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TNW

TNW Workout Schedule 2024

The 2024 TNW schedule and workouts are much like those of years past: 2023 2022 2021 2020 2019 2018 2017 2016
As always it is subject to minor updates and tweaks as necessary.

Remember an old workout you'd like back? See one you'd like dropped?  Have some thoughts on how to adjust an existing workout to improve?  Or a suggestion for a whole new workout?  Let us know.  Any and all input welcome.

WeekDateBaseWorkoutSurfaceFormat
1 Jan. 2
Cedar Hill Rec Ctr
 Aldridge / Kingsley Road – flat 10 x 500m, 100m recovery – Five circuits of Aldridge, Knight, Kingsley, North Dairy, crossing McRae 10 times, be careful!
2 Jan. 9 Cook / The Rise Road – hills 6 x 450m bump, 30 second walk/rest, 350m hill, 200m walk/jog recovery
– six laps of Cook, Vista Heights, The Rise, and Summit
3 Jan. 16 Savannah / Lovat Road – flat 8 x 675m, 100m uphill walk recovery, counter-clockwise
– two sets of four, reverse 675m jog recovery between sets
4 Jan. 23 Peacock Hill Road – hills 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<
5 Jan. 30 Townley Queenston Taylor Road – flat 6 x 1km, final 200m build, 150m recovery – six flat loops
6 Feb. 6 Cook @ Quadra Twelve Hills Road – hills Three Monarch of the Hill repeats of Hollis, then in turn of Clovelly Terrace, Camrose Court, and in a continuous loop Connorton Lane – longer recovery on roads between
7 Feb. 13 Wordsworth / Browning Road – flat 12 x 600m, 75m recovery – six figure-eights of Wordsworth, North Dairy, Browning, McRae, Wordsworth, Knight and Browning Park
8 Feb. 20 Bridgeport Hills Road – hills Four paired hill assault tempos of Pointer & Nancy, then of Duke & Bridgeport – regrouping jog between
9 Feb. 27 King's Pond Trail / Road – flat 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
10 Mar. 6 Low Doncaster Road – incline 12 x 400m incline, 275m dark path recovery, 85m sprint, 85m recovery
– three sets of four, 400m road recovery between sets
11 Mar. 12 Golf Course Uppers Chip Trail – undulating 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 all hard with equal steady after
12 Mar. 19 Mt. Tolmie Road / Trail – hills 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
13 Mar. 26 Browning Sonria Wordsworth Road 6 x 520m (140m recovery) / 700m (80m recovery)
– six loops of Browning, park, Browning (Derby) / Sonria, Browning, Knight, Wordsworth (McRae)
14 Apr. 2 Summit Park Grass / Trail 12 x 500m, 1 minute recovery
– three sets of four, 2 minute walk / jog recovery between sets
15 Apr. 9 Oswald Park Parloff 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
16 Apr. 16 Golf Course Lowers Chip Trail 9 x 650m (50m recovery) on south perimeter and middle trails
– three clockwise laps of three intervals (uphill, flatter, downhill)
17 Apr. 23 Topaz Park Diagonals Chip / Path # x ###m / ###m (##m recovery)
– alternating chip and paved path loops
** Spring Fluids & Fare ** – TBC
spare extra Snowy Trails Cart Paths 9 x 600m, 75m recoveries – 3 blizzardy figure eights on the NE interior cart paths of Cedar Hill Golf Course [snow 6]
spare extra Oakcrest Road 12 x 500m, 100m recovery – 3 sets of 4, 500m reverse jog recovery between sets
18 Apr. 30
Spring 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, Tillicum mall – warmup into shaded park
19 May 7 Mystic Vale Trail 5 x 600m / 550m / 100m surprise, 70m walk recovery
– meet by Henderson Rec Centre parking lot – magical Mystical tour warmup
20 May 14 Layritz 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
21 May 21 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
22 May 28 Esquimalt Gorge Park Mixed 5 x 800m / 500m, 50m walk recovery
– meet by main parking lot at end of entrance road off Tillicum
no replaced Macaulay Point Trail & path 4 x 800m / 600m, 100m recoveries – loops through & around old fortifications
meet by Buxton Green parking lot off Munro St – warmup with seaviews of Victoria
23 June 4
Mount Doug Park main (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
24 June 11 Long North Trail 3 x 1200m / 1100m, 1 minute recovery
– Whittaker / Norn – warmup to old resort
25 June 18 South Up Trail 3 x 600m / 350m / 550m, 1 minute recovery
– connector, up Mercer, Harrop / down Whittaker / up Firepit, down Glendenning
26 June 25 Dave Reed Triangles Trail 6 x 450m / 250m / 350m, alternating hard and steady intervals
– Mercer / connector / Glendenning – Dave Reed memorial workout
27 July 2 Norn Steeplechase Trail 4 x 400m / 500m / 600m, 1 minute recovery
– Norn, Irvine / Norn, Whittaker / Whittaker, Norn – loop crossing Churchill Dr
28 July 9 Harrop Hill Trail 3 x 600m / 600m / 600m, 1 minute recovery
– up and along Harrop / down Mercer / down Maddock
29 July 16 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
30 July 23 Douglas Trail 3 x 1000m / 650m, 100m / 200m walk / jog recovery
– Beach, Douglas / Douglas – figure 8's south and north of Ash Rd
31 July 30 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 Picnic ** – TBC
32 Aug. 6
Beaver Lake lower (gravel) parking lot 
 Bananas Trail 4x 450m / 450m / 350m / 350m, bananas, 1 minute recovery
– near the shelter – full loop warmup
33 Aug. 13 East Bridges Trail 5 x 775m / 515m, pink / blue, 100m recovery
– near the small beach
34 Aug. 20 West Double D Trail 4 x 750m / 830m, 150m recovery
– near the riding ring
35 Aug. 27 East Meadows / Lakeshore Trail 4 x 600m / 800m, 100m recovery
– in the meadows & lakeshore trail
36 Sep. 3 Bear Hill Trail 2 x 1km surges outbound on back stretch, lower trail incline to fence & loop down to repeat, 1km and 2km surges inbound, jog between
37 Sep. 10 Long East Boathouse Trail 3 x 1250m / 650m, 100m recovery
– towards the boathouses
38 Sep. 17 West Meadows / Lakeshore Trail 6 x 500m / 500m, 100m recovery
– between the shelter and riding ring
39 Sep. 24 Long West Loop Trail 5 x 1200m, 1 minute recovery
– near the ponds
no replaced 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 Fluids & Fare – TBD
40 Oct. 1
Fall Wild Card – various
 Rithets Bog Park Trail 2 x 2800m, 3 minute recovery
– meet at corner of Chatterton Way and Dalewood Lane
41 Oct. 8 Beckwith Park Trail / Grass 6 x 500m / 500m, 150m walk/jog recoveries
– meet by washroom building
42 Oct. 15 McMinn Park Trail / Road 4 x 650m / 1000m, trail recovery
– meet by Lochside School corner of Royal Oak Dr & Lochside Dr
43 Oct. 22 Braefoot Park Grass or Road park loops or Livingstone and Eric
– meet in parking lot by lacrosse box corner of McKenzie & Braefoot
44 Oct. 29
Cedar Hill Rec Ctr
 Epsom / Ascot Road 5 x 400m / 540m, 1 minute recovery
– five circuits
45  Nov. 5 Tracksell / James Heights Road 5 x 200m / 350m / 350m / 200m, 100m strong jog / 50m walk recoveries
– five out & back "Big Dipper" circuits
46  Nov. 12 Derby Road 12 x 500m – Derby, up Persimmon, Astoria, 100m recovery by Maplewood
– three sets of four, 300m jog recovery via Willerton between sets
47  Nov. 19 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 reverse jog recovery between sets
48  Nov. 26 Kathleen / Craigmillar Road 6 x 800m – Kathleen, down Rock, Craigmillar, 100m recovery up Tattersall sidewalk
– six circuits
49 Dec. 3 Astoria Road 12 x 500m – Astoria, down Persimmon, Derby, 100m recovery by Maplewood
– three sets of four, 300m jog recovery via Willerton between sets
50 Dec. 10 Oakcrest Road 12 x 500m, 100m recovery – 3 sets of 4, 500m reverse jog recovery between sets
51 Dec. 17 Christmas Lights Run Road a tour of nearby neighbourhoods from the Reynolds School parking lot on McKenzie.  Possible Afters at 1550's or another nearby establishment.
52 Dec. 24 Christmas Eve Cancelled Family time
53 Dec. 31 Dark Trails of CHGC Trail 9 x 600m, 75m recoveries – 3 snowy (wishful thinking) figure eights on the NE interior cart paths of Cedar Hill Golf Course

