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

Aug
21
Tue
2018
6:00 PM Junior Senior Master – 2018 XC S... @ Glen Abbey Community Centre
Junior Senior Master – 2018 XC S... @ Glen Abbey Community Centre
Aug 21 @ 6:00 PM – 7:30 PM
Junior Senior Master - 2018 XC Season Weekday Run Workouts @ Glen Abbey Community Centre | Oakville | Ontario | Canada
Lions Valley Athletics Juniors, Seniors, Masters 2018 XC Season Weekday Run Workouts [DATE] Location: [Glen Abbey Community Centre] CONTENT Warm Up to: [TBD] Drills Strides Main Set: [TBD] Cool Down Juniors, Seniors, Masters 2018 XC Season – Weekday Run Workout Notes: Junior, Senior, Master Athletes 2018 XC Weekday Run Workouts: Tuesdays & Thursdays 6:00 – 7:30pm August 14, 2018 – Dec 27, 2018. For workouts at Glen Abbey Community Centre meet inside near Reception and[...]
Aug
22
Wed
2018
7:00 PM FREE LVA Wednesday Group Run 2018 @ Palermo Physiotherapy and Wellness Centre - Palermo Professional Centre
FREE LVA Wednesday Group Run 2018 @ Palermo Physiotherapy and Wellness Centre - Palermo Professional Centre
Aug 22 @ 7:00 PM – 8:00 PM
FREE LVA Wednesday Group Run 2018 @ Palermo Physiotherapy and Wellness Centre -  Palermo Professional Centre | Oakville | Ontario | Canada
Lions Valley Athletics 2018 Wednesday Group Run FREE and SOCIAL for ALL Types of Runners!  Wednesdays 7:00PM – 8:00PM Location: [Palermo Physiotherapy and Wellness Centre – Palermo Professional Building Lobby] CONTENT Social Wednesday Group Run Routes: 5KM Route 7.5KM Route 10KM Route Any pace, any age, any ability is welcome to join us! LVA Wednesday Group Run Notes: This is a free run for everyone who wants to run with other like minded runners. When[...]
Aug
23
Thu
2018
6:00 PM Junior Senior Master – 2018 XC S... @ Glen Abbey Community Centre
Junior Senior Master – 2018 XC S... @ Glen Abbey Community Centre
Aug 23 @ 6:00 PM – 7:30 PM
Junior Senior Master - 2018 XC Season Weekday Run Workouts @ Glen Abbey Community Centre | Oakville | Ontario | Canada
Lions Valley Athletics Juniors, Seniors, Masters 2018 XC Season Weekday Run Workouts [DATE] Location: [Glen Abbey Community Centre] CONTENT Warm Up to: [TBD] Drills Strides Main Set: [TBD] Cool Down Juniors, Seniors, Masters 2018 XC Season – Weekday Run Workout Notes: Junior, Senior, Master Athletes 2018 XC Weekday Run Workouts: Tuesdays & Thursdays 6:00 – 7:30pm August 14, 2018 – Dec 27, 2018. For workouts at Glen Abbey Community Centre meet inside near Reception and[...]
Aug
25
Sat
2018
9:00 AM Junior Senior Master 2018 XC Sea... @ Glen Abbey Community Centre
Junior Senior Master 2018 XC Sea... @ Glen Abbey Community Centre
Aug 25 @ 9:00 AM – 11:00 AM
Junior Senior Master 2018 XC Season Saturday Run Workouts @ Glen Abbey Community Centre | Oakville | Ontario | Canada
Lions Valley Athletics Junior Senior Master 2018 XC Season Saturday Run Workouts 9:00AM [DATE] Location: [Glen Abbey Community Centre] CONTENT Warm Up Drills Strides Main Set: [MAIN SET] Cool Down Juniors, Seniors, Masters Outdoor Season 2018 – Saturday Run Workout Notes: Junior, Senior Master 2018 XC Season Saturday Run Workouts: Saturdays 9:00am August 18, 2018 – November 24, 2018. For Workouts at Glen Abbey Community Centre meet inside near Reception and Community Room C. Run[...]