Thursday September 19th Morning Speed Workout 6:15 PM

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Thursday September 19th Morning Speed Workout 6:15 PM

September 19, 2019 @ 6:15 pm - 8:00 pm

Edgers know the advantages of training with weekly coached interval training to develop strength, stamina, and speed, in a supportive and social environment. All you need is the desire to train and improve your running!

This Thursday evening, led by coaches, Edgers will keep you company and help keep you motivated while doing the interval training.

A typical workout includes a warm-up, cool-down, coaching tips on technique and the workout, finishing by 8:00 pm.

This week’s workout:

Woodruff 1600 / 800 / 400’s  Every Edger benefits from this workout for any event!

Note: We decide the length and or location of the workout due to road and weather conditions.


Edgers……3 sets – 2 times 400 metres

400m at aggressive pace 10% faster then race pace 5K or 10K

60 seconds recovery…. 400m hard pace 15 to 20% faster then race pace for 5K or 10K.

3 minute recovery start next set.


Half Marathon Edgers…….6 times 800m intervals

Hard pace for a Half Marathon Edger  = Race goal time times two. Excuse me? 2:00 finishing time, 4:00 for the 800m

3 minute recovery start next set.


Marathon Edgers…….5 mile repeats

Mile one repeat at or near race pace,

2nd mile repeat at 15 seconds faster then race pace

3rd mile repeat at 20 to 25 seconds faster then race pace

4th mile repeat 25 to 30 seconds faster then race pace

5th mile repeat….open it up and surprise yourself.

3 minute recovery between each interval.


We also offer a run this evening for the Edgers between events or just out for a run and keeping it fun.
The Edge team will be supporting runs ranging from 3 km to 10 km and 20 minutes to 60 minutes.

Maybe we can help you achieve your fitness goals with our 12-week programs? 2019 Runners’ Edge Club?


September 19, 2019
6:15 pm - 8:00 pm
Event Category:


Runners’ Edge
111 Fourth Avenue
St. Catharines, ON L2S 3P4 Canada
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(905) 985-5333