 

NOTES:

  1. Training sessions every Tuesday night throughout the year start at 5:15 pm from Cedar Hill Rec. Centre (Nov.–April), Wild Card locations (May, Oct.), Mount Douglas Park (June–July), 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. The primary run leader is Jeff Hunt, with Gary Duncan and Shane Ruljancich as backups.
  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 geaorange 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, 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.  Site updates by Gary Duncan. Old 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 2, 2024 – GD

TNW Workout Schedule 2023

The 2023 TNW schedule and workouts are much like those of years past: 2022 2021 2020 2019 2018 2017 2016
As always it is subject to minor updates and tweaks as necessary.

Hopefully this year we can fully return to social gatherings after each quarter.

Remember an old workout you'd like back? See one you'd like dropped?  Have some thoughts on how to adjust an existing workout to improve?  Or a suggestion for a whole new workout?  Let us know.  Any and all input welcome.

WeekDateBaseWorkoutSurfaceFormat
1 Jan. 3
Cedar Hill Rec Ctr
 Aldridge / Kingsley Road – flat 10 x 500m, 100m recovery – Five circuits of Aldridge, Knight, Kingsley, North Dairy, crossing McRae 10 times, be careful!
2 Jan. 10 Cook / The Rise Road – hills 6 x 450m bump, 30 second walk/rest, 350m hill, 200m walk/jog recovery
– six laps of Cook, Vista Heights, The Rise, and Summit
3 Jan. 17 Savannah / Lovat Road – flat 8 x 675m, 100m uphill walk recovery, counter-clockwise
– two sets of four, reverse 675m jog recovery between sets
4 Jan. 24 Peacock Hill Road – hills 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<
5 Jan. 31 Townley Queenston Taylor Road – flat 6 x 1km, final 200m build, 150m recovery – six flat loops
6 Feb. 7 Cook @ Quadra Twelve Hills Road – hills Three Monarch of the Hill repeats of Hollis, then in turn of Clovelly Terrace, Camrose Court, and in a continuous loop Connorton Lane – longer recovery on roads between
7 Feb. 14 Wordsworth / Browning Road – flat 12 x 600m, 75m recovery – six figure-eights of Wordsworth, North Dairy, Browning, McRae, Wordsworth, Knight and Browning Park
8 Feb. 21 Bridgeport Hills Road – hills Four paired hill assault tempos of Pointer & Nancy, then of Duke & Bridgeport – regrouping jog between
9 Feb. 28 King's Pond Trail / Road – flat 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
10 Mar. 8 Low Doncaster Road – incline 12 x 400m incline, 275m dark path recovery, 85m sprint, 85m recovery
– three sets of four, 400m road recovery between sets
11 Mar. 14 Golf Course Uppers Chip Trail – undulating 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 all hard with equal steady after
12 Mar. 21 Mt. Tolmie Road / Trail – hills 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
13 Mar. 28 Browning Sonria Wordsworth Road 6 x 520m (140m recovery) / 700m (80m recovery)
– six loops of Browning, park, Browning (Derby) / Sonria, Browning, Knight, Wordsworth (McRae)
14 Apr. 4 Summit Park Grass / Trail 12 x 500m, 1 minute recovery
– three sets of four, 2 minute walk / jog recovery between sets
15 Apr. 11 Oswald Park Parloff 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
16 Apr. 18 Golf Course Lowers Chip Trail 9 x 650m (50m recovery) on south perimeter and middle trails
– three clockwise laps of three intervals (uphill, flatter, downhill)
17 Apr. 25 Topaz Park Diagonals Pavement or grass Continuous repeats of ~350m U's around fenced sports field with ~95m recovery jog across end
– 2 sets of 15 minutes with 3 minutes rest between [Might need to change with field construction]
** Spring Fluids & Fare ** – 6:30 CHRC lounge pizza & beverages
spare extra Snowy Trails Cart Paths 9 x 600m, 75m recoveries – 3 blizzardy figure eights on the NE interior cart paths of Cedar Hill Golf Course [snow 6]
spare extra Oakcrest Road 12 x 500m, 100m recovery – 3 sets of 4, 500m reverse jog recovery between sets
18 May 2
Spring 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, Tillicum mall – warmup into shaded park
19 May 9 Mystic Vale Trail 5 x 600m / 550m / 100m surprise, 70m walk recovery
– meet by Henderson Rec Centre parking lot – magical Mystical tour warmup
20 May 16 Layritz 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
21 May 23 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
22 May 30 Esquimalt Gorge Park Mixed 5 x 800m / 500m, 50m walk recovery
– meet by main parking lot at end of entrance road off Tillicum
no replaced Macaulay Point Trail & path 4 x 800m / 600m, 100m recoveries – loops through & around old fortifications
meet by Buxton Green parking lot off Munro St – warmup with seaviews of Victoria
23 June 6
Mount Doug Park main (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
24 June 13 Long North Trail 3 x 1200m / 1100m, 1 minute recovery
– Whittaker / Norn – warmup to old resort
25 June 20 South Up Trail 3 x 600m / 350m / 550m, 1 minute recovery
– connector, up Mercer, Harrop / down Whittaker / up Firepit, down Glendenning
26 June 27 Dave Reed Triangles Trail 6 x 450m / 250m / 350m, alternating hard and steady intervals
– Mercer / connector / Glendenning – Dave Reed memorial workout
27 July 4 Norn Steeplechase Trail 4 x 400m / 500m / 600m, 1 minute recovery
– Norn, Irvine / Norn, Whittaker / Whittaker, Norn – loop crossing Churchill Dr
28 July 11 Harrop Hill Trail 3 x 600m / 600m / 600m, 1 minute recovery
– up and along Harrop / down Mercer / down Maddock
29 July 18 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
30 July 25 Douglas Trail 3 x 1000m / 650m, 100m / 200m walk / jog recovery
– Beach, Douglas / Douglas – figure 8's south and north of Ash Rd
31 Aug 1 Double Shot Trail 3 x 500m / 400m / 400m / 400m, 1 minute recovery, jog middle, walk ends
– Whittaker / Whittaker / Norn / Norn – between Churchill & gravel pit
** Picture Night (wear red) and Pizza in the Park
32 Aug. 8
Beaver Lake lower (gravel) parking lot 
 Bananas Trail 4x 450m / 450m / 350m / 350m, bananas, 1 minute recovery
– near the shelter – full loop warmup
33 Aug. 15 East Bridges Trail 5 x 775m / 515m, pink / blue, 100m recovery
– near the small beach
34 Aug. 22 West Double D Trail 4 x 750m / 830m, 150m recovery
– near the riding ring
35 Aug. 29 East Meadows / Lakeshore Trail 4 x 600m / 800m, 100m recovery
– in the meadows & lakeshore trail
36 Sep. 5 Bear Hill Trail 2 x 1km surges outbound on back stretch, 1+km climb up Bear Hill, 1km and 2km surges inbound, jog between
37 Sep. 12 Long East Boathouse Trail 3 x 1250m / 650m, 100m recovery
– towards the boathouses
38 Sep. 19 West Meadows / Lakeshore Trail 6 x 500m / 500m, 100m recovery
– between the shelter and riding ring
** Rally beverage night – free tins – Shelter
39 Sep. 26 Long West Loop Trail 5 x 1200m, 1 minute recovery
– near the ponds
no replaced 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 Fluids & Fare – TBD
40 Oct. 3
Fall Wild Card – various
 Rithets Bog Park Trail 2 x 2800m, 3 minute recovery
– meet at corner of Chatterton Way and Dalewood Lane
41 Oct. 10 Beckwith Park Trail / Grass 6 x 500m / 500m, 150m walk/jog recoveries
– meet by washroom building
42 Oct. 17 McMinn Park ???? Trail / Road 4 x 650m / 1000m, trail recovery
– meet by Lochside School corner of Royal Oak Dr & Lochside Dr
43 Oct. 24 Braefoot Park Grass or Road park loops or Livingstone and Eric
– meet in parking lot by lacrosse box corner of McKenzie & Braefoot
44  Oct. 31
Cedar Hill Rec Ctr
 Epsom / Ascot ???? Road 5 x 400m / 540m, 1 minute recovery
– five circuits
45  Nov. 7 Tracksell / James Heights Road 5 x 200m / 350m / 350m / 200m, 100m strong jog / 50m walk recoveries
– five out & back "Big Dipper" circuits
46  Nov. 14 Derby Road 12 x 500m – Derby, up Persimmon, Astoria, 100m recovery by Maplewood
– three sets of four, 300m jog recovery via Willerton between sets
47  Nov. 21 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 reverse jog recovery between sets
48  Nov. 28 Kathleen / Craigmillar Road 6 x 800m – Kathleen, down Rock, Craigmillar, 100m recovery up Tattersall sidewalk
– six circuits
49 Dec. 5 Astoria Road 12 x 500m – Astoria, down Persimmon, Derby, 100m recovery by Maplewood
– three sets of four, 300m jog recovery via Willerton between sets
50 Dec. 12 Oakcrest Road 12 x 500m, 100m recovery – 3 sets of 4, 500m reverse jog recovery between sets
51 Dec. 19 Christmas Lights Run Road a tour of nearby neighbourhoods from the Reynolds School parking lot on McKenzie.  Possible Afters at 1550's or another nearby establishment.
52 Dec. 26 Dark Trails of CHGC Trail 9 x 600m, 75m recoveries – 3 snowy (wishful thinking) figure eights on the NE interior cart paths of Cedar Hill Golf Course

