Download the 2017 schedule in PDF format (almost ready)The table below is gradually being updated to the 2017 workouts.

Week / Leader Date Meet 5:15p atWorkoutSurfaceFormat
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
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

 

NOTES:

  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,attachments/article/45MEC 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 below for reference.

Week /
Leader

Date

Meet at
5:15p

Workout

Surface

Format

  2016        

1 Gary

Jan. 5

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. 12

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. 19

King’s Pond

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

Wordsworth /
Browning

Road

12 x 600m, 75m recovery – six figure-eights of Wordsworth, North Dairy, Browning, McRae, Wordsworth, Knight and Browning Park

5 Shane

Feb.  2

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. 9

Savannah / Lovat

Road

8 x 675m, 100m uphill walk recovery, counter-clockwise
– two sets of four, reverse 675m jog recovery between sets

7 Shane

Feb. 16

Mt. Tolmie and UVic Ring Road

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

Doncaster School

Grass

Parloff Relay (teams of two) – 30 minutes of 200m, 50m recovery
– in sets of 12, 10 and 8 minutes, two minutes recovery between sets

9 Gary

Mar. 1

Bridgeport Place
12 Hills      [NEW WEEK]

Road

12 hills – Three 2.7km circuits with hill attacks on Bridgeport, McInnis, Clovelly, Duke and an acceleration on Dartmouth

10 Shane

Mar. 8

Summit Park
                 [NEW WEEK]

Grass / Trail

12 x 500m, 1 minute recovery
– three sets of four, 2 minute walk / jog recovery between sets

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)
** Spring Burger & Beer - 5th Street

14 Shane Apr. 5

Henderson
Rec
Ctr

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
Doug
-
lower
(beach)
parking
lot

Glendenning 200's

Double Track Trail

21 x 200m increasing inclines, 100m recovery
– three sets of seven, 800m jog recovery between sets - far South, long warmup

19 Gary

May 10

Long North

Trail

3 x 1200m / 1100m, 1 minute recovery
– Whittaker and Norn - warmup to old resort

20 Gary

May 17

South Up  [NEW WEEK]

Trail

3 x 550m / 600m / 350m, 1 minute recovery
up Firepit/down Glendenning, connector/up Mercer/Harrop, down Whittaker

21 Shane

May 24

Dave Reed Triangles
                 [NEW WEEK]

Trail

6 x 450m / 250m / 350m, alternating fast and slow
– Mercer, connector, Glendenning.  Dave Reed memorial workout

22 Gary

May 31

Norn Steeplechase

Trail

4 x 400m / 500m / 600m, 1 minute recovery
– Norn/Irvine, Norn/Whittaker, Whittaker/Norn – loop crossing Churchill Dr

23 Shane

Jun. 7

Harrop Hill

Trail

3 x 400m / 250m / 400m, 1 minute recovery
– Norn, up Harrop Hill, Whittaker – loop South of Churchill Dr

24 Gary

Jun. 14

Cross Churchill
  [MODIFIED WORKOUT]

Trail

3 x 300m / 250m / 400m / 450m, 1 minute recovery
– Whittaker, Norn, Whittaker, Norn – figure 8's North and South of Churchill Dr

25 Shane

Jun. 21

North Fence

Trail

3 x 575 / 525 / 475, 1 minute recovery
– Norn, Norn/Whittaker, Whittaker – the more technical less traveled portions

26 Gary

Jun. 28

Wrap Up

Trail

3 x 500m / 400m / 400m / 400m, 1 minute recovery, jog middle, walk ends
– Whittaker, Whittaker, Norn, Norn – between Churchill & gravel pit
** Summer Burger & Beer – 1550's (Cedar Hill Cross Rd)

27 Shane

July 5

Summer
Wild
Card
-
various

Silver City Theatre

Trail & Path

6 x 700 / 350m, 1 minute recovery
– double interval figure 8's in shaded Cuthbert Holmes Park

28 Bob

July 12

Prior Lake   [MODIFIED]

Double Track Trail

3 x 550m / 450m / 1000m, 1 minute recovery
– Panhandle trail out & back x three – Swim following
** 5:30 pm start to allow more driving/cycling time

