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.
| Week | Date | Base | Workout | Surface | Format |
|---|---|---|---|---|---|
| 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):
- 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.).
- 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 .
- 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.
- 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.
