Download the 2017 schedule in PDF format (not ready)Complete 2017 schedule.

Week / Leader Date Meet
5:15p at
1 Shane Jan. 3
Cedar Hill Rec Ctr
Aldridge / Kingsley Road 10 x 500m, 100m recovery — Five circuits of Aldridge, Knight, Kingsley, North Dairy, crossing McRae 10 times, be careful!
2 Gary Jan. 10 Low Doncaster Road 12 x 400m incline, 275m dark path recovery, 85m sprint, 85m recovery
— three sets of four, 400m road recovery between sets
3 Shane Jan. 17 Cook / The Rise [New] Road 6 x 450m bump, 30 second walk/rest, 350m hill, 200m walk/jog recovery
— six laps of Cook, Vista Heights, The Rise, and Summit
4 Gary Jan. 24 Wordsworth / Browning Road 12 x 600m, 75m recovery — six figure-eights of Wordsworth, North Dairy, Browning, McRae, Wordsworth, Knight and Browning Park
5 Shane Jan. 31 Cook @ Quadra Twelve Hills 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. 7 Savannah / Lovat Road 8 x 675m, 100m uphill walk recovery, counter-clockwise
— two sets of four, reverse 675m jog recovery between sets
as roads & sidewalks were unsafe for running we did the contingency 9 x 600m workout on the snow covered upper inner cart paths of the golf course
7 Shane Gary Feb. 14 Bridgeport Hills [Modified] Road Three paired hill assault tempos of Pointer & Nancy, then of Duke & Bridgeport, then of Tattersall lane & McInnis Rise (time permitting) — regrouping jog between
8 Gary Feb. 21 Townley Queenston Taylor Road 6 x 1km, final 200m build, 150m recovery — six flat loops
9 Shane Feb. 28 Mt. Tolmie [NEW] Road / Trail Six big hill climbs — 3 x 600m up Mayfair road from south gaining +60m, jog recovery down; 3 x 525m up trail section from north gaining +40m, jog recovery down road & trail
10 Gary Mar. 7 King's Pond Trail / Road 12 x 125m/250m — first on chip trail, second on Ascot accelerating three times, equal jog recoveries
— three sets of four, walk/jog recovery between sets
11 Shane Mar. 14 Peacock Hill [NEW] Road 10 x 250m climb up Tolmie Avenue to Peacock Hill gaining +30m, jog recovery down
— two sets of five, 600m recovery between adding Bellevue to Maywood
12 Gary Mar. 21 Golf Course Uppers [MODIFIED] Chip Trail 4 x 1 mile on north perimeter trail, 400m jog + 100m walk recovery across middle - anti-clockwise
— alternate workout after first lap switch to Monghetti Fartlek 2x90s,4x60s,4x30s,4x15s
13 Shane Mar. 29 Summit Park Grass / Trail 12 x 500m, 1 minute recovery
— three sets of four, 2 minute walk / jog recovery between sets
14 Gary Apr. 4 Browning Sonria Wordsworth Road 6 x 520m (140m recovery) / 700m (80m recovery)
— six loops of Browning, park, Browning (Derby) / Sonria, Browning, Knight, Wordsworth (McRae)
15 Shane Apr. 11 Golf Course Lowers [NEW] Chip Trail 9 x 650m (50m recovery) on south perimeter and middle trails
— three clockwise laps of three intervals (uphill, flatter, downhill)
16 Gary Apr. 18 Oswald Park Parloff [NEW] Path Parloff Relay — continuous tagged repeats with partner of 250m (70m recovery)
— in sets of 12, 10 and 8 minutes with two minutes rest between
17 Shane Apr. 25 Topaz Park Diagonals Grass Continuous repeats of ~250m diagonals with ~75m recovery jog across end
as baseball fields were in use, did ~350m U's around fenced sports field with ~90m recovery across end
— 2 sets of 15 minutes with 3 minutes rest between
** Spring Burger & Beer ** — 1550's Cedar Hill Cross — RSVP elicyr at hotmail
18 Gary May 2
