WORKOUTS




Lions Valley Athletics Club Training Log on Strava

WORKOUTS

CALENDAR
Select the Workout Category to see the details of our workouts and training all coloured GREEN.

Know When...

MAP - POINTS of INTEREST
Find the location of any workout or meeting point with this Points of Interest Map.

Know Where...

ROUTE MAPS
Maps of our common Running and Cycling Routes used for training and workouts.

Know our Routes...

Learn About Our Workouts

We are a team and train as a team, every workout starts with a warm up that we do together including an easy run, drills & strides.  The core of our workouts are flexible and adjusted to suit each members individual goals then end with an easy cool down run. Our Junior program focuses on having fun and as they get older we add structure and competition to their training. We follow the Long Term Athlete Development Model and are careful when adding mileage or intensity to an athletes training. As our Junior athletes develop they will be gradually shifted from the Junior Workouts to the Senior Workouts typically starting with our “Junior Friendly” Saturday Workouts where the Juniors can run the warm up together with the Seniors. The option to follow the High Performance stream is there for any athlete who has shown great potential. There are competitions, races and events available for athletes who want to compete regardless of age. The workouts will help prepare you for competition and to meet your goals. Training with a group helps anyone become faster and improve upon their personal bests to achieve personal excellence. We always try to leave on time and if you know you will be late call or text the coach before the workout starts to get any last minute details and so the group knows you will be joining them. If you are late for the Wednesday Group Run, head along one of the routes backwards to eventually meet the others on that route (someone always runs the 5KM route but not the 7.5KM or 10KM routes). 

New & Potential Members

Our Wednesday Group Run is a great place to start especially if you are hesitant because we use the term “workout” for any coached group run or group training or scared you might embarrass yourself at a “workout”.  Our workouts are always designed so that everyone is doing the main set of the workout at the same time but with different distances, times and recoveries.  This allows members to work together towards different goals while still being supportive and encouraging of each other. Everyone athlete has to start somewhere and together we achieve much more! TEAMWORK Makes The DREAM Work!

The Run Workouts are all included with any type of active membership except the Partner Memberships. Bike Workouts are for Multisport members only and to participate in any Bike Workouts you must have your Triathlon Ontario Membership for safety and liability purposes. The Wednesday Group Run is free for anyone who wants to run with us for an easy social run on either the 5KM, 7.5KM or 10KM route.

 

Here is the list of our Weekly Scheduled Workouts and Training:

MINOR RUN WORKOUTS

Tuesdays & Thursdays from 5:00pm – 6:00pm

JUNIOR, SENIOR, MASTERS RUN WORKOUTS

Tuesdays & Thursdays from 6:00pm – 7:30pm

Saturdays from 9:00am-11:00am (Spring Summer Fall)

Saturdays from 10:00am-12:00pm (Winter only)

WEDNESDAY GROUP RUN

Wednesdays 7:00pm – 8:00pm (READ MORE…)

JUNIOR & SENIOR BIKE WORKOUTS

To Be Confirmed

GET WORKOUT DETAILS

The workout details are not updated until the beginning of the week, usually Monday.  You can always use the calendar on our site to find the workout details for that day.  All locations we use for meeting points or starting points can be found on the points of interest map, and the regular routes we run are on the route maps.  If you happen to be late and the group has started their warm up, you can often find the location where the warm up will end or where the main set is completed in the workouts details on our calendar. To see all workouts on our calendar select the “workout” category and in most views they are coloured GREEN.  Glen Abbey Community Centre and Lions Valley Park are two common locations where we will start workouts and can be found in our points of interest map.

CANCELLING WORKOUTS

We train rain or shine, however the workouts will always be modified according to the weather conditions.  In the event of Thunder & Lightning a decision will be made near the start to either delay the workout until the skies are clear or cancel the workout. Workouts will be cancelled only in extreme weather conditions that would put a runners safety and well being at risk such as: blizzards, severe icy conditions, extreme cold (-40), extreme heat (+35), tornadoes, or flooding.  

