Phoenix Running Club Workouts
Workout for Saturday, June 9
(Please scroll down for general information about our Saturday workouts.)
Our workout this week will be the 3 sets of 3 x 300m sprints starting at the Baker entrance to the park. Each sprint starts at the Baker intersection but we go in each of three directions. The recovery between sprints is a very slow jog back to the starting point.
*Important note! This week we will have a Starbucks Birthday Celebration with one of Cathy’s fabulous cakes. Meet at the Austin Corners Starbucks after the workout.
**Note: Nancy sends out weekly emails to club members, usually on a Wednesday or Thursday, to give details about the upcoming Saturday workout. If you are not getting these emails and want to be on Nancy’s MailChimp list, please contact her at
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!
Tuesday Track Workouts
During the summer months we are meeting at the Centennial Track on Poirier Street in Coquitlam at 6:00 p.m. each week. Every second week the group stays at the track to do intervals. The other weeks the group jogs to Mundy Park to do long intervals in the trails. For more information, please contact Mark Middleton (
) or Nancy Tinari (
Sunday Long Runs
Note: Our Sunday group is currently not active due to many members being injured. Please revisit this page for updates.
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. For more information about ongoing trail runs, please contact Steve Chapman at
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.