Summer Training Program

Indoor Track 2022

  • Monday evening 8 PM pm at Recreation Centre / rink track (or Community Centre / Fieldhouse track if Rec Centre track is closed)
  • Thursday evening 8 PM pm at Recreation Centre
  • Outdoor time: Friday 12:15 meet at the “creek” or Science Extension hallway

Track meets

  • Indoor GP#1 MacEwan Meet – Sat Jan 25 Edmonton
  • Indoor GP#2 SAIT Meet – Sat March 7 Calgary
  • ACAC indoor championships – Sat Mar 21/Sun Mar 22 Edmonton


Fall Cross Country Training

Cross Country Running Workout Days & Times

We meet at the “Augustana Creek (between Founder’s Hall and the Classroom Building)”.

3 Week Term (Aug 25 – Sep 13)

  • Mon – Thu 12:15 – 1:30
  • Saturday – race/time trial or individual workout
  • Sunday – individual long run

11 Week Term (Sep 19 – Nov 12)

  • Mon – 5:30 – 6:30
  • Tue – 4:15 – 5:30
  • Wed – 5:45 – 7:00
  • Thu – 4:15 – 5:30
  • Saturday – race/time trial or individual workout
  • Sunday – individual long run

Summer Training Program

Cross Country Training Information

These two documents describe the types of running we do, and you will also find helpful tips in here.

Form Drills

Here are some great form drills we are incorporating into our training regimen this fall. The ones recommended are as follows (view the video to see how they are done):

  1. Forward Arm Circles + Skipping
  2. Forward Arm Circles + Skipping
  3. Side-Skip + Arm Cirles Up/Down
  4. A-Skip – Knee Lift Skip.Keep back straight
  5. B-Skip – same as A-Skip, but when knee is high, kick leg out, and bring it down in a windmill motion
  6. High Knees – focus on good rhythm and short steps
  1. Butt Kicks – focus on good rhythm and short steps
  2. Combo A – Skip/High Knee every 3rd or 5th step. Bring leg up and down as fast as you can.
  3. Fast Leg Butt Kick – same idea as Combo A, but with the butt kick instead.
  4. Karaoke
  5. Side Shuffle
  6. Crossover Step

The first program is intended for those who want to train hard this summer. The workouts are demanding, and they will make you strong and fast for the fall races! This is the 16 Week Summer Training Program B.If that program seems too demanding, you can use the 16 week 14 Summer Level A instead. It is a simple “stay in shape” program. It is less demanding but it’s sure better than doing nothing! You can always add in days of steady runs from 20 to 60 minutes, when you have time and inspiration. The summer is when you should try to get more time/distance into your legs. This will make you strong for the fall.