Phoenix Running Club Workouts
Spring Schedule (Saturdays 8:30am)
Apr 1: Baker to Southgate 1200m x4 **FOLLOWED BY AGM**
Apr 8: Nancy's continuous 700m loop
Apr 15: Figure of 8 with fast finish
Apr 22: Baseball diamond 1.9k x 3
Apr 29: Baker 9 x 300m (south, east, west)
May 6: Jim's double hills x 6
May 13: Workyard 400m up-down x 8
May 20: Baker / Mundy Lake / Baker x 3
May 27: Blue toilet 600m x 6
Jun 3: Baker to firehall mile repeats
Jun 10: Southgate mile repeats x 3
Jun 17: Double lake loops or stairs x 4
Jun 24: Perimeter interval to interval, alternative fast/slow
Sep 17:Fall Schedule (Saturdays 8:30am)
Sep 3: "New" 1000m narrow trail - lake loop x3
Sep 10: Cloverleaf
Sep 17: Pinetree Classic (Club run race)
Sep 24: Baker to Southgate 1200m x 4
Oct 1: Uphill 700m (jog back) x 5
Oct 8: Lake Loop, Stair Loop non stop (figure of 8) x 3
Oct 15: Southgate frying pan mile x 4
Oct 22: Baker (south, east, west 300m) x 3
Oct 29: Top of park to baseball field 1200m downhill x 3 (jog back)
Nov 5: Baker to firehall mile x 4
Nov 12: "New" Start/finish behind Hillcrest School 700m Nancy Loop (900m total)
Nov 19: Cloverleaf
Nov 26: Works Yard 1000m loop x 4 (alternative directions)
Dec 3: Blue Toilet 620m loop x 6
Dec 10: Perimeter trail anticlockwise medium speed + 4 fast last hills
Dec 17: Baker -> Blue Toilet -> Baker x 3
Dec 24: Jingle Bell Run
Dec 31: Long Run
Phoenix has a number of different workouts scheduled for most days of the week. Our workouts cater to all levels of ability - everything from slow jogging/walking to serious training for upcoming races. If you are unsure whether a particular workout will be to hard/fast for you (or too slow) then we would encourage you to contact one of the workout leaders beforehand. Leaders for the specific workouts can be located via our MeetUp page.
Our MeetUp page contains the most up to date information on what is happening in the club day to day. We advise on checking this regular, as injuries and races frequently make our runners’ lives less than predicable.
Saturday Morning Workouts
The Saturday morning workouts are our main weekly workout and are typically attended by the most Phoenix members (usually between 10 and 20). For anyone who is thinking of coming to the club for the first time we recommend coming to one of these workouts, as they provide an excellent opportunity to mix and chat with current members. Runners who are not yet Phoenix members are welcome to join us (free of charge) at any of our workouts to experience what we are all about before committing to join.
The Saturday morning workouts start at 8:30am, leaving from the gravel parking lot on the west side of Mundy Park (off Hillcrest Street). Please note that we leave at 8:30am sharp for our run, so we advise on getting there 10-15 minutes for announcements, and to guarantee you don’t miss us!
The workout schedule varies from week to week, but the pattern is usually the same. We start off with a slow warm-up jog to a start point in the park. Once we have congregated the details of the main workout are explained, and then we all do the workout at our own individual pace. The main component of the workout is usually a number of loops, run at different paces according to distance. Once we are all done, we jog back to the meeting point for optional post workout chat and analysis. Because the main part of the workout can be done at any speed, it offers runners of all abilities the chance to run and improve at their own pace. The workouts usually last about an hour in total.
There is a lot of experience in the club, and any of our more experienced runners are more than happy to share their experience and advice to newcomers. So if your goal is just to improve your health or beat your personal best in the Half Marathon, join us on Saturday mornings and start down that path!
Phoenix Chase Runs
Phoenix Chase Runs are a fun way to experience a race environment without any of the complications of pre-registration and race fees. The chases are usually scheduled every few weeks and are run in Mundy Park in lieu of one of our Saturday morning workouts. The course is either a measured double loop (approximately 5km) or a measured mile (point to point). All contestants prior to starting estimate their completion time, and start times are staggered accordingly. If everyone estimates correctly, all participants should pass though the finishing line at more or less the same time, making for a exciting climax, and a strong motivation to push for the last 100 meters. The chase runs are timed (by club member volunteers) and quite often there will be photos and videos taken and posted online.
The Phoenix chase runs are great fun, and provide an ideal opportunity to measure one’s progress month after month.
Midweek Morning Workouts
Our morning workouts take place on Monday, Wednesday and Thursday mornings. In the summer we start at 8:00am (note the different time to the Saturday workouts) and in the winter we start at 8:30am. As with the Saturday workouts, be sure to arrive 10-15 minutes early to ensure you don’t miss us (we start running on the dot at those times).
The three midweek workouts are quite often switched around in terms of what we do on each of those days. There is usually one interval session, focusing on doing fast loops around Mundy Lake. The second workout type is a fairly long medium paced warm up run (about 45 minutes) followed by a fast finish of about 1.5km. The third workout is a long slow random run around the park, lasting for an hour. This is a great way to become better acquainted to the extensive trail network within Mundy Park. The long slow run usually occurs on Thursdays, as it serves as a good “recovery run” for the more intense workouts earlier in the week.
For the must up to date information on the midweek workouts refer to our Meetup page. We encourage runner to sign up with MeetUp. That ensures you will be notified of any last minute changes in the schedule.
Track workouts take place at Town Center Stadium on Tuesday evenings, starting at 4:30pm. Note that times are likely to change so contact Larry Lorette (604-472-1570,
) for workout confirmations.
Our track workouts consist of different distance repetitions at pace, and are ideal preparation for runners who want to improve their race competitiveness utilizing controlled and measured high intensity workouts.
Note that until further notice our track runs are cancelled (due to injury of our main track Athlete). Check back regularly for updates on this.
Sunday Long Runs
Sunday long runs start at 8:00am unless other times have been arranged by members texting each other or other means. These Port Coquitlam runs start at the parking lot and washrooms where Victoria Drive and Cedar Drive meet. The running routes follow the dykes around the Pitt River and other sections of the PoCo Trail as well as the Minnekhada Loop. The scenery makes for a spectacular backdrop for an early morning run!
The workouts usually last between one and three hours, taking in distances between 10km and 35km. Pacing depends on the training goals of members however there is usually someone there to match up with. These sessions offer a great opportunity to improve fitness for longer events such as the half or full marathon. Unlike the Mundy Park workouts, the route is almost entirely flat, allowing for faster paces to be maintained. We vary the format of the Sunday runs. Sometimes we will do “long and steady”, other times we will finish fast, and on other occasions we will throw in some Fartlek interval training. For those beginning distance training, there are opportunities to turn back early if the full distance is too much.
Our trail runs are not scheduled into our regular calendar, and are usually arranged ad-hock by our club members. Be sure to look up the MeetUp calendar so as not to miss out!
Trail runs tend to be longer and slower, with a focus on conditioning for longer distances (such as Ultra-Marathons). Runs may last anything from 2 to 8 hours, take in distances up to 50km and have substantial changes in elevation. As we cover such large distances, they provide a great opportunity to explore the beautiful trails and scenery that surrounds us in this part of the world. As we are spoilt for choice in this respect, it is unlikely that routes will be repeated that often.
Please note that because these runs are likely to take in remote and potentially tricky terrain, it is important that runners bring with them supplies, equipment, clothing, food and water appropriate for any backcountry trip. Please contact the workout organiser if you need any advice on this.