10K to Marathon
Coach: Anne | Email Training Group Coach
Location:
Spring, Summer, Fall – Shouldice Park & Ride Parking Lot
Winter -Save on Foods in the University District
This group is for anyone who has done or is wishing to do a 10km or half-marathon race or would just like to improve their running fitness. Runners of all paces are welcome as speed work is done at the individual’s own level. Tuesdays are speed work/intervals and you should feel comfortable in running 4-6 sets of 800m at your own pace, distances will vary. Thursdays will be hill repeats or a group run.
Training groups are free to CRR Members. Feel free to try us out for a few sessions before getting your membership.
During Fall, we meet at the Shouldice Park & Ride Parking Lot. Winter we meet at the underground parkade under the Save on Foods at 4163 University Ave NW.
Upcoming Sessions
Fall & Winter Workouts 2026
In the fall , all workouts start at Shouldice Park & Ride Parking Lot.
After daylight saving time is over (from November 5 this year) we will change our training location. Fall/Winter Training takes place at West Campus Park. We’ll meet INSIDE TH ENTRANCE to the Save on Foods (at the parking machine) 4163 University Ave NW at 6:30pm – Parking is free for three hours. You must enter your registration number at the machine inside the entrance to qualify for FREE parking. By default, the training will be outside except when conditions won’t allow it, then we’ll train in the Oval at 7:00pm. This will be announced in our WhatsApp group. Please contact Anne if you want to be added to this group. Please note, indoor running is $7 per session.
FALL WORKOUTS
- Sept 15 – 6 x 800 m
- Sept 17 – Z2-20min – Z3-20 min – Z4-5 min – Z2-15min
- Sept 22 – 4 x 1000m with 200m float
- Sept 24 – 7 hill repeats on Shaganappi/16th avenue hill
- Oct 1 – Z2-10min – Z3-15 min – Z4-10 min – Z3-15 min – Z2-10min
- Oct 6 – 3x 1600m
- Oct 8 – GROUP RECOVERY RUN
- Oct 13 – 400m, 800m, 1600m, 800m, 400m
- Oct 15 – 4 hill repeats on 29th street hill
- Oct 20 – 6x 800m
- Oct 22 – Z2-20min – Z3-20 min – Z2-20 min
- Oct 27 – 10 x 400m
- Oct 29 – 5 hill repeat of Shaganappi/16th avenue hill returning through 29th street
- Nov 3 – 3 x 400m, 400m, 800m)
- Nov 5 – Z2-20min – Z3-20 min – Z4-5 min – Z2-15min
- Nov 10 – 3 x 1600m
- Nov 12 – GROUP RECOVERY RUN
MOVE TO MEETING AT SAVE ON FOODS
- Nov 17 – Bruce’s loop: 6 x 700m repeats
- Nov 19 – Z2-10min – Z3-15 min – Z4-10 min – Z3-15 min – Z2-10min
- Nov 24 – Bruce’s loop: Pyramid (1/3 loop, 2/3 loop, 1 loop, 2/3 loop, 1/3 loop)
- Nov 26 – 5 Repeats of Shaganappi/16 th avenue hill
- Dec 1 – Bruce’s loop: 3-4 laps of the full loop
- Dec 3 – 6×2 minute hills on Shaganappi/16th avenue hill
- Dec 8 – Bruce’s loop: 4×1000 m
- Dec 10 – Tempo run Z2-20min – Z3-20 min – Z2-20 min (shorter if weather requires)
- Dec 15 – Bruce’s loop: 5 x (500m – 200 m float)
- Dec 17 – GROUP RECOVERY RUN – Christmas Lights – Location TBD
- Dec 22 – Winter Break – Happy Holidays
- Dec 24 – Winter Break – Happy Holidays
- Dec 29 – Winter Break – Happy Holidays
- Dec 31 – Winter Break – Happy Holidays