Tuesday AM Tempo Runs

These are challenging sessions designed to improve your pace and running form. There is an expectation that you can run continuously for 5km but it doesn’t have to be fast. The sessions included a warmup jog, dynamic stretching, the main workout, and a cooldown jog. Coached by Heather.


We meet at either the Rathtrevor parking lot or in the Parksville Curling Club parking lot.


Start times are at 8:00am or 9:00am. If you are late, you need to catch up to the group. No flies on this group.

The Workout

We do an easy 1 to 2km warm up run followed but a series of dynamic stretches. The workout will vary from week to week. Heather will provide details by an email to registered club members. You can expect 20 to 30 minutes of moderate to fast running with breaks dispersed throughout. An example: 2 x 13 minutes at tempo pace or 15 km race pace with a 3-minute rest. This is followed up with 4 to 6 x 1 minute at 5k race pace. Since everyone has a different pace, the route is set up so that we are rejoining each other after each interval. These may be tough sessions, but we all feel great afterwards.

How to join in

Make sure you are member of the club and contact Heather by email.


Enthusiasm is a must. For the warm days, bring water. Be prepared for the weather. For those wet and cold days (there aren’t that many) bring a towel and a change of clothes.

Sign up for the Tuesday morning speed sessions

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