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Running Clinics

WORKOUT #2 Sept 22

Thanks for joining in and participating with our weekly workouts, NO SIGN UP REQUIRED…fee is by donation if you are willing and able to SHARE food bank.  Donations can be dropped off at the shop or directly to SHARE,      A little goes a long way!

Please remember to social distance, so do this workout solo or within your bubble and please do not meet at the den like we have for years

This week is adding more speed with endurance as you cover more distance in the workout. WALKERS if you are looking for the workout, 55 minutes of walking should get you in the swing of things.

Remember with each of these workouts please allow yourself plenty of warm up time and this can be different for each individual, I say usually a minimum of 20 minutes

There are 3 options in this workout based on your location as well as where you would like to do it:

Option 1: 200m, 400m, 600m, 800m, 1km, 800m, 600m,, 400m, 200m  this would be at a track or using a GPS tool to measure your distance….with each of these intervals you would take a 1 minute recovery btw each.

Option 2: Done by time: intervals of the follow time segments: 1min, 1:30, 2:30, 4min, 5 min, 4 min, 2:30min, 1:30, 1min….with each of these intervals you should take 1 min rest after each effort

Option 3: Done by blocks in your neighbourhood:  1block, 2blk, 3blk, 4blk, 5blk, 4blk, 3blk, 2blk, 1blk…with each interval you would rest for 1 min btw. This can be the hardest of the workouts as you don’t know the distance or time to complete each interval and the rest remains the same….pacing with each of these intervals is key especially when you get to the “meat” of the workout which is the top of the pyramid. Good luck and Happy Running.

Cooldown with easy jogging and save some time to stretch also, this is the best time to stretch and remember hold those stretches for a min of 2 min

Enjoy the workout and remember if you want to support local this 12 week session is trying to support SHARE food banks in the TRI-Cities so please if you can donate your clinic fees, you can go on the Share website and donate directly or drop off at the shop and we will deliver it to them, thanks and Happy Running




Tuesday Clinic – see below    

Participants will be challenged with interval, hill, and pyramid workouts. With 7 pace groups to choose from, ranging from a 10:30 minute per mile pace to a 7:30 minute per mile pace and faster, there’s a group for almost everyone.
Current Flyer:


Time and day:            Tuesdays at 6:30 pm

Dates:                      Next Session TBD

Cost:                        $20.00/12 week session or $2.00 drop in (prices include taxes)

Prerequisite(s): Should be capable of running 30 minutes
continuously at a 10:30 minute per mile pace at least and be
comfortable with changes of pace workouts.


The Runners’ Den clinic is based on safety and having a good time running with others. The clinic provides all levels of runners a place to meet and go for a speed type workout in one of many pace groups available each Tuesday night. The workouts are designed for those training for 5km fun runs all the way up to marathons 42.2km (some may also call this a fun run). There are two walk/run groups that follow a scheduled program. There is a group for everyone…Come and RUN at the  DEN!