Workouts may also be cancelled should they happen to fall on a Holiday such as Christmas, Boxing Day, New Years Eve, New Years Day, or Canada Day that could occur any day of the week.

THIS WEEKS WORKOUTS

Jul
25
Tue
2017
6:00 PM LVA Junior Senior Master 2017 We... @ Glen Abbey Community Centre
LVA Junior Senior Master 2017 We... @ Glen Abbey Community Centre
Jul 25 @ 6:00 PM – 7:30 PM
LVA Junior Senior Master 2017 Weekday Run Workouts @ Glen Abbey Community Centre | Oakville | Ontario | Canada
Lions Valley Athletics Junior Senior Master 2017 Weekday Run Workouts Junior, Senior Master 2017 Weekday Run Workouts Indoor & Outdoor Seasons: Tuesdays & Thursdays 6:00 – 7:30pm April 4 – August  2017. Location: [Glen Abbey Community Centre] CONTENT Warm Up to: [Location TBD] Drills Strides Main Set: [TBD] Cool Down Juniors, Seniors, Masters 2017 Weekday Run Workouts Notes: When at Glen Abbey Community Centre we meet inside near Reception and Community Room C and will[...]
Jul
26
Wed
2017
7:00 PM LVA Wednesday Social Group Run 2017 @ Palermo Physiotherapy and Wellness Centre
LVA Wednesday Social Group Run 2017 @ Palermo Physiotherapy and Wellness Centre
Jul 26 @ 7:00 PM – 8:00 PM
LVA Wednesday Social Group Run 2017 @ Palermo Physiotherapy and Wellness Centre | Oakville | Ontario | Canada
Lions Valley Athletics 2017 Wednesday Social Group Run FREE for All Ages & Abilities Wednesdays 7:00PM – 8:00PM Location: [Palermo Physiotherapy and Wellness Centre] CONTENT Wednesday Social Group Run Routes: 5KM Route 7.5KM Route 10KM Route Wednesday Social Group Run Notes: This is a free run for everyone who wants to run with other like minded runners. When at Palermo Physiotherapy we meet inside in the main lobby of Palermo Physiotherapy Suite 240 or the main[...]
Jul
27
Thu
2017
6:00 PM LVA Junior Senior Master 2017 We... @ Glen Abbey Community Centre
LVA Junior Senior Master 2017 We... @ Glen Abbey Community Centre
Jul 27 @ 6:00 PM – 7:30 PM
LVA Junior Senior Master 2017 Weekday Run Workouts @ Glen Abbey Community Centre | Oakville | Ontario | Canada
Lions Valley Athletics Junior Senior Master 2017 Weekday Run Workouts Junior, Senior Master 2017 Weekday Run Workouts Indoor & Outdoor Seasons: Tuesdays & Thursdays 6:00 – 7:30pm April 4 – August  2017. Location: [Glen Abbey Community Centre] CONTENT Warm Up to: [Location TBD] Drills Strides Main Set: [TBD] Cool Down Juniors, Seniors, Masters 2017 Weekday Run Workouts Notes: When at Glen Abbey Community Centre we meet inside near Reception and Community Room C and will[...]
Jul
29
Sat
2017
9:00 AM LVA Junior Senior Master 2017 Sa... @ Glen Abbey Community Centre
LVA Junior Senior Master 2017 Sa... @ Glen Abbey Community Centre
Jul 29 @ 9:00 AM – 11:00 AM
LVA Junior Senior Master 2017 Saturday Run Workouts @ Glen Abbey Community Centre | Oakville | Ontario | Canada
Lions Valley Athletics Junior Senior Master 2017 Saturday Run Workouts Junior, Senior Master Winter 2017 Saturday Run Workouts are every Saturday at 9:00am between Daylight Savings Time March 18, 2017 – November 5, 2017.  Location: [Glen Abbey Community Centre] CONTENT Warm Up to: [Location TBD] Drills Strides Main Set: [TBD] Cool Down Juniors, Seniors, Masters 2017 Weekday Run Workouts Notes: When at Glen Abbey Community Centre we meet inside near Reception and Community Room C[...]