Weekly Workouts
Train with the Greyhounds!
Even if you can't make practice with us in the Lower Mainland of British Columbia, you can still train with us by subscribing to our weekly "Weekly Workout" Newsletter.

Our coaches are volunteers and therefore are not able to offer any personal coaching. The 2018 Track season is over and we are currently on a rest break. Off-Season Training in preparation for the Indoor Competition in 2019 begins in October. If you subscribe between Sept 1 and Dec 31, 2018, your subscription will carry through till Dec 31, 2019. Once payment is received through PayPal, all that is needed is your email address for you to receive the training.


Each Weekly Workout is:

  • Targeted at a particular event
  • Builds on the training earlier in the year
  • Focuses on competition season in the summer (June to August)
  • Contains a note from Coach Sam setting out the focus and training goals
  • Readable on your Mobile Phone

To see what a typical newsletter would look like, select an event that you'd like to train for below.

SAMPLE OF 100/200M RUNNER WORKOUT

100m Runners - Weekly Workout for October 8

We’re back at it again!

At this time of the season, we are working on building a firm base, rather than focusing on speed. If necessary, please self alter the workouts to suit your physical capabilities. The volume for each workout will remain high but the intensity (effort) put into each run should be greatly reduced.

Practice #1 (Monday or Tuesday) -TOTAL MAX VOLUME: 750M (90+% Effort)
  • 200m, 100m
  • 150m, 100m
  • 100m, 100m
  • *6-8 min rest between each rep and 8-10 min rest between each set
  • Readable on your Mobile Phone
Practise #2 (Wednesday or Thursday) - TOTAL MAX VOLUM: 490M (95+% Effort)
  • 6x40m (3-4 min rest between these reps)
  • 1x150m
  • 1x100m
  • *8-10 min rest between each set
SATURDAY MORNING:
  • Starts with blocks and standing starts. (please bring your blocks)
  • 3-5 x 20m, 30m, and 40m for the 100m/200m sprinters at 100%. etc...