29 Gary

July 19

Henderson Park
  [MODIFIED WORKOUT]

Chip Trail / Grass

4 x 550m / 1100m, 100m recovery
– around baseball fields, outer full golf loop – warmup through Mystic Vale

30 Shane

July 26

Swan Lake           [NEW]

Trail / Road

2 x 1200m / 1400m, 100m walk recovery – trail / trail-road-trail – 2 full laps
– meet at Darwin Rd / Lochside Trail entrance to Saanich Municipal Hall lot

31 Gary

Aug. 2

Beaver
Lake
-
lower
(gravel)
parking
lot

Bananas

Trail

3 x 450m / 450m / 350m / 350m, bananas, 1 minute  recovery
– Near the shelter

32 Shane

Aug. 9

East Bridges

Trail

5 x 775m / 515m, pink / blue, 100m recovery
– Near the small beach

33 Gary

Aug. 16

West Double D

Trail

4 x 750m / 830m, 150m recovery
– At the riding ring

34 Shane

Aug. 23

East Meadows / Lakeshore

Trail

4 x 600m / 800m, 100m recovery
– In the meadows & lakeshore trail

35 Gary

Aug. 30

West Meadows / Lakeshore

Trail

6 x 500m / 500m, 100m recovery
– Between the shelter and riding ring

36 Shane

Sep. 6

Long Boathouse

Trail

3 x 1250m / 650m, 100m recovery
– Towards the boathouses

37 Gary

Sep. 13

Bear Hill

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

West Loop

Trail

5 x 1200m, 1 minute recovery
– Near the ponds

39 Gary

Sep. 27

Dog Training Field

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 Burger & Beer – Olive Grove

40 Shane

Oct. 4

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. 11

Rithet’s Bog Park

Trail

2 x 2800m, 3 minute recovery
– meet at corner of Chatterton Way and Dalewood Lane

42 Shane

Oct. 18

Esquimalt Gorge Park

Mixed

5 x 800m / 500m, 50m walk recovery
– meet by main parking lot at end of entrance road off Tillicum
** casual post-workout gathering - Gorge Pointe

43 Gary

Oct. 25

Beckwith Park

Grass / Trail

6 x 500m / 500m alternating, 150m walk/jog recoveries
– meet by washroom building

44 Shane

Nov. 1

Cedar
Hill
Rec
Ctr

Epsom / Ascot

Roads

5 x 400m / 540m, 1 minute recovery
– Duncan Pumpkin run

45 Gary

Nov. 8

Tracksell / James Heights

Roads

5 x 200m / 350m / 350m / 200m, 100m strong jog / 50m walk recoveries
– Big Dipper run - 'URtSA Major

46 Shane

Nov. 15

Derby

Roads

12 x 500m – Derby, up Persimmon, Astoria, 100m recovery by Maplewood
– 3 sets of 4, 300m jog recovery via Willerton between sets

47 Gary

Nov. 22

High Doncaster

Roads

12 x 500m – Derby, up Doncaster, Glacier, 300m walk+jog recovery via Diana
– 3 sets of 4 with 4th to Cranbrook, 500m reverse jog recovery between sets

48 Shane

Nov. 29

Kathleen / Craigmillar

Roads

6 x 800m, Kathleen, down Rock, Craigmillar, 100m recovery up Tattersal sidewalk – Twisty roads

49 Gary

Dec. 6

Astoria

Roads

12 x 500m – Astoria, down Persimmon, Derby, 100m recovery by Maplewood
– 3 sets of 4, 300m jog recovery via Willerton between sets

50 Shane

Dec. 13

Oakcrest

Roads

12 x 500m, 100m recovery
– 3 sets of 4, 500m reverse jog recovery between sets

51 Gary

Dec. 20

Christmas Lights Run

Roads

10K to 12K, leisurely pace.  Details TBD.  Check the website for info.
** Winter Burger & Beer – Location TBD.

52 TBD

Dec. 27

C H
R C

Dark Trails of CHGC

Trail

9 x 600m, 75m recovery, bring your lights!

