Phoenix Running Club

Coquitlam
British Columbia

Phoenix Running Club - Workout Calendar

~ July 2010 ~
				1 Mundy Park Hillcrest 8:00am long slow run Centennial Track 6:30pm Workout determined on day	2 Port Moody Rec. Centre 9am Weight training	3 Mundy Park Hillcrest 8:30am Baker to x-roads to blue toilet - rest - short Chilko loop - rest - then return to x-roads.
4 Recovery	5 Port Moody Rec Centre 8:00am Long Slow run	6 Port Moody Rec. Centre 9am Weight training Centennial Track 6:30pm 10 x 400m	7 Mundy Park Hillcrest 8:00am Short repeats	8 Mundy Park Hillcrest 8:00am long slow run Centennial Track 6:30pm Workout determined on day	9 Port Moody Rec. Centre 9am Weight training	10 Mundy Park Hillcrest 8:30am Double Hills
11 Recovery	12 Port Moody Rec Centre 8:00am Long Slow run	13 Port Moody Rec. Centre 9am Weight training Centennial Track 6:30pm (1000m, 400m, 200m) x2 for distance, then 400m, 800m	14 Mundy Park Hillcrest 8:00am Anaerobic threshold run on perimeter trail	15 Mundy Park Hillcrest 8:00am long slow run Centennial Track 6:30pm Workout determined on day	16 Port Moody Rec. Centre 9am Weight training	17 Mundy Park Hillcrest 8:30am X-roads to south end - Rest - counter clockwise to X-roads
18 Recovery	19 Port Moody Rec Centre 8:00am Long Slow run	20 Port Moody Rec. Centre 9am Weight training Centennial Track 6:30pm 8 x 200m fast	21 Mundy Park Hillcrest 8:00am Short repeats	22 Mundy Park Hillcrest 8:00am long slow run Centennial Track 6:30pm Workout determined on day	23 Port Moody Rec. Centre 9am Weight training	24 Mundy Park Hillcrest 8:30am Pace Run
25 Recovery	26 Port Moody Rec Centre 8:00am Long Slow run	27 Port Moody Rec. Centre 9am Weight training Centennial Track 6:30pm 20 x 100m	28 Mundy Park Hillcrest 8:00am Anaerobic threshold run on perimeter trail	29 Mundy Park Hillcrest 8:00am long slow run Centennial Track 6:30pm Workout determined on day	30 Port Moody Rec. Centre 9am Weight training	31 Mundy Park Hillcrest 8:30am Stair loops and/or lake loops

~ July 2010 ~

Sun

Mon

Tue

Wed

Thu

Fri

Sat

1 Mundy Park Hillcrest 8:00am long slow run

Centennial Track 6:30pm

Workout determined on day

2 Port Moody Rec. Centre 9am

Weight training

3 Mundy Park Hillcrest 8:30am

Baker to x-roads to blue toilet - rest - short Chilko loop - rest - then return to x-roads.