 2024 will follow the same schedule to begin, adjusted one day earlier.

NOTES:

  1. Training sessions every Tuesday night throughout the year start at 5:15 pm from Cedar Hill Rec. Centre (Nov.–April), Wild Card locations (May, Oct.), Mount Douglas Park (June–July), 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. The primary run leader is Jeff Hunt, with Gary Duncan and Shane Ruljancich as backups.
  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 geaorange 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, 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. Old 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 4, 2023.

TNW Workout Schedule 2022

The 2022 TNW schedule and workouts are much like those of years past: 2021 2020 2019 2018 2017 2016
As always it is subject to minor updates and tweaks as necessary.

The one bigger planned change is to swap the order of the two months at Mt. Doug Park and the first Wild Card Month.  The idea being that hopefully the narrowing flush new growth along some of the Mt. Doug trails will be trimmed back by then.

Hopefully this year we can also return to social gatherings after each quarter.

Remember an old workout you'd like back? See one you'd like dropped?  Have some thoughts on how to adjust an existing workout to improve?  Or a suggestion for a whole new workout?  Let us know.  Any and all input welcome.

WeekDateBaseWorkoutSurfaceFormat
1 Jan. 4
Cedar Hill Rec Ctr
 Aldridge / Kingsley Road – flat 10 x 500m, 100m recovery – Five circuits of Aldridge, Knight, Kingsley, North Dairy, crossing McRae 10 times, be careful!
2 Jan. 11 Cook / The Rise Road – hills 6 x 450m bump, 30 second walk/rest, 350m hill, 200m walk/jog recovery
– six laps of Cook, Vista Heights, The Rise, and Summit
3 Jan. 18 Savannah / Lovat Road – flat 8 x 675m, 100m uphill walk recovery, counter-clockwise
– two sets of four, reverse 675m jog recovery between sets
4 Jan. 27 Peacock Hill Road – hills 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<
5 Feb. 1 Townley Queenston Taylor Road – flat 6 x 1km, final 200m build, 150m recovery – six flat loops
6 Feb. 8 Cook @ Quadra Twelve Hills Road – hills Three Monarch of the Hill repeats of Hollis, then in turn of Clovelly Terrace, Camrose Court, and in a continuous loop Connorton Lane – longer recovery on roads between
7 Feb. 15 Wordsworth / Browning Road – flat 12 x 600m, 75m recovery – six figure-eights of Wordsworth, North Dairy, Browning, McRae, Wordsworth, Knight and Browning Park
8 Feb. 22 Bridgeport Hills Road – hills Four paiorange hill assault tempos of Pointer & Nancy, then of Duke & Bridgeport – regrouping jog between
9 Mar. 1 King's Pond Trail / Road – flat 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
10 Mar. 8 Low Doncaster Road – incline 12 x 400m incline, 275m dark path recovery, 85m sprint, 85m recovery
– three sets of four, 400m road recovery between sets
11 Mar. 15 Golf Course Uppers Chip Trail – undulating 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 all hard with equal steady after
12 Mar. 22 Mt. Tolmie Road / Trail – hills 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
13 Mar. 29 Browning Sonria Wordsworth Road 6 x 520m (140m recovery) / 700m (80m recovery)
– six loops of Browning, park, Browning (Derby) / Sonria, Browning, Knight, Wordsworth (McRae)
14 Apr. 5 Summit Park Grass / Trail 12 x 500m, 1 minute recovery
– three sets of four, 2 minute walk / jog recovery between sets
15 Apr. 12 Oswald Park Parloff 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
16 Apr. 19 Golf Course Lowers Chip Trail 9 x 650m (50m recovery) on south perimeter and middle trails
– three clockwise laps of three intervals (uphill, flatter, downhill)
17 Apr. 26 Topaz Park Diagonals Pavement or grass Continuous repeats of ~350m U's around fenced sports field with ~95m recovery jog across end
– 2 sets of 15 minutes with 3 minutes rest between
** Spring Fluids & Fare ** – TBC
spare extra Snowy Trails Cart Paths 9 x 600m, 75m recoveries – 3 blizzardy figure eights on the NE interior cart paths of Cedar Hill Golf Course [snow 6]
spare extra Oakcrest Road 12 x 500m, 100m recovery – 3 sets of 4, 500m reverse jog recovery between sets
18 
May 3
Spring 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, Tillicum mall – warmup into shaded park
19 May 10 Mystic Vale Trail 5 x 600m / 550m / 100m surprise, 70m walk recovery
– meet by Henderson Rec Centre parking lot – magical Mystical tour warmup
20 May 17 Layritz 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
21 May 24 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
no replaced Macaulay Point Trail & path 4 x 800m / 600m, 100m recoveries – loops through & around old fortifications
meet by Buxton Green parking lot off Munro St – warmup with seaviews of Victoria
22 May 31
Mount Doug Park main (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
23 June 7 Long North Trail 3 x 1200m / 1100m, 1 minute recovery
– Whittaker / Norn – warmup to old resort
24 June 14 South Up Trail 3 x 600m / 350m / 550m, 1 minute recovery
– connector, up Mercer, Harrop / down Whittaker / up Firepit, down Glendenning
25 June 21 Dave Reed Triangles Trail 6 x 450m / 250m / 350m, alternating hard and steady intervals
– Mercer / connector / Glendenning – Dave Reed memorial workout
** Bring a Friend Night + post social at 1550's restaurant
26 June 28 Norn Steeplechase Trail 4 x 400m / 500m / 600m, 1 minute recovery
– Norn, Irvine / Norn, Whittaker / Whittaker, Norn – loop crossing Churchill Dr
27 July 5 Harrop Hill Trail 3 x 600m / 600m / 600m, 1 minute recovery
– up and along Harrop / down Mercer / down Maddock
28 July 12 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
** Summer Picnic in the Park with order-in options
29 July 19 Douglas Trail 3 x 1000m / 650m, 100m / 200m walk / jog recovery
– Beach, Douglas / Douglas – figure 8's south and north of Ash Rd
30 July 26 Double Shot Trail 3 x 500m / 400m / 400m / 400m, 1 minute recovery, jog middle, walk ends
– Whittaker / Whittaker / Norn / Norn – between Churchill & gravel pit
31 Aug. 2
Beaver Lake lower (gravel) parking lot 
 Bananas Trail 4x 450m / 450m / 350m / 350m, bananas, 1 minute recovery
– near the shelter – full loop warmup
32 Aug. 9 East Bridges Trail 5 x 775m / 515m, pink / blue, 100m recovery
– near the small beach
33 Aug. 16 East Meadows / Lakeshore
(bumped ahead)		 Trail 4 x 600m / 800m, 100m recovery
– in the meadows & lakeshore trail
34 Aug. 23 West Double D
(delayed 1 week for trail closures)		 Trail 4 x 750m / 830m, 150m recovery
– near the riding ring
35 Aug. 30 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 Sep. 6 West Meadows / Lakeshore Trail 6 x 500m / 500m, 100m recovery
– between the shelter and riding ring
37 Sep. 13 Bananas
(reprise for BBQ)		 Trail 4x 450m / 450m / 350m / 350m, bananas, 1 minute recovery
– near the shelter – full loop warmup
** Summer BBQ – burgers & fixings – Shelter
38 Sep. 20 Long East Boathouse
(bumped 1 week)		 Trail 3 x 1250m / 650m, 100m recovery
– towards the boathouses
39 Sep. 27 Long West Loop
(bumped 1 week)		 Trail 5 x 1200m, 1 minute recovery
– near the ponds
no replaced 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 Fluids & Fare – TBD
40 Oct. 4
Fall Wild Card – various
 Rithets Bog Park Trail 2 x 2800m, 3 minute recovery
– meet at corner of Chatterton Way and Dalewood Lane
41 Oct. 11 Beckwith Park Grass / Trail 6 x 500m / 500m alternating, 150m walk/jog recoveries
– meet by washroom building
42 Oct. 18 Mystic Vale Trail 5 x 600m / 550m / 100m surprise, 70m walk recovery
– meet by Henderson Rec Centre parking lot
43 Oct. 25 Braefoot Park Grass or Road still figuring it out
– meet in parking lot by lacrosse box corner of McKenzie & Braefoot
no off limits Esquimalt Gorge Park Mixed 5 x 800m / 500m, 50m walk recovery
– meet by main parking lot at end of entrance road off Tillicum
no replaced 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
44  Nov. 1
Cedar Hill Rec Ctr
 Epsom / Ascot Road 5 x 400m / 540m, 1 minute recovery
– five circuits
45  Nov. 8 Tracksell / James Heights Road 5 x 200m / 350m / 350m / 200m, 100m strong jog / 50m walk recoveries
– five out & back "Big Dipper" circuits
46  Nov. 15 Derby Road 12 x 500m – Derby, up Persimmon, Astoria, 100m recovery by Maplewood
– three sets of four, 300m jog recovery via Willerton between sets
47  Nov. 22 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 reverse jog recovery between sets
48  Nov. 29 Kathleen / Craigmillar Road 6 x 800m – Kathleen, down Rock, Craigmillar, 100m recovery up Tattersall sidewalk
– six circuits
49 Dec. 6 Astoria Road 12 x 500m – Astoria, down Persimmon, Derby, 100m recovery by Maplewood
– three sets of four, 300m jog recovery via Willerton between sets
50 Dec. 13 Oakcrest Road 12 x 500m, 100m recovery – 3 sets of 4, 500m reverse jog recovery between sets
51 Dec. 20 Christmas Lights Run Road a tour from somewhere
52 Dec. 27 Dark Trails of CHGC Trail 9 x 600m, 75m recoveries – 3 snowy (wishful thinking) figure eights on the NE interior cart paths of Cedar Hill Golf Course

