ORCA Run Workouts

Saturday Long(er) Runs

The meeting location alternates between Serious Coffee, Parksville Beach, Springwood Park, Qualicum Beach, Qualicum Elementary, and View Rd. Start time is typically 8:00AM. Distances vary from 8km to 24km to suit people’s training needs. Details are provided by email to those signed up for the Saturday runs. You can expect 25 or more runners at this session so there is a likely someone to join you at your pace. The runs are guided (coached) by Heather.

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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 include a warmup jog, dynamic stretching, the main workout, and a cooldown jog. Coached by Heather.

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Wednesday PM Speed Session

Providing a variety of run workouts designed to make you stronger and faster. If you want a motivating group of fellow runners to help you reach your running goals and the evening time frame works better for you, this is the session for you.

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Thursday AM Speed Session

These workouts vary week to week and may include shorter times and distances for the intervals. You can expect hill work, intervals of 1 to 5 minutes, or varying effort levels. The sessions included a warmup jog, dynamic stretching, the main workout, and a cooldown jog. Coached by Heather.