4 Recovery

5 Port Moody Rec Centre 8:00am

Long Slow run

6 Port Moody Rec. Centre 9am

Weight training

Centennial Track 6:30pm

10 x 400m

7 Mundy Park Hillcrest 8:00am

Short repeats

8 Mundy Park Hillcrest 8:00am long slow run

Centennial Track 6:30pm

Workout determined on day

9 Port Moody Rec. Centre 9am

Weight training

10 Mundy Park Hillcrest 8:30am
Double Hills

11 Recovery

12 Port Moody Rec Centre 8:00am

Long Slow run

13 Port Moody Rec. Centre 9am Weight training

Centennial Track 6:30pm

(1000m, 400m, 200m) x2 for distance, then 400m, 800m

14 Mundy Park Hillcrest 8:00am

Anaerobic threshold run on perimeter trail

15 Mundy Park Hillcrest 8:00am long slow run

Centennial Track 6:30pm

Workout determined on day

16 Port Moody Rec. Centre 9am

Weight training

17 Mundy Park Hillcrest 8:30am

X-roads to south end - Rest - counter clockwise to X-roads

18 Recovery

19 Port Moody Rec Centre 8:00am

Long Slow run

20 Port Moody Rec. Centre 9am Weight training

Centennial Track 6:30pm

8 x 200m fast

21 Mundy Park Hillcrest 8:00am

Short repeats

22 Mundy Park Hillcrest 8:00am long slow run

Centennial Track 6:30pm

Workout determined on day

23 Port Moody Rec. Centre 9am

Weight training

24 Mundy Park Hillcrest 8:30am

Pace Run

25 Recovery

26 Port Moody Rec Centre 8:00am

Long Slow run

27 Port Moody Rec. Centre 9am Weight training

Centennial Track 6:30pm

20 x 100m

28 Mundy Park Hillcrest 8:00am

Anaerobic threshold run on perimeter trail

29 Mundy Park Hillcrest 8:00am long slow run

Centennial Track 6:30pm

Workout determined on day

30 Port Moody Rec. Centre 9am

Weight training

31 Mundy Park Hillcrest 8:30am

Stair loops and/or lake loops

~ August 2010 ~
1	2 Civic Holiday Port Moody Rec. Centre. 8:00 a.m. Long / slow run.	3 Port Moody rec centre – 9a.m. Weight trg. Poirier Track 6:30 400 / 300 / 200 x 3	4 Mundy Park 8:00 Short Repeats / Perimeter Trail Alternate Weeks	5 Poirier Track 6:30 Workout determined on day.	6	7 X rds – South to first rt. Rt / rt to lake / rt side of lake to x rds. (1400) Rest – North to Baker – jog to x-rds. Repeat.
8	9 As per 2^nd.	10 Port Moody rec centre – 9 a.m. Wt trg. Poirier Track 6:30 8 – 10 x 300	11 As per 4^th.	12 As per 5^th.	13	14 X rds – rt / rt to bottom of 1200 run (1200). Rest. Bottom of 1200 North to first jct. Jog to x rds. Repeat.
15	16 As per 2^nd.	17 Port Moody rec centre – 9a.m. Wt trg. Poirier Track 6:30 500 / 400 / 300 / 200	18 As per 4^th.	19 As per 5^th.	20	21 Cloverleaf
22	23 As per 2^nd.	24 Port Moody rec centre – 9 a.m. Poirier Track 6:30 Easy - Decide on day.	25 As per 4^th.	26 As per 5^th.	27	28 400s up – rest – 400s down – rest. Repeat.
29	30 As per 2^nd.	31 Poirier Track 6:30 Easy - Decide on day.	Notes:

~ August 2010 ~

Sun

Mon

Tue

Wed

Thu

Fri

Sat

2 Civic Holiday

Port Moody Rec. Centre. 8:00 a.m.

Long / slow run.

Port Moody rec centre – 9a.m.

Weight trg.

Poirier Track 6:30

400 / 300 / 200 x 3

Mundy Park 8:00

Short Repeats /

Perimeter Trail

Alternate Weeks

Poirier Track 6:30

Workout determined on day.

X rds – South to first rt.

Rt / rt to lake / rt side of lake to x rds. (1400)

Rest – North to Baker – jog to x-rds.

Repeat.

As per 2^nd.

Port Moody rec centre – 9 a.m.

Wt trg.

Poirier Track 6:30

8 – 10 x 300

As per 4^th.

As per 5^th.

X rds – rt / rt to bottom of 1200 run (1200). Rest.

Bottom of 1200 North to first jct. Jog to x rds.

Repeat.

As per 2^nd.

Port Moody rec centre – 9a.m.

Wt trg.

Poirier Track 6:30

500 / 400 / 300 / 200

As per 4^th.

As per 5^th.

Cloverleaf

As per 2^nd.

Port Moody rec centre – 9 a.m.

Poirier Track 6:30

Easy - Decide on day.

As per 4^th.

As per 5^th.

400s up – rest – 400s down – rest.

Repeat.

As per 2^nd.

Poirier Track 6:30

Easy - Decide on day.

Notes: