10K and Half-Marathon – Tues/Thurs (Intervals/Hills)

  • Time: Tuesdays and Thursdays at 6:30pm (Winter at 7:00pm)
  • Pace: 4-7 minutes per kilometer
  • Duration: 1 hour
  • Difficulty: 6/10
Upcoming Sessions

Summer Workouts 2022 – Version 2 Tempo Runs

All workouts start at North Edworthy Park (public washrooms beside the parking lot) at 6:30pm except for club nights.

Tempo Run Route Options (to be decided by group at time of run): (1) Loop around North and South Edworthy from Edworthy Bridge to Crowchild Bridge  (2) North side of River to Crowchild, cross to South side and run to 14th, cross back to North and return to Edworthy

  • June 21 – 6 x 600m – 200m float
  • June 23 – Club Night
  • June 28 – 10 x 400m
  • June 30 – 4-6 hill repeats of Shaganappi/16th ave hill
  • July 5 – 10 x 60/60s
  • July 7 – Tempo Run – Z1-20min – Z2-20 min – Z1-20 min
  • July 12 – 6 x 800m
  • July 14 – 3 sets of the Triples hill, across the top of Varsity and straight down Home Road to the river
  • July 19 – To Be Confirmed – TUESDAY CRR Club Night – (Douglas Fir Trail and BBQ)
  • July 21 – 3 x Shaganappi/16th ave hill and then across the bridge over 16th, across the park pathway (Bruce’s loop) past the children’s hospital and the U of C sport’s fields and then over towards Home road and straight down the hill to the river
  • July 26 – Long warmup to Shouldice (where pathway meets road past the football field), then back to regular starting point, 6 x 2 minutes moderately fast, 1.5 minutes recovery jog along the pathway
  • July 28 – Tempo Run – Z1-20min – Z2-20 min – Z3-5 min – Z1-15min
  • Aug 2 – 4 x 400m, 400m, 800m
  • Aug 4 – Through Shouldice Park, Up the Home road hill and continue west into Bowmont Park and then return to start by retracing your route
  • Aug 9 – 800m – 1200m – 1600m – 1200m – 800m
  • Aug 11 – 8 x 2 minute hill repeats on the Shaganappi/16 ave hill
  • Aug 16 – 6 x 1000m with 200m float
  • Aug 18 – CRR Club Night – TBA
  • Aug 23 – 4 x 1600m 4 minutes floats
  • Aug 25 – Tempo Run – Z1-10min – Z2-15 min – Z3-10 min – Z2-15 min – Z1-10min