Mount Doug Park lower (beach) parking lot
Glendenning 200's DT Trail 21 x 200m increasing inclines, 100m jog recovery
— three sets of seven, 800m jog recovery down between sets — far South, long warmup
19 Shane May 9 Long North Trail 3 x 1200m / 1100m, 1 minute recovery
— Whittaker / Norn — warmup to old resort
20 Gary May 16 South Up Trail 3 x 550m / 600m / 350m, 1 minute recovery
up Firepit, down Glendenning / connector, up Mercer, Harrop / down Whittaker
21 Shane May 23 Dave Reed Triangles Trail 6 x 450m / 250m / 350m, alternating hard and steady intervals
— Mercer / connector / Glendenning — Dave Reed memorial workout
22 Gary May 30 Norn Steeplechase Trail 4 x 400m / 500m / 600m, 1 minute recovery oops I mistakenly instructed just 3 loops
— Norn, Irvine / Norn, Whittaker / Whittaker, Norn — loop crossing Churchill Dr
23 Shane June 6 Harrop Hill [Modified] Trail 3 x 600m / 600m / 600m, 1 minute recovery
up and along Harrop / down Mercer / down Maddock
24 Gary June 13 Cross Churchill Trail 4 x 300m / 250m / 400m / 450m, 1 minute recovery
— Whittaker / Norn / Whittaker / Norn — figure 8's north and south of Churchill Dr
25 Shane June 20 Douglas Trail 3 x 1000m / 650m, 100m / 200m walk / jog recovery
— Beach, Douglas / Douglas — figure 8's south and north of Ash Rd
26 Gary June 27 Double Shot Trail 3 x 500m / 400m / 400m / 400m, 1 minute recovery, jog middle, walk ends
— Whittaker / Whittaker / Norn / Norn — between Churchill & gravel pit
** Summer B&B ** is a picnic in the park with order-in options — RSVP elicyr at hotmail
27 Shane July 4
Summer Wild Card — various
Cuthbert Holmes Trail & path 6 x 650m / 350m double interval figure 8's, common 1 minute recovery
— meet by Silver City Theatre — warmup into shaded park
28 Gary July 11 Mystic Vale [NEW] Trail 5 x 600m / 550m / 100m surprise, 70m walk recovery
— meet by Henderson Rec Centre — magical Mystical tour warmup
29 Shane July 18 Layritz [NEW] Trail 3 x 430m / 700m / 430m / 640m figure 8's with flat & hill side intervals and common centre interval, walk recovery
— meet by Layritz Ave parking lot — 3/4 figure 8 warmup
30 Gary July 25 Macaulay Point [NEW] Trail & path 4 x 800m / 600m, 100m recoveries — loops through & around old fortifications
meet by Buxton Green parking lot off Munro St — warmup to Victoria View & back
31 Gary Aug. 1
Beaver Lake lower (gravel) parking lot
Bananas Trail 3 x 450m / 450m / 350m / 350m, bananas, 1 minute recovery
— near the shelter — full loop warmup
32 Shane Aug. 8 East Bridges Trail 5 x 775m / 515m, pink / blue, 100m recovery
— near the small beach
33 Shane Aug. 15 West Double D Trail 4 x 750m / 830m, 150m recovery
— near the riding ring
34 Gary Aug. 22 East Meadows / Lakeshore Trail 4 x 600m / 800m, 100m recovery
— in the meadows & lakeshore trail
35 Shane Aug. 29 Bear Hill Trail 2 x 1km surges outbound on back stretch, 1+km climb up Bear Hill, 1km and 2km surges inbound, jog between
36 Gary Sep. 5 West Meadows / Lakeshore Trail 6 x 500m / 500m, 100m recovery
— between the shelter and riding ring
** P&P — Family Picnic Potluck in the Park — with order-in options
P&P deferred due to low turnout & heavy smoke — will reschedule only if enough interest — bring your own, order in, share surplus bounty from your garden or kitchen — email This email address is being protected from spambots. You need JavaScript enabled to view it.
