• Run Club

Saturday, 8:30am

Wednesday, 6:00pm

from the store in Terrace Heights, 7326 101 Ave NW, Edmonton

Week beginning Aug 25

Wednesday - probable high temps; if so run will be changed to an easy trail run.
**Altra will be here with demo shoes & swag
**Come in any case & cool down afterwards with a Slurpee stop at Circle K

​Improver Group (you're comfortable running 40-45 mins, you don't need to be fast & can run at your own pace, you can add walk breaks as necessary)

  • Wednesday, 5 x (3 mins tempo/1 min hard/90 sec easy)
  • Saturday, 6 x 4 mins tempo/1 min easy on grass + 5 x 20s strides
  • All runs have an easy paced & social warm-up/cool-down

Experienced Group (you don't need to be fast but you're comfortable running for 60-75 mins)

  • Wednesday, 7 x (3 mins tempo/1 min hard/90 sec easy
  • Saturday, 8 x 4 mins tempo/1 min easy on grass + 5 x 20s strides
  • All runs have an easy paced & social warm-up/cool-down

Workouts will be a variety of tempo runs, long and short repeats/intervals and hills.  We’ll use bike paths in winter, adding grass and trail in the warmer months.  Whether your goals are on the road, xc or trail, you’ll benefit from these workouts and have some fun along the way. 



Tempo is a generic term for faster running paces; how fast can be dictated by the nature of the workout, considering the repeat frequency, length & rest type/duration, weather/footing conditions.  Generally somewhere between half marathon & 10K pace or effort
Hard (or Fast) is reserved for shorter bouts of more intense running.  Again, consider the frequency, duration and rest.  Typically 5K or faster effort.



Complete the interval workouts as fast as comfortably possible considering the length of reps, number of reps, and recovery periods.   Use the first one to find your rhythm.  Always stay in control - if you feel out of control, turn it down a notch, if too easy, take it up a notch.  At the end you should feel like you could have completed one more repeat if you had to.  Don't get hung up on a particular pace, try to feel.



Workouts cancelled if: