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