Guelph Runners
Drawn Together
to Become Faster Runners

   
Tuesday Track Workouts 
6 O'Clock Group
For those experienced with Interval Training and comfortable with executing the Speed Work as a group without much guidance. The upcoming workout plan will be emailed to you a day or two in advance. To be added to this email list, send a message to John Marsden Johns Email
645 Group
This group is appropriate for runners of all fitness levels and experience. 
Runners new to running track intervals will feel comfortable since it includes some instruction and explanation.
The workouts are designed to allow faster and slower runners to execute the same workout together.
A group warm-up and cool-down will be led as part of the planned workout.
Each workout will have a key thought, motivational quote or nugget of coaching to get you thinking as well as running.
The 645 Group meets at 6:45 PM at the University of Guelph Stadium. To be added to the email list for this group send a message to David Brooks  
Workout Log 
Your intervals times for every workout will be recorded and tracked throughout the season. This allows you to estimate your fitness level and help you in running the correct interval pace.
To see the 2013 Workout Log click here.
3000 Meter Time Trials 
Every 7 Weeks there will be a 3000m Time Trial on the track. These popular workouts serve as a race simulation to test your fitness while training. The Time Trial will be held at 6:00pm and 6:45pm. If the field is sufficiently large, each group will break up into 2 heats.
Timing chips will be used to record your lap splits and official time.
Time Trial Dates:  
645 Group - 7 Week Workout Periodization
Week 1 - 5 Minute Intervals 
Week 2 - 10 X 400m
Week 3 - 8 X 600m 
Week 4 - 7 X 800m 
Week 5 - Speed Play - 16 X 200m accelerations  
Week 6 - Ladder - 200,800,200,300,400,800,strides,200,300,400,800, 
Week 7 - 3000M Time Trial + 2X800M 
 
 
Q: How do I get started?
A: You do not need to train to prepare to run Tuesday Track. Simply choose the 6 O'Clock or 6:45 group and come on out.
When you arrive at the track, ask for John Marsden or David Brooks and introduce yourself.
Q: How do I register?
You may submit your Registration Form and payment to John Marsden or David Brooks.  

Q: Is there a fee?
A: A suggested contribution of $35 will help offset track rental, insurance and other expenses. 
Cheque payable to 'The Guelph Victors' or Cash 
Location: University of Guelph Stadium Track



The Guelph Victors

Based in Guelph, Ontario, Canada, we are an informal group of runners and triathletes, of all levels, drawn together by a shared desire to be faster runners.

Our members include runners from 10 to 70+ years old, Ironman triathletes , 400m sprinters, 100 mile ultra marathoners and three nationally ranked marathoners. Our 40+ women's team won the 2004 National XC Championships.

Victor Matthews coached and encouraged runners that worked hard out on the track, regardless of their natural speed. (read more about Victor)

In this tradition, we are open to anyone who wants to run with us. For those who can afford it, there is a small annual membership fee to cover track and club costs. As well, you can purchase a much coveted Guelph Victors singlet.

All runners are welcome. All levels of ability and experience. Come join us...

The Guelph Victors Workouts

Spring And Summer 

Group 1 Intervals on Track - Tuesday 6:00 p.m. until 6:30 p.m. - interval training for experienced runners.
Group 2 Intervals on Track - Tuesday 6:45 p.m. until 7:30 p.m. - for runners new to interval training or those who prefer a slightly slower pace

Tempo Runs - Thursday - workout location and type varies and will be emailed to everyone on the Victors email list

 

Fall and Winter

Tempo Run on Roads - Tuesday 6:00 p.m. - Meet at The Running Works, Downtown Guelph

Indoor Track Workout -  Thursday 7:00 p.m. - Starting January, Location University of Guelph Fieldhouse.

 

Year-Round 

Runner's Bootcamp - 

- drills, exercises, instruction and coaching to break through your current performance plateau.   





Tuesday Tempo

When: Tuesdays 6:00pm. Tempo Runs on the roads begin November 6, 2012.

Start Location: The Running Works, 33 Quebec St. Guelph (map)

Route: 9.15K  http://www.mapmyrun.com/routes/fullscreen/1183550/ 

Who Can Attend? Open to Everyone. Typically, the group starts out together at a slow pace for about a mile and then runners settle into their own appropriate pace for the remainder. It's up to you to hook up with other runners with a similar pace to get a workouts that isn't too easy and isn't too hard. 

Is there a Fee? No. This weekly gathering is less structured than the Tuesday track workout and doesn't have the cost of track rentals or insurance. 

 




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