walk-run - One Step One
This 12 week program takes participants from no running to running 30 minutes continuously in a graduated, step by step progression that is tried and true. Perfect for first timers or for those returning from an extended break from running. Please call to get more information


Time and day:
Wednesdays at 6:30 pm
NEW session starts March 30th  2016
$50.00/12 week session
Should be able to walk briskly for 30 minutes before starting this program.
Tuesday Clinic - see below
Participants will be challenged with interval, hill, and pyramid workouts. With 7 pace groups to choose from, ranging from a 10:30 minute per mile pace to a 7:30 minute per mile pace and faster, there's a group for almost everyone.
Time and day:                Tuesdays at 6:30 pm
Next Session starts March 29th  2016
Cost:                             $20.00/12 week session or $2.00 drop in (prices include taxes)
Prerequisite(s): Should be capable of running 30 minutes
continuously at a 10:30 minute per mile pace at least and be
comfortable with changes of pace workouts.
The Runners' Den clinic is based on safety and having a good time running with others. The clinic provides all levels of runners a place to meet and go for a speed type workout in one of many pace groups available each Tuesday night. The workouts are designed for those training for 5km fun runs all the way up to marathons 42.2km (some may also call this a fun run). There are two walk/run groups that follow a scheduled program. There is a group for everyone...Come and RUN at the DEN!




This group follows a program designed for those who have been doing up to 1 hr of vigorous walking. The group does some of the local hills incorporated into the workouts. This group meets on Tuesday evenings only.

The other groups will follow the workout schedule listed on the front and be taken through the workouts by group leaders.

Hills prepare the muscles for faster running without going anaerobic. Hills strengthen the main running muscles and help lead us to becoming more efficient runners.

Interval training breaks up race type efforts into segments or repetitions. This workout is done by time or distance in order to be able to measure improvements and teaches even pacing.

Pyramids are a form of intervals that work on maintaining form and speed throughout the workout. Workout is based on time or distance.