis, Clovelly, Duke and an acceleration on Dartmouth |
|
10 Shane |
Mar. 8 |
Grass / Trail |
12 x 500m, 1 minute recovery |
||
11 Gary |
Mar. 15 |
Cedar Hill Golf Course Uppers [NEW WEEK] |
Chip Trail |
4 x 1 mile on north perimeter trail, 400m jog + 100m walk recovery across middle - anti-clockwise |
|
12 Shane |
Mar. 22 |
Townley Queenston Taylor [NEW WEEK] |
Grass |
6 x 1km, final 200m build, 200m recovery - six loops |
|
13 Gary |
Mar. 29 |
Browning / Sonria + Wordsworth[NEW WEEK] |
Grass |
6 x 520m (140m recovery) / 700m (80m recovery) - six loops of Browning, park, Browning (Derby) / Sonria, Browning, Knight, Wordsworth (McRae) |
|
14 Shane | Apr. 5 |
Henderson |
UVic Track 400's [NEW] | Track | 12 x 400m, with 200m jog recovery |
15 Gary |
Apr. 12 |
UVic Track 800's [NEW] | Track | 7 x 800m, with 200m walk / jog recovery | |
16 Shane | Apr. 19 | UVic Trails [NEW] | Trail | 5 x 600m / 400m, 50m walk recovery | |
17 Gary | Apr. 26 | UVic Track 1000's [NEW] | Track | 5 x 1k, with 200m walk recovery | |
18 Shane |
May 3 |
Mount |
Double Track Trail |
21 x 200m increasing inclines, 100m recovery |
|
19 Gary |
May 10 |
Trail |
3 x 1200m / 1100m, 1 minute recovery |
||
20 Gary |
May 17 |
Trail |
3 x 550m / 600m / 350m, 1 minute recovery |
||
21 Shane |
May 24 |
Trail |
6 x 450m / 250m / 350m, alternating fast and slow |
||
22 Gary |
May 31 |
Trail |
4 x 400m / 500m / 600m, 1 minute recovery |
||
23 Shane |
Jun. 7 |
Trail |
3 x 400m / 250m / 400m, 1 minute recovery |
||
24 Gary |
Jun. 14 |
Trail |
3 x 300m / 250m / 400m / 450m, 1 minute recovery |
||
25 Shane |
Jun. 21 |
Trail |
3 x 575 / 525 / 475, 1 minute recovery |
||
26 Gary |
Jun. 28 |
Trail |
3 x 500m / 400m / 400m / 400m, 1 minute recovery, jog middle, walk ends |
||
27 Shane |
July 5 |
Summer |
Trail & Path |
6 x 700 / 350m, 1 minute recovery |
|
28 Bob |
July 12 |
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Prior Lake [MODIFIED] |
Double Track Trail |
3 x 550m / 450m / 1000m, 1 minute recovery |
|
29 Gary |
July 19 |
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Henderson Park |
Chip Trail / Grass |
4 x 550m / 1100m, 100m recovery |
|
30 Shane |
July 26 |
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Swan Lake [NEW] |
Trail / Road |
2 x 1200m / 1400m, 100m walk recovery – trail / trail-road-trail – 2 full laps |
|
31 Gary |
Aug. 2 |
Beaver |
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Trail |
3 x 450m / 450m / 350m / 350m, bananas, 1 minute recovery |
32 Shane |
Aug. 9 |
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Trail |
5 x 775m / 515m, pink / blue, 100m recovery |
|
33 Gary |
Aug. 16 |
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Trail |
4 x 750m / 830m, 150m recovery |
|
34 Shane |
Aug. 23 |
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Trail |
4 x 600m / 800m, 100m recovery |
|
35 Gary |
Aug. 30 |
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Trail |
6 x 500m / 500m, 100m recovery |
|
36 Shane |
Sep. 6 |
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Trail |
3 x 1250m / 650m, 100m recovery |
|
37 Gary |
Sep. 13 |
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Trail |
2 x 1km surges outbound on back stretch, 1+km climb up Bear Hill, 1km and 2km surges inbound, jog between |
|
38 Shane |
Sep. 20 |
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Trail |
5 x 1200m, 1 minute recovery |
|
39 Gary |
Sep. 27 |
Grass |
Parloff Relay (teams of three) – 30 minutes of 200m, 100m recovery |
