Join us for a Thursday night workout. These structured workouts are designed for all paces and experience levels. Coach Calantha Elsby will lead the efforts, and we’ll wrap up with some post-run social time at a nearby restaurant or brewery.
Session Details
We’ll meet at the Waterford Ponds this week for some pyramid intervals. We’ll start with an easy 1km warmup jog, and then follow 1-2-3-3-2-1 interval protocol (i.e., 1 minute hard, 1 minute rest, two minutes hard, two minutes rest) running south along the Waterford Heritage Trail. Coach Calantha will be there with a whistle to signal the timing. For those more advanced, you can push further with a 4x4 using your own watch. Afterward, we’ll head to Wishbone Brewery for some post-run drinks and snacks.
Workout: Pyramid (Ladder) Intervals
Meet-up Location: Waterford Ponds (Alice St. and Washington St. parking lot (map)
Time: 6:30 PM - 7:30 PM
Post-run Social: Wishbone Brewery (map)
Details:
Dynamic warm-up exercises (5 mins)
Easy jog warm-up (~1 km)
Pyramid intervals: 1-2-3-3-2-1 (run one minute hard, then one minute rest, two minutes hard, two minutes rest, etc.). Turnaround after the first set of 3×3. We’ll meet back at the starting point for a group cool-down jog.
Easy jog cool down (~1 km).
Easy stretches.
For walkers
For those joining us to walk, you can follow the same route.
RSVP on our Strava club or Facebook group to see who else is coming.