• Registration for Fall Programs is still OPEN!! If you haven’t registered, Go to Zone4 to register!!
• NOTE: The first two weeks isn “acclimation period”, meaning you need to get used to training again. Th intensity and volume will not be big during this time as your body becomes accustomed to (to some) new and different training.
• Monday
  • Youth Racers – Technique
• Tuesday at Hawrelak
  • All Program Groups
• Thursday at Kinsmen Fitness Centre – Strength Training – meet by the tennis court
• Saturday
  • All Programs – Meet at Gallagher Hill (Edmonton Ski Club)

Monday September 14:

• Youth Racers
  • SKATE RS at Kinsmen
  • 6:00 pm
• Zoom Strength PM
  • CANCELLED

Tuesday September 15:

• Who: All Programs 😀
• Where: Hawrelak Park – Meet at parking lot by pedestrian bridge
• Time: 6:30 pm to 8:00
• What:
  • All Groups
    • Coach Directed Intensity
      • Warm Up (5/5/5 and to include activation and mobility)
      • Sprints
      • Intensity workout
      • Game 😀?
  • Bring: Check w/Coach, but include a drink belt, and a change of clothes (at least a dry shirt). It tends to get cool once the sun sets

Wednesday September 16:

• Distance/Recovery Ski/Training Day
  • Ski/Run/Ride 1.5 to 2 hrs at Z1 depending on your Training Plan

Thursday September 17:

• Who: Thursday Strength Group
• Where: Kinsmen Park (By the tennis Courts)
• When: 6:30 to 8:00
• What: Mobilization and Coordination/Strength Training w/Carl
  • Kenyan Foot Dance etc.
• Technique: Running Shoes
• Bring: Appropriate training equipment and a change of clothes for after

Friday September 18:

• Active Rest Day
  • Complete rest – (NO training) or active/recovery training.
    • I.E. go for a walk or bike ride but keep it very, very easy.

Saturday September 19:

• First Full Week of Training
  • Who: All Groups
  • Where: Gallagher Park/Edmonton Ski Club – Click HERE for directions and location
  • Time: 10:00 am to 12 Noon
  • What: Coach Directed Intensity
    • Warm Up (5/5/5 and to include activation and mobility)
    • Sprints
    • Intensity workout
    • Game 😀?
  • Bring: Running Shoes and Striding Poles (if you have them). Ski poles that are about 5-10cm shorter than your regular winter CLASSIC poles

Sunday September 20:

• 1 to 2 hrs Long Slow Distance – LSD (Refer to your Training Plans)
• Add 4-6 sprints of 10-15 seconds after 30-40min. Spread these out over the course of the workout.