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.


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.


Tuesday PM Speed Session

The group meets at Ballenas High School parking lot on Pym St at 6:00pm. The workouts vary from 21 minutes to 40 minutes with weekly changes to the intervals. The route is an out and back so no one gets left behind. Be prepared to sweat. Coached by Jackie.


Thursday AM Speed Session

These workouts vary week to week and may include shorter times and distances for the intervals. Hill work, interval of 1 to 5 minutes, or varying effort level make up the workout. The sessions included a warmup jog, dynamic stretching, the main workout, and a cooldown jog. Coached by Heather.