||
40 Shane |
Oct. 4 |
Fall |
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Trail |
5 x 500m / 500m, 1 minute recovery, five circuits of a 1.2K loop |
41 Gary |
Oct. 11 |
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Trail |
2 x 2800m, 3 minute recovery |
|
42 Shane |
Oct. 18 |
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Mixed |
5 x 800m / 500m, 50m walk recovery |
|
43 Gary |
Oct. 25 |
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Grass / Trail |
6 x 500m / 500m alternating, 150m walk/jog recoveries |
|
44 Shane |
Nov. 1 |
Cedar |
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Roads |
5 x 400m / 540m, 1 minute recovery |
45 Gary |
Nov. 8 |
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Roads |
5 x 200m / 350m / 350m / 200m, 100m strong jog / 50m walk recoveries |
|
46 Shane |
Nov. 15 |
Roads |
12 x 500m – Derby, up Persimmon, Astoria, 100m recovery by Maplewood |
||
47 Gary |
Nov. 22 |
Roads |
12 x 500m – Derby, up Doncaster, Glacier, 300m walk+jog recovery via Diana |
||
48 Shane |
Nov. 29 |
Roads |
6 x 800m, Kathleen, down Rock, Craigmillar, 100m recovery up Tattersal sidewalk – Twisty roads |
||
49 Gary |
Dec. 6 |
Roads |
12 x 500m – Astoria, down Persimmon, Derby, 100m recovery by Maplewood |
||
50 Shane |
Dec. 13 |
Roads |
12 x 500m, 100m recovery |
||
51 Gary |
Dec. 20 |
Roads |
10K to 12K, leisurely pace. Details TBD. Check the website for info. |
||
52 TBD |
Dec. 27 |
C H |
Trail |
9 x 600m, 75m recovery, bring your lights! |
|
2015 | |||||
9 Gary |
Mar. 3 |
cut |
Chip Trail |
4 x 1800m, 2 minute recovery |
|
10 Bob |
Mar. 10 |
Road |
6 x 1km counter-clockwise, 100m recovery |
||
12 Bob |
Mar. 24 |
Road |
5 x 520m/680m, 100m recovery |
||
15 Gary |
Apr. 14 |
Paved/Grass |
12 x 200m/200m on slight uphills with 50m/125m walk/jog recovery |
||
30 Bob |
July 28 |
Trail |
Jog to Westoby gate. 3 triangles of 800/800/600m, 50m recovery. |
NOTES:
- Training sessions every Tuesday night throughout the year start at 5:15 pm from Cedar Hill Rec. Centre (Nov. – March), Henderson Rec. Centre (April), Mount Douglas Park (May-June), Wild Card Locations (July, Oct.), and Beaver Lake (Aug., Sept.).
- There are different pace groups for the warmup and workouts intermix abilities so all groups finish at the same time. Each session will feature a bonus lap for regrouping prior to the cool down. Run Leaders are Gary Duncan and Shane Ruljancich; they will alternate weekly.
- Do not train faster than your normal pace; don't be dragged through an uncomfortable workout at someone else’s pace when it is beyond your fitness level. It is up to each person to determine their training pace and workout pace.
- Each training session is geared towards the upcoming Island Series race, or as a softer surface recovery run following a race. Other races where TNW’s benefit training and recovery include the TC 10K, Sun Run, Oak Bay and other Half Marathons, MEC and Victoria Run Series, Victoria Marathon, PIH-hosted Thetis Lake races, and other road and cross country events.
Program developed by Bob Reid, Prairie Inn Harriers, This email address is being protected from spambots. You need JavaScript enabled to view it., 250-384-1520. Maps and reports provided by Gary Duncan This email address is being protected from spambots. You need JavaScript enabled to view it. 250-721-2912. Please do not copy or distribute this schedule without permission. January 1, 2015.