 

NOTES:

  1. Training sessions every Tuesday night throughout the year start at 5:15 pm from Cedar Hill Rec. Centre (Nov.–April), Wild Card locations (May, Oct.), Mount Douglas Park (June–July), 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. The primary run leader is Jeff Hunt, with Gary Duncan and Shane Ruljancich as backups.
  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 geaorange 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, 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 2022 by 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 4, 2022.

TNW Workout Schedule 2021

Under current PHO and BCA guidelines it is no longer necessary to pre-register. Just show up providing you are well.

The 2021 schedule is much like those of years past: 2020 2019 2018 2017 2016
As always it is subject to minor updates and tweaks as necessary.  Updated attachments with the 2021 date may come.

Remember an old workout you'd like back? See one you'd like dropped?  Have some thoughts on how to adjust an existing workout to improve?  Or a suggestion for a whole new workout?  Let us know.  Any and all input welcome.

Some of the initial workouts based out of Cedar Hill Rec have been shuffled to take advantage of daylight / twlight, while maintaining alternating flattish and hilly.  Snowy Trails and Oakcrest are foul weather backups.

WeekDateBaseWorkoutSurfaceFormat
1 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! 12 x 500m – "U" shaped Oakcrest, 100m recovery on Cedar Hill sidewalk
three sets of four, 500m reverse jog recovery between sets
2 Jan. 12 Cook / The Rise 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
3 Jan. 19 Savannah / Lovat Road 8 x 675m, 100m uphill walk recovery, counter-clockwise
– two sets of four, reverse 675m jog recovery between sets
4 Jan. 26 Peacock Hill 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<
5 Feb. 2 Townley Queenston Taylor Road 6 x 1km, final 200m build, 150m recovery – six flat loops
6 Feb. 9 Cook @ Quadra Twelve Hills Road Three Monarch of the Hill repeats of Hollis, then in turn of Clovelly Terrace, Camrose Court, and in a continuous loop Connorton Lane – longer recovery on roads between
7 Feb. 16 Wordsworth / Browning Road 12 x 600m, 75m recovery – six figure-eights of Wordsworth, North Dairy, Browning, McRae, Wordsworth, Knight and Browning Park
8 Feb. 23 Bridgeport Hills Road Three paired hill assault tempos of Pointer & Nancy, then of Duke & Bridgeport, then of Tattersall lane & McInnis Rise (time permitting) – regrouping jog between
9 Mar. 2 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
10 Mar. 9 Low Doncaster Road 12 x 400m incline, 275m dark path recovery, 85m sprint, 85m recovery
– three sets of four, 400m road recovery between sets
11 Mar. 16 Golf Course Uppers 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 all hard with equal steady after
12 Mar. 23 Mt. Tolmie 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
13 Mar. 30 Browning Sonria Wordsworth Road 6 x 520m (140m recovery) / 700m (80m recovery)
– six loops of Browning, park, Browning (Derby) / Sonria, Browning, Knight, Wordsworth (McRae)
14 Apr. 6 Summit Park Grass / Trail 12 x 500m, 1 minute recovery
– three sets of four, 2 minute walk / jog recovery between sets
15 Apr. 13 Oswald Park Parloff 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
16 Apr. 20 Golf Course Lowers Chip Trail 9 x 650m (50m recovery) on south perimeter and middle trails
– three clockwise laps of three intervals (uphill, flatter, downhill)
17 Apr. 27 Topaz Park Diagonals Pavement or grass Continuous repeats of ~350m U's around fenced sports field with ~95m recovery jog across end
– 2 sets of 15 minutes with 3 minutes rest between
** Spring Fluids & Fare ** – 5th Street Grill on Hillside TBC
spare extra Snowy Trails Cart Paths 9 x 600m, 75m recoveries – 3 blizzardy figure eights on the NE interior cart paths of Cedar Hill Golf Course [snow 6]
spare extra Oakcrest Road 12 x 500m, 100m recovery – 3 sets of 4, 500m reverse jog recovery between sets
  • Mon. Jan. 4: G did the Aldridge / Kinglsey workout this morning in a light rain. Managed to cross McRae every time without stopping, but lots of cars – presumably going to SMUS – on puddly recovery Knight.
  • Sun. Jan. 10: G did the Cook / The Rise working this morning in good conditions.  Remember to do a safety shoulder check when turning off the Cook sidewalk onto Vista Heights, and to push beyond the crest at the top of The Rise to the end of the yellow curb opposite.
18 May 4
Mount Doug Park main (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 May 11 Long North Trail 3 x 1200m / 1100m, 1 minute recovery
– Whittaker / Norn – warmup to old resort
20 May 18 South Up Trail 3 x 600m / 350m / 550m, 1 minute recovery
– connector, up Mercer, Harrop / down Whittaker / up Firepit, down Glendenning
21 May 25 Dave Reed Triangles Trail 6 x 450m / 250m / 350m, alternating hard and steady intervals
– Mercer / connector / Glendenning – Dave Reed memorial workout
22 June 1 Norn Steeplechase Trail 4 x 400m / 500m / 600m, 1 minute recovery
– Norn, Irvine / Norn, Whittaker / Whittaker, Norn – loop crossing Churchill Dr
23 June 8 Harrop Hill Trail 3 x 600m / 600m / 600m, 1 minute recovery
– up and along Harrop / down Mercer / down Maddock
24 June 15 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 June 22 Douglas Trail 3 x 1000m / 650m, 100m / 200m walk / jog recovery
– Beach, Douglas / Douglas – figure 8's south and north of Ash Rd
26 June 29 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 Picnic in the Park with order-in options
27
July 6
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, Tillicum mall – warmup into shaded park
28 July 13 Mystic Vale Trail 5 x 600m / 550m / 100m surprise, 70m walk recovery
– meet by Henderson Rec Centre parking lot – magical Mystical tour warmup
29 July 20 Layritz 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 July 27 Macaulay Point Trail & path 4 x 800m / 600m, 100m recoveries – loops through & around old fortifications
