Surrey Athletics

HAPPY GLOBAL RUNNING DAY. To celebrate, this Saturday we’ll having a Fartlek run. A normal, controlled effort, mixed with short, fun, faster paces.

40-Minute Fartlek Run
* 5 min easy (RPE 4-5)
* 6 rounds:
* 4 min normal pace (RPE 5-6)
* 1 min fun fast pace (RPE 7-8)
* 5 min easy (RPE 4-5)

If you can complete one loop by the first three rounds, continue another loop. Otherwise, turn around and continue on the way back to ensure we all finish at the same spot and time.

Park at the circled parking lot and meet at the Warbler Picnic Shelter. We’ll be running the highlighted loop clockwise. Please arrive several minutes early, as we’ll start warm-up right at 9 AM.

May 30, 9:00 AM sharp!

5k Park Run at Tynehead Regional Park. Park at the lot on 168 st, that’s near Hwy 1. The event starts at the yellow gate in front of the pedestrian crossing on 168 St.

The intent is to get your best 5k time. Otherwise, it can be a casual 5k.

Head to https://www.parkrun.ca/tyneheadregional/ to register if it’s your first Park Run. Don’t forget to bring a scannable copy of your barcode on your phone. If you forget it, you won’t get a time.

Visit the above website for more details on the course. Google “Park Run, Tynehead Regional Park”.

Saturday, May 16, 9:00 AM - Mud Bay
Meet at the parking lot at Mud Bay.

This is an out-and-back route on the Boundary Bay D**e Trail (see photo 2). Beautiful long route!

The goal is a 45-minute run at a steady, controlled pace. RPE of 5-6/10. All levels are welcome.

At the 22.5-minute mark (halfway time), turn around and head back the way you came so we all finish around the same time.

It will be double-digit temperatures with a bit of sun, but also a chance of light rain, so come prepared rain and/or shine.

Saturday, May 9, 9:00 AM - Colebrook Park
Meet at the parking lot in Colebrook Park near Mud Bay.

Time for some road running! We’ll run along Colebrook Road on the bike lanes and loop back and forth as shown in the second photo. There is very low traffic in this area, and the road is flat. A loop is approx. 4km, so you’ll likely do 1 loop and a bit.

Our first PROGRESSION run. This is where you start at an easy pace, and then gradually increase to finish with a hard effort.

5 min Easy Pace (RPE 5)
10 min Normal Pace (RPE 6)
10 min Strong Pace (RPE 7)
5 min Fast Pace (RPE 8)
1 min (Best effort)
Cooldown run back to the parking lot (RPE 4-5)

Don’t be tempted to go too fast at the beginning. This is to practice and experience different paces.

All are welcome! Don’t forget to bring your third cousin!

45 Min Long Run
Surrey Bend Regional Park
Saturday, May 2 at 9:00 AM

Park at the circled parking lot (first photo) and meet at the Warbler Picnic Shelter beside the parking lot (second photo). We’ll be running the highlighted loop clockwise. Please arrive a few minutes early, as we’ll start warm-up right at 9.

The goal is a 45-minute run at a steady, controlled, conversational pace. All levels are welcome.

At the 22.5-minute mark, turn around and head back the way you came so we all finish around the same time.

If you complete the loop before 22.5 minutes, continue into a second lap and do the loop a second time.

The loop is about 3.25 km. If you choose to do two laps in 45 min, it would be an avg pace of approx 6:00/km.