Calendar

	November 2020
Sun	Mon	Tue	Wed	Thu	Fri	Sat
1 YMR Run Club YMR Run Club November 1, 20208:30 am - 10:30 am Second Cup 808 York Mills Rd, Toronto ON M3B 1X8, Canada 30K Training - 15K (LSD) - https://routes.rungoapp.com/route/v7Iexd88MD 21K Training - 19K (LSD) - https://routes.rungoapp.com/route/FIAtALKck7 16K Training - 11K (LSD) - https://routes.rungoapp.com/route/Nw7DqokkjI 10K Training - 7K (LSD) - Run the Rail Trail or https://routes.rungoapp.com/route/tMzEvZSg8m 5K Training - 3K (LSD) - https://routes.rungoapp.com/route/9ql36Ero06 ** The Rail Trail is available (weather permitting) as an alternate route for those interested in <8KM. See more details •	2	3 Solo Tuesday Training Solo Tuesday Training November 3, 2020 Nov 29 - YMR Race Training 30K Training - 6K Tempo 21K Training - 6K Tempo 16K Training - 5K Tempo 10K Training - 4K Easy See more details •	4 YMR Run Club YMR Run Club November 4, 20206:30 pm - 8:00 pm Second Cup Coffee Co. featuring Pinkberry Frozen Yogurt, 808 York Mills Rd, North York, ON M3B 1X8, Canada YMR Race Training for Nov 29 30K Training - 10 (Speed) - Week 1 - https://routes.rungoapp.com/route/3W7GD9KJhM 21K Training - 10 (Speed) - Week 1 - https://routes.rungoapp.com/route/3W7GD9KJhM 16K Training - 6 (Speed) - Week 1 - https://routes.rungoapp.com/route/3W7GD9KJhM 10K Training - 4 x hills - https://routes.rungoapp.com/route/9fIAjDi8bf 