meet by Buxton Green parking lot off Munro St – warmup with seaviews of Victoria
31 Aug. 3
Beaver Lake lower (gravel) parking lot 
 Bananas Trail 4x 450m / 450m / 350m / 350m, bananas, 1 minute recovery
– near the shelter – full loop warmup
32 Aug. 10 East Bridges Trail 5 x 775m / 515m, pink / blue, 100m recovery
– near the small beach
33 Aug. 18 West Double D Trail 4 x 750m / 830m, 150m recovery
– near the riding ring
34 Aug. 24 East Meadows / Lakeshore Trail 4 x 600m / 800m, 100m recovery
– in the meadows & lakeshore trail
35 Aug. 31 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 Sep. 7 West Meadows / Lakeshore Trail 6 x 500m / 500m, 100m recovery
– between the shelter and riding ring
37 Sep. 14 Long East Boathouse Trail 3 x 1250m / 650m, 100m recovery
– towards the boathouses
38 Sep. 21 Long West Loop Trail 5 x 1200m, 1 minute recovery
– near the ponds
39 Sep. 28 Bananas
(reprise)		 Trail 4x 450m / 450m / 350m / 350m, bananas, 1 minute recovery
– near the shelter – full loop warmup
no replaced 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 Fluids & Fare – TBD
40 Oct. 5
Fall Wild Card – various
 Rithets Bog Park Trail 2 x 2800m, 3 minute recovery
– meet at corner of Chatterton Way and Dalewood Lane
41 Oct. 12 Beckwith Park Grass / Trail 6 x 500m / 500m alternating, 150m walk/jog recoveries
– meet by washroom building
42 Oct. 19 Mystic Vale Trail 5 x 600m / 550m / 100m surprise, 70m walk recovery
– meet by Henderson Rec Centre parking lot
43 Oct. 26 Braefoot Park Grass or Road still figuring it out
– meet in parking lot by lacrosse box corner of McKenzie & Braefoot
no off limits Esquimalt Gorge Park Mixed 5 x 800m / 500m, 50m walk recovery
– meet by main parking lot at end of entrance road off Tillicum
no replaced 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
44  Nov. 2
Cedar Hill Rec Ctr
 Epsom / Ascot Road 5 x 400m / 540m, 1 minute recovery
– five circuits
45  Nov. 9 Tracksell / James Heights Road 5 x 200m / 350m / 350m / 200m, 100m strong jog / 50m walk recoveries
– five out & back "Big Dipper" circuits
46  Nov. 16 Derby Road 12 x 500m – Derby, up Persimmon, Astoria, 100m recovery by Maplewood
– three sets of four, 300m jog recovery via Willerton between sets
47  Nov. 23 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 reverse jog recovery between sets
48  Nov. 30 Kathleen / Craigmillar Road 6 x 800m – Kathleen, down Rock, Craigmillar, 100m recovery up Tattersall sidewalk
– six circuits
49 Dec.7 Astoria Road 12 x 500m – Astoria, down Persimmon, Derby, 100m recovery by Maplewood
– three sets of four, 300m jog recovery via Willerton between sets
50 Dec. 14 Oakcrest Road 12 x 500m, 100m recovery – 3 sets of 4, 500m reverse jog recovery between sets
51 Dec. 21 Christmas Lights Run Road a tour from somewhere
52 Dec. 28 Dark Trails of CHGC Trail 9 x 600m, 75m recoveries – 3 snowy (wishful thinking) figure eights on the NE interior cart paths of Cedar Hill Golf Course

 

NOTES (under normal circumstances):

  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 Jeff Hunt, Gary Duncan and Shane Ruljancich .
  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, 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 2021 by 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 5, 2021.

TNW Workout Schedule 2020

The 2020 schedule is much like those of years past: 2019 2018 2017 2016

The first four months out of Cedar Hill Rec Centre are pretty much nailed down.  One old workout Oakcrest has been brought back to start the year off, and a few others have been reordered for light levels.  King's Pond and Dark Trails are foul weather backups.  As always the schedule is subject to minor updates and tweaks as necessary.  Updated attachments with the 2020 date may come.

Remember an old workout you'd like back? See one you'd like dropped?  Have some thoughts on how to adjust an existing workout to improve?  Or a suggestion for a whole new workout?  Let us know.  Any and all input welcome.

Week / Leader Date Meet
5:15p at		WorkoutSurfaceFormat
1 Gary Jan. 7
Cedar Hill Rec Ctr
 Oakcrest Road 12 x 500m — "U" shaped Oakcrest, 100m recovery on Cedar Hill sidewalk
three sets of four, 500m reverse jog recovery between sets
2020: new first workout as haven't done in a while [~25]
2 Shane Jan. 14 Low Doncaster Snowy Trails Road
Cart Paths		 12 x 400m incline, 275m dark path recovery, 85m sprint, 85m recovery
— three sets of four, 400m road recovery between sets
2020: 9 x 600m, 75m recoveries — 3 blizzardy figure eights on the NE interior cart paths of Cedar Hill Golf Course [snow 6]
3 Gary Jan. 21 Aldridge / Kingsley Road 10 x 500m, 100m recovery — Five circuits of Aldridge, Knight, Kingsley, North Dairy, crossing McRae 10 times, be careful! [~20]
4 Shane Jan. 28 Cook / The Rise 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 [29]
5 Gary Feb. 4 Savannah / Lovat Road 8 x 675m, 100m uphill walk recovery, counter-clockwise
— two sets of four, reverse 675m jog recovery between sets [rain 18]
6 Shane Feb. 11 Cook @ Quadra Twelve Hills Road Three Monarch of the Hill repeats of Hollis, then in turn of Clovelly Terrace, Camrose Court, and in a continuous loop Connorton Lane — longer recovery on roads between [28]
7 Gary Feb. 18 Townley Queenston Taylor Road 6 x 1km, final 200m build, 150m recovery — six flat loops [~23]
8 Shane Feb. 25 Peacock Hill 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 [~20]
9 Gary Mar. 3 Wordsworth / Browning Road 12 x 600m, 75m recovery — six figure-eights of Wordsworth, North Dairy, Browning, McRae, Wordsworth, Knight and Browning Park [~24 Oscar, ?]
2020: moved later for better end light through park
10 Shane Mar. 10 Bridgeport Hills Road Three paired hill assault tempos of Pointer & Nancy, then of Duke & Bridgeport, then of Tattersall lane & McInnis Rise (time permitting) — regrouping jog between [~22 Sophie]
2020: moved later for better light over Duke
11 Gary Mar. 17 Golf Course Uppers 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 [~15 Lara, Doug]

