• Run Club

Saturday, 8:30am

Wednesday, 6:00pm

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

Week beginning April 21

This Saturday, Asics will be at the store with demo fleets of shoes. You can test run them during the workout. Run starts at 8:30am so show up a little early.

​New Runners Group

  • Wednesday,  12 x (2 mins run/30 sec walk)
  • Saturday, 7 x (3 mins run/90 sec walk)
  • Complete beginners can add in walk breaks as needed

​Intermediate Group

  • Wednesday, 4 x (6 mins tempo /2 mins easy)
  • Saturday,  7 x (3 mins tempo/90 secs easy)

Experienced Group:

  • Wednesday, 5 x (6 mins tempo /2 mins easy)
  • Saturday,  10 x (3 mins tempo/90 sec fast float recovery)

​All groups - social warm-up, then time based repeats, social cool-down. Expect total durations of approx:

  • Beginner group - 40-45 mins 
  • Improver group - 40-45 mins
  • Experienced group - 65-75 mins


These are free drop in sessions though we appreciate your consideration for purchases.

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.



Run workouts out of the shop will be cancelled if the following occurs one hour prior to workout on the Environment Canada website.
Please read our running etiquette guidelines.

Workouts cancelled if: