Thursday AM Speed Workout

The group typically meets at the Qualicum Curling Club on Veterans Way at 8:00am. (subject to change)

The sessions range from 60 to 90 minutes. The workouts are varied by distance, time, or pace. Do expect to run some hills. Coached by Heather.


Qualicum Curling Club on Veterans Way – subject to change


Thursday at 8:00am – subject to change

The Workout

We do an easy 1 or 2km warmup jog followed by about 10 minutes of dynamic stretches. You can expect 15 to 40 minutes of moderate to fast running with breaks dispersed throughout. Since everyone has a different pace, the route is set up so that we are rejoining each other after each interval.

Sample workout:

  • 1200 meters
  • 1000 meters
  • 800 meters
  • 3 x 200 meters
  • at 5 km pace, 
  • all with 3 minutes or longer recovery.

Pace Chart (adapted from Daniel’s Running Formula)


Enthusiasm is a must. For the warm days, bring water. Be prepared for the weather especially those wet and cold days.

How to join in

Assuming you are member of the club contact the Tempo leader Heather Beatty using the form below. For club membership click here.

To ensure we can connect with you, do double check that your email address is correct.
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