Due to the coronavirus outbreak, and following recommendations by BC Health Officials about physical distancing, Harriers Tuesday Night Workouts will be SUSPENDED until they are safe to resume again.  We will send a message to all club members when the group gathering cancellation is lifted by Health authorities.  It doesn't mean that you should stop running solo as health and running experts claim that an outdoor, active lifestyle will boost your immune system and help fight the disease if you come in contact with someone who is affected.  Be safe, protect your family, run often, stay positive, and we will be back together again when this terrible disease subsides.  It is a serious worldwide concern.

Challenge yourself to complete the current or any other week's workout as well or better than last year.  Or make up a similar workout at somewhere convenient.

12 Mar. 24
Group sessions suspended until further notice – you can do on your own
 Mt. Tolmie 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
13
 Mar. 31 Browning Sonria Wordsworth Road 6 x 520m (140m recovery) / 700m (80m recovery)
— six loops of Browning, park, Browning (Derby) / Sonria, Browning, Knight, Wordsworth (McRae)
14
 Apr. 7 Summit Park Grass / Trail 12 x 500m, 1 minute recovery
— three sets of four, 2 minute walk / jog recovery between sets
15 Apr. 14 Oswald Park Parloff 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
16 Apr. 21 Golf Course Lowers Chip Trail 9 x 650m (50m recovery) on south perimeter and middle trails
— three clockwise laps of three intervals (uphill, flatter, downhill)
17 Apr. 28 Topaz Park Diagonals Pavement or grass Continuous repeats of ~350m U's around fenced sports field with ~95m recovery jog across end
— 2 sets of 15 minutes with 3 minutes rest between
** Spring Fluids & Fare ** — 5th Street Grill on Hillside TBC
spare extra 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
  • Mon. Mar. 23: G did the Mt Tolmie workout this morning.  About 3:50 up & 2:40 down each south, and 3:40 up & 3:00 down each north.  Most of the wide trails have been recently upgraded with a new hard packed layer of fine gravel.  Check it out!
  • Mon. Mar. 30 G did the 6-lap Browing-Sonria-Wordsworth workout this morning.  A remarkably consistent 6:57 each lap, including a walk+jog recovery up Derby and walk recovery along McRae, excepting 5 seconds quicker on the last.  It's definitely harder to keep pushing on your own through the end of each nterval, especially when a strong headwind from the south along Wordsworth knocks your pace down.  Done by 7:45a and all in the sun, although also in the rain for the last 1.5.  Careful on the wooden bridge if wet.
  • Tue. Apr. 7: G did the Summit Park workout this morning.  9:25, 9:25, 9:22 per set with 3:00 between.  Although worried that even early dawn would be too busy and there were dog walkers about, only had to step wide a few times on the narrow trails.
  • Mon. Apr.13: G did an adapted solo version of the Parloff Relay workout noonish, not in-situ but around the south soccer field in Braefoot park.  Soon determined that a walk recovery on one end of goal box depth gave the desired equal time to running the remainder, about 50s.  Yours may vary.
  • Mon. Apr. 20: G did the Golf Course Lowers workout at 6:30 am to reduce encounters but still met about 10 per lap.  Recoveries may have been a bit long at 1 minute quick walk, and the west downhill interval short.  Improved about 10 seconds per lap averaging 11:01.
  • Mon. Apr. 27: G did the Topaz Park U's workout midday after a 3km warmup.  Basically had the area around the fenced sports field to myself.  Ran through the yellow dandeloins on the south & west, but kept to the cement path on the north & the walk / jog recovery on the east.  About 15:30 to finish off the 8th interval both sets, first clockwise, second anti. 3km uphill return.
18 May 5
Mount Doug Park
Group sessions still suspended until further notice – you can do as an individual
 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 May 12 Long North Trail 3 x 1200m / 1100m, 1 minute recovery
— Whittaker / Norn — warmup to old resort
20 May 19 South Up Trail 3 x 600m / 350m / 550m, 1 minute recovery
— connector, up Mercer, Harrop / down Whittaker / up Firepit, down Glendenning
2018: rotated segments for a gentler start
21 May 26 Dave Reed Triangles Trail 6 x 450m / 250m / 350m, alternating hard and steady intervals
— Mercer / connector / Glendenning — Dave Reed memorial workout
22 June 2 Norn Steeplechase Trail 4 x 400m / 500m / 600m, 1 minute recovery
— Norn, Irvine / Norn, Whittaker / Whittaker, Norn — loop crossing Churchill Dr
23 June 9 Harrop Hill Trail 3 x 600m / 600m / 600m, 1 minute recovery
— up and along Harrop / down Mercer / down Maddock
24 June 16 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 June 23 Douglas Trail 3 x 1000m / 650m, 100m / 200m walk / jog recovery
— Beach, Douglas / Douglas — figure 8's south and north of Ash Rd
26 June 30 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 Picnic in the Park with order-in options

I hope to mark out every 100m for the Glendenning workout, but not clear if the others along narrower trails are even viable in a socially considerate manner given current distancing guidelines.

  • Mon. May 4 (star wars day): G laid out white dots every 100m and did the Glendenning 200's workout early this morning.  Consistent but slower than years past.  The spray dots mid-width start at the no bikes sign and should last a few days.  Some lower sections have a new smooth grit surface.  No issue with other users.
  • Mon. May 11: G did a 20 minute warmup from home at 6:30a to the end of the Whittaker segment, walked a minute recovery up to where the trail narrowed, then launched into the Long North workout starting with the 1100 along Norn.  Knocked about 25s off by the third lap.  Definitely more people out in these early hours, especially runners and dog walkers, with most well practiced at accomodating respectful distance passing on these somewhat wider trails.  6 new Sooke hill summits yesterday.
  • Mon. May 18: No Douglas Mile or parade today.  A later holiday start of 8:45a from home to the South Up workout definitely meant more users about, with encounters on every trail, mainly dog walkers.  Be prepared to slow or stop to kindly step aside when meeting and call out when overtaking especially on the narrower trails.  My watch lap button stopped after the first three segments so an extra challenge to remember elapsed times.
  • Fri. May 29: A bit late this week.  After much fretting that the Dave Reed triangle trails would be too busy and trying unsuccessfully to think of similar alternatives, decided to just give it a go. 7:45a from home.  First couple laps weren't bad, but last four were getting busier.  Still trying to find the elusive lull window. Alternate laps reasonably consistent near 4:25 and 4:40.
  • Thu. Jun 4: A day and 15 minutes earlier from home this for the Norn Steeplechase workout.  The big namesakes of yore were at least visible, as something caught me just off Whittaker on the long third segment and I touched down.  Still didn't spot it second lap, but at least stayed upright.  Third time was the charm.  Turned out to be a stub end hidden under growth . 
27 Gary Shane July 9
Summer Wild Card — various
Group sessions still suspended until further notice – you can do as an individual
 Cuthbert Holmes Trail & path 6 x 650m / 350m double interval figure 8's, common 1 minute recovery
— meet by Silver City Theatre, Tillicum mall — warmup into shaded park
28 Shane Gary July 16 Mystic Vale Trail 5 x 600m / 550m / 100m surprise, 70m walk recovery
— meet by Henderson Rec Centre parking lot — magical Mystical tour warmup
29 Gary July 23 Layritz 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 Shane July 30 Macaulay Point Trail & path 4 x 800m / 600m, 100m recoveries — loops through & around old fortifications
meet by Buxton Green parking lot off Munro St — warmup with seaviews of Victoria
31 Aug. 4
Beaver Lake lower (gravel) parking lot
Group sessions still suspended until further notice – you can do as an individual
 Bananas Trail 3 x 4x 450m / 450m / 350m / 350m, bananas, 1 minute recovery
— near the shelter — full loop warmup
32 Aug. 11 East Bridges Trail 5 x 775m / 515m, pink / blue, 100m recovery
— near the small beach
33 Aug. 18 West Double D Trail 4 x 750m / 830m, 150m recovery
— near the riding ring
34 Aug. 25 East Meadows / Lakeshore Trail 4 x 600m / 800m, 100m recovery
— in the meadows & lakeshore trail
35 Sep. 1 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 Sep. 8 West Meadows / Lakeshore Trail 6 x 500m / 500m, 100m recovery
— between the shelter and riding ring
37 Sep. 15 Long East Boathouse Trail 3 x 1250m / 650m, 100m recovery
— towards the boathouses
2020: postponed due to smoke
38 Sep. 22 Long West Loop Trail 5 x 1200m, 1 minute recovery
— near the ponds
39 Sep. 29 Long East Boathouse Trail 3 x 1250m / 650m, 100m recovery
— towards the boathouses
2020: replacement
no replaced 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 Fluids & Fare — Med Grill on W Saanich