  2015        

9 Gary

Mar. 3

cut

Cedar Hill Golf Course Figure 8's   [NEW WEEK]

Chip Trail

4 x 1800m, 2 minute recovery
– two figure eights of golf course

10 Bob

Mar. 10

Townley / Queenston / Taylor        [NEW WEEK]

Road

6 x 1km counter-clockwise, 100m recovery
– two sets of three, 500m recovery between sets

12 Bob

Mar. 24

Browning / Sonria + Wordsworth         [NEW]

Road

5 x 520m/680m, 100m recovery

15 Gary

Apr. 14

Playfair Park

Paved/Grass

12 x 200m/200m on slight uphills with 50m/125m walk/jog recovery
- three sets of four,  2 minute walk/jog recovery between sets

30 Bob

July 28

McKenzie Lake

Trail

Jog to Westoby gate.  3 triangles of 800/800/600m, 50m recovery.
Swim following.  Allow more driving/cycling time - Colwood Crawl.

  

NOTES:

  1. 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.).
  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; they will 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.

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.

Attachments:
Download this file (2017Mar21-CHRC-Golf Course Uppers.jpg)2017Mar21-CHRC-Golf Course Uppers.jpg117 kB2017-03-20
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Download this file (2017Jan31-CHRC-Twelve Hills.jpg)2017Jan31-CHRC-Twelve Hills.jpg112 kB2017-01-16
Download this file (2017Jan24-CHRC-Wordsworth Browning.jpg)2017Jan24-CHRC-Wordsworth Browning.jpg115 kB2017-01-16
Download this file (2017Jan17-CHRC-The Rise.jpg)2017Jan17-CHRC-The Rise.jpg119 kB2017-01-16
Download this file (2017Jan10-CHRC-Low Doncaster.jpg)2017Jan10-CHRC-Low Doncaster.jpg96 kB2017-01-09
Download this file (2017Jan03-CHRC-Aldridge Kingsley.jpg)2017Jan03-CHRC-Aldridge Kingsley.jpg101 kB2017-01-02
Download this file (2016Nov29-CHRC-Kathleen-Craigmillar.jpg)2016Nov29-CHRC-Kathleen-Craigmillar.jpg117 kB2016-11-21
Download this file (2016Nov22-CHRC-High-Doncaster.jpg)2016Nov22-CHRC-High-Doncaster.jpg108 kB2016-11-21
Download this file (2016Nov15-CHRC-Derby-Astoria.jpg)2016Nov15-CHRC-Derby-Astoria.jpg114 kB2016-11-13
Download this file (2016Nov08-CHRC-Tracksell-James-Heights.jpg)2016Nov08-CHRC-Tracksell-James-Heights.jpg127 kB2016-11-08
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Download this file (2016Oct25-FWC-Beckwith-Park.jpg)2016Oct25-FWC-Beckwith-Park.jpg101 kB2016-10-17
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Download this file (TNW-SWC-Swan-Lake.jpg)TNW-SWC-Swan-Lake.jpg163 kB2016-07-25
Download this file (TNW-SWC-Henderson.jpg)TNW-SWC-Henderson.jpg162 kB2016-07-19
Download this file (TNW-SWC-Prior-Lake.png)TNW-SWC-Prior-Lake.png417 kB2016-07-11
Download this file (2016Mar29-Browning Sonria Wordsworth.jpg)2016Mar29-Browning Sonria Wordsworth.jpg119 kB2016-03-28
Download this file (2016Mar22-Townley Queenston Taylor.jpg)2016Mar22-Townley Queenston Taylor.jpg113 kB2016-03-28
Download this file (2016Mar15-Golf Course Uppers.jpg)2016Mar15-Golf Course Uppers.jpg101 kB2016-03-14
Download this file (2016Mar01-Bridgeport Place 12 Hills.jpg)2016Mar01-Bridgeport Place 12 Hills.jpg110 kB2016-02-29
Download this file (2016Feb23-Doncaster Parloff.jpg)2016Feb23-Doncaster Parloff.jpg121 kB2016-02-22
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