37 Shane Sep. 12 Long East Boathouse Trail 3 x 1250m / 650m, 100m recovery
— towards the boathouses
38 Gary Sep. 19 Long West Loop Trail 5 x 1200m, 1 minute recovery
— near the ponds
39 Shane Sep. 26 Parloff Relay Grass Parloff Relay (teams of three) — 30 minutes of 200m, 100m recovery
— in sets of 12, 10, and 8 minutes, 2 minute recovery between sets
** Autumn B&B social — Olive Grove — email This email address is being protected from spambots. You need JavaScript enabled to view it.
40 Shane Oct. 3
Fall Wild Card — various
Uplands Park Trail 5 x 500m / 500m, 1 minute recovery, five circuits of a 1.2K loop
— meet by small lot on Scenic Drive entrance just off Beach Drive
41 Gary Oct. 10 Rithets Bog Park Trail 2 x 2800m, 3 minute recovery
— meet at corner of Chatterton Way and Dalewood Lane
42 Shane Oct. 17 Esquimalt Gorge Park Mixed 5 x 800m / 500m, 50m walk recovery
— meet by main parking lot at end of entrance road off Tillicum
43 Gary Oct. 24 Beckwith Park Grass / Trail 6 x 500m / 500m alternating, 150m walk/jog recoveries
— meet by washroom building
44 Gary Oct. 31 not so Dark Trails of CHGC Trail 9 x 600m, 75m recoveries — 3 ghoulish figure eights on the NE interior cart paths of Cedar Hill Golf Course
— meet at Cedar Hill Recreation Centre — extended cooldown might include the Duncan Pumpkin
45 Shane Nov. 7
Cedar Hill Rec Centre
Epsom / Ascot Road 5 x 400m / 540m, 1 minute recovery
— five circuits
46 Gary Nov. 14 Tracksell / James Heights Road 5 x 200m / 350m / 350m / 200m, 100m strong jog / 50m walk recoveries
— five out & back "Big Dipper" circuits
47 Shane Nov. 21 Derby Road 12 x 500m — Derby, up Persimmon, Astoria, 100m recovery by Maplewood
— three sets of four, 300m jog recovery via Willerton between sets
48 Gary Shane Nov. 28 High Doncaster Road 12 x 500m — Derby, up Doncaster, Glacier, 300m walk+jog recovery via Diana
— three sets of four with 4th to Cranbrook, 500m reversenjog recovery between sets
49 Shane Dec. 5 Kathleen / Craigmillar Road 6 x 800m — Kathleen, down Rock, Craigmillar, 100m recovery up Tattersall sidewalk
— six circuits
50 Gary Dec. 12 Astoria Road 12 x 500m — Astoria, down Persimmon, Derby, 100m recovery by Maplewood
— three sets of four, 300m jog recovery via Willerton between sets
51 Shane Dec. 19 The Olive Grove Christmas Lights Run Road 8km to 14km, leisurely pace — Wilkinson valley
— ** Winter Fare & Fluids — The Olive Grove, West Saanich Rd, Royal Oak
52 Dec. 26 C H R C Oakcrest Road 12 x 500m, 100m recovery
— three sets of four, 500m reverse jog recovery between sets


  1. Training sessions every Tuesday night throughout the year start at 5:15 pm from Cedar Hill Rec. Centre (Nov.–April), Mount Douglas Park (May–June), Wild Card locations (July, Oct.), and Beaver Lake (Aug., Sept.).
  2. 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 who will generally alternate weekly.
  3. 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.
  4. 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.

Basic 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. Adjusted for 2017 by Shane Ruljancich and Gary Duncan. Maps by Gary Duncan This email address is being protected from spambots. You need JavaScript enabled to view it. 250-721-2912 and Chris Callendar. Please do not copy or distribute this schedule without permission. January 1, 2017.

2016 schedule for reference.


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