Group sessions resumed under guidelines.  You must pre-register within a day before at pih.bc.ca/activity

40 Oct. 6
Fall Wild Card — various
 Rithets Bog Park Trail 2 x 2800m, 3 minute recovery
— meet at corner of Chatterton Way and Dalewood Lane
41 Oct. 13 Beckwith Park Grass / Trail 6 x 500m / 500m alternating, 150m walk/jog recoveries
— meet by washroom building
42 Oct. 20 Mystic Vale Trail 5 x 600m / 550m / 100m surprise, 70m walk recovery
— meet by Henderson Rec Centre parking lot
43 Oct. 27 Esquimalt Gorge Park Mixed 5 x 800m / 500m, 50m walk recovery
— meet by main parking lot at end of entrance road off Tillicum
no replaced 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

Group sessions back to dark season meeting place of Cedar Hill Rec Centre, but properly spaced outside. Limited access to washrooms inside with a mask. Heightened guidelines in effect.  You must pre-register at pih.bc.ca/activity within a day to attest wellness.

44 Gary Nov. 3
outside Cedar Hill Rec Ctr
 Epsom / Ascot Road 5 x 400m / 540m, 1 minute recovery
– five circuits
45 Gary Nov. 10 Tracksell / James Heights Road 5 x 200m / 350m / 350m / 200m, 100m strong jog / 50m walk recoveries
– five out & back "Big Dipper" circuits
46 Shane Nov. 17 Derby Road 12 x 500m – Derby, up Persimmon, Astoria, 100m recovery by Maplewood
– three sets of four, 300m jog recovery via Willerton between sets
47 Gary Nov. 24 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 reverse jog recovery between sets
48 Shane Dec. 1 Kathleen / Craigmillar Road 6 x 800m – Kathleen, down Rock, Craigmillar, 100m recovery up Tattersall sidewalk
– six circuits

As of December 3rd group sessions are again SUSPENDED under BC Athletics guidelines – You can still do at other times on your own or with others in your household bubble

49 Dec. 8
Group sessions suspended
until further notice –
you can do on your own
 Astoria Road 12 x 500m – Astoria, down Persimmon, Derby, 100m recovery by Maplewood
– three sets of four, 300m jog recovery via Willerton between sets
50 Dec. 15 Oakcrest Road 12 x 500m, 100m recovery – 3 sets of 4, 500m reverse jog recovery between sets
51 Dec. 22 Christmas Lights Run Road a tour from somewhere
52 Dec. 29 Dark Trails of CHGC Trail 9 x 600m, 75m recoveries — 3 snowy (wishful thinking) figure eights on the NE interior cart paths of Cedar Hill Golf Course

 

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, 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 2020 by Gary Duncan and Shane Ruljancich. 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, 2020.

TNW Workout Schedule 2017

14km

The 2017 schedule under development will be much like those of years past.  2016

TNW Workout Schedule 2016

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 /
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

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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

 http://pih.bc.ca/images/TNW-SWC-Henderson.jpg); border-top-style: none; border-right-style: solid; border-bottom-style: solid; border-left-style: none; padding-top: 0cm; padding-right: 5.4pt; padding-bottom: 0cm; padding-left: 5.4pt; ">

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

 http://pih.bc.ca/images/TNW-SWC-Swan-Lake-thumb.jpg); border-top-style: none; border-right-style: solid; border-bottom-style: solid; border-left-style: none; padding-top: 0cm; padding-right: 5.4pt; padding-bottom: 0cm; padding-left: 5.4pt; ">

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

 http://pih.bc.ca/images/TNW-BL-Bananas-thumb); ">

Bananas

Trail

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

32 Shane

Aug. 9

 http://pih.bc.ca/images/TNW-BL-East-Bridges-thumb); ">

East Bridges

Trail

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

33 Gary

Aug. 16

 http://pih.bc.ca/images/TNW-BL-West-Double-D-thumb); ">

West Double D

Trail

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

34 Shane

Aug. 23

 http://pih.bc.ca/images/TNW-BL-East-Meadows-Lakeshore-thumb); ">

East Meadows / Lakeshore

Trail

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

35 Gary

Aug. 30

 http://pih.bc.ca/images/TNW-BL-West-Meadows-Lakeshore-thumb); ">

West Meadows / Lakeshore

Trail

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

36 Shane

Sep. 6

 http://pih.bc.ca/images/TNW-BL-Long-Boathouse-thumb.jpg); ">

Long Boathouse

Trail

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

37 Gary

Sep. 13

 http://pih.bc.ca/images/TNW-BL-Bear-Hill-thumb); ">

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

 http://pih.bc.ca/images/TNW-BL-West-Loop-thumb.jpg); ">

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

 http://pih.bc.ca/images/TNW-FWC-Uplands-Park-thumb.jpg); ">

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

 http://pih.bc.ca/images/TNW-FWC-Rithets-Bog-thumb.jpg); ">

Rithet’s Bog Park

Trail

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

42 Shane

Oct. 18

 http://pih.bc.ca/images/TNW-FWC-Esquimalt-Gorge-Park-thumb.jpg); border-top-style: none; border-right-style: solid; border-bottom-style: solid; border-left-style: none; padding-top: 0cm; padding-right: 5.4pt; padding-bottom: 0cm; padding-left: 5.4pt; ">

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

 http://pih.bc.ca/images/TNW-FWC-Beckwith-Park-thumb.jpg); border-top-style: none; border-right-style: solid; border-bottom-style: solid; border-left-style: none; padding-top: 0cm; padding-right: 5.4pt; padding-bottom: 0cm; padding-left: 5.4pt; ">

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

 http://pih.bc.ca/images/TNW-CHRC-Epsom-Ascot-thumb.jpg); border-top-style: none; border-right-style: solid; border-bottom-style: solid; border-left-style: none; padding-top: 0cm; padding-right: 5.4pt; padding-bottom: 0cm; padding-left: 5.4pt; ">

Epsom / Ascot

Roads

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

45 Gary

Nov. 8

 http://pih.bc.ca/images/TNW-CHRC-Tracksell-James-Heights-thumb.jpg); border-top-style: none; border-right-style: solid; border-bottom-style: solid; border-left-style: none; padding-top: 0cm; padding-right: 5.4pt; padding-bottom: 0cm; padding-left: 5.4pt; ">

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.

TNW Workout Schedule 2018

The 2018 schedule is much like those of years past. 2017 2016

TNW Workout Schedule 2019

The 2019 schedule is much like those of years past: 2018 2017 2016
Edits are still happening and subject to change. Updated attachments with the 2019 date may come.

Remember an old workout you'd like back? See one you'd like dropped?  Have some thoughts on how to adjust an existing workout to improve?  Or a suggestion for a whole new workout?  Let us know.  Any and all input welcome.

Week / Leader Date Meet
5:15p at		WorkoutSurfaceFormat
0 you Jan. 1
Cedar Hill Rec Ctr
 Oakcrest Road Bonus workout as Harriers New Year's Day Memorial run in the morning
12 x 500m — "U" shaped Oakcrest, 100m recovery on Cedar Hill sidewalk
three sets of four, 500m reverse jog recovery between sets
1 Gary Jan. 8 Aldridge / Kingsley Road 10 x 500m, 100m recovery — Five circuits of Aldridge, Knight, Kingsley, North Dairy, crossing McRae 10 times, be careful!
2 Shane Jan. 15 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 Gary Jan. 22 Cook / The Rise 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 Shane Jan. 29 Wordsworth / Browning Road 12 x 600m, 75m recovery — six figure-eights of Wordsworth, North Dairy, Browning, McRae, Wordsworth, Knight and Browning Park
2019: suggest later for better end light through park
5 Gary Feb. 5 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 Shane Feb. 12 Savannah / Lovat Road 8 x 675m, 100m uphill walk recovery, counter-clockwise
— two sets of four, reverse 675m jog recovery between sets
7 Gary Feb. 19 Bridgeport Hills Road Three paired hill assault tempos of Pointer & Nancy, then of Duke & Bridgeport, then of Tattersall lane & McInnis Rise (time permitting) — regrouping jog between
2019: suggest 2 weeks later for better light over Duke
8 Shane Feb. 26 Townley Queenston Taylor Road 6 x 1km, final 200m build, 150m recovery — six flat loops
9 Gary Mar. 5 Peacock Hill 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
2019: swapped from Mar 19 for Gary VICCA event
10 Shane Mar. 12 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 Gary Mar. 19 Mt. Tolmie 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
2019: swapped from Mar 5 for better PDT light
12 Shane Mar. 26 Golf Course Uppers 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 Gary Apr. 2 Summit Park Grass / Trail 12 x 500m, 1 minute recovery
— three sets of four, 2 minute walk / jog recovery between sets
14 Shane Apr. 9 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 Gary Apr. 16 Golf Course Lowers Chip Trail 9 x 650m (50m recovery) on south perimeter and middle trails
— three clockwise laps of three intervals (uphill, flatter, downhill)
16 Shane Apr. 23 Oswald Park Parloff 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 Gary Apr. 30 Topaz Park Diagonals Pavement or grass Continuous repeats of ~350m U's around fenced sports field with ~95m recovery jog across end
— 2 sets of 15 minutes with 3 minutes rest between
** Spring Fluids & Fare ** — 5th Street Grill on Hillside
18 Shane May 7
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 Gary May 14 Long North Trail 3 x 1200m / 1100m, 1 minute recovery
— Whittaker / Norn — warmup to old resort
20 Shane May 21 South Up Trail 3 x 600m / 350m / 550m, 1 minute recovery
— connector, up Mercer, Harrop / down Whittaker / up Firepit, down Glendenning
2018: rotated segments for a gentler start
21 Gary May 28 Dave Reed Triangles Trail 6 x 450m / 250m / 350m, alternating hard and steady intervals
— Mercer / connector / Glendenning — Dave Reed memorial workout
22 Shane June 4 Norn Steeplechase Trail 4 x 400m / 500m / 600m, 1 minute recovery
— Norn, Irvine / Norn, Whittaker / Whittaker, Norn — loop crossing Churchill Dr
23 Gary June 11 Harrop Hill Trail 3 x 600m / 600m / 600m, 1 minute recovery
— up and along Harrop / down Mercer / down Maddock
24 Shane June 18 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 Gary June 25 Douglas Trail 3 x 1000m / 650m, 100m / 200m walk / jog recovery
— Beach, Douglas / Douglas — figure 8's south and north of Ash Rd
26 Shane July 2 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 Picnic in the Park with order-in options
27 Gary Shane July 9
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, Tillicum mall — warmup into shaded park
28 Shane Gary July 16 Mystic Vale Trail 5 x 600m / 550m / 100m surprise, 70m walk recovery
— meet by Henderson Rec Centre parking lot — magical Mystical tour warmup
29 Gary July 23 Layritz 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 Shane July 30 Macaulay Point Trail & path 4 x 800m / 600m, 100m recoveries — loops through & around old fortifications
meet by Buxton Green parking lot off Munro St — warmup with seaviews of Victoria
31 Gary Aug. 6
Beaver Lake lower (gravel) parking lot
 Bananas Trail 2019: 4 x 3 x 450m / 450m / 350m / 350m, bananas, 1 minute recovery
— near the shelter — full loop warmup
32 ShaneGary Aug. 13 East Bridges Trail 5 x 775m / 515m, pink / blue, 100m recovery
— near the small beach
33 Gary Aug. 20 West Double D Trail 4 x 750m / 830m, 150m recovery
— near the riding ring
34 Shane Aug. 27 East Meadows / Lakeshore Trail 4 x 600m / 800m, 100m recovery
— in the meadows & lakeshore trail
35 Gary Sep. 3 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 ShaneGary Sep. 10 West Meadows / Lakeshore Trail 6 x 500m / 500m, 100m recovery
— between the shelter and riding ring
37 Gary Sep. 17 Long East Boathouse Trail 3 x 1250m / 650m, 100m recovery
— towards the boathouses
38 ShaneGary Sep. 24 Long West Loop Trail 5 x 1200m, 1 minute recovery
— near the ponds
39 Gary Oct. 1 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 Fluids & Fare — Med Grill on W Saanich
40 Shane Oct. 8
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. 15 Rithets Bog Park Trail 2 x 2800m, 3 minute recovery
— meet at corner of Chatterton Way and Dalewood Lane
42 Shane Oct. 22 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. 29 Beckwith Park Grass / Trail 6 x 500m / 500m alternating, 150m walk/jog recoveries
— meet by washroom building
44 Shane Nov. 5
Cedar Hill Rec Ctr
 Epsom / Ascot Road 5 x 400m / 540m, 1 minute recovery
— five circuits
45 Gary Nov. 12 Tracksell / James Heights Road 5 x 200m / 350m / 350m / 200m, 100m strong jog / 50m walk recoveries
— five out & back "Big Dipper" circuits
46 Shane Nov. 19 Derby Road 12 x 500m — Derby, up Persimmon, Astoria, 100m recovery by Maplewood
— three sets of four, 300m jog recovery via Willerton between sets
47 GaryShane Nov. 26 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
48 Shane Dec. 3 Kathleen / Craigmillar Road 6 x 800m — Kathleen, down Rock, Craigmillar, 100m recovery up Tattersall sidewalk
— six circuits
49 Gary Dec. 10 Astoria Road 12 x 500m — Astoria, down Persimmon, Derby, 100m recovery by Maplewood
— three sets of four, 300m jog recovery via Willerton between sets
50 Kathleen, Jeff, Paul Dec. 17 Cedar Hill Rd @ Mt Doug Park between Elnido Rd & Cres Christmas Lights Run Road several routes of various lengths through west Gordon Head
** Winter Fare & Fluids — Romeo's Broadmead
51 you Dec. 24 Christmas Eve Dark Trails of CHGC Trail 9 x 600m, 75m recoveries — 3 snowy (wishful thinking) figure eights on the NE interior cart paths of Cedar Hill Golf Course
52 Dec. 31 UVic Run Through Time Road Race 6pm 5K

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, 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 2019 by Gary Duncan and Shane Ruljancich. 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, 2019.

2015 TNW Details & Reports

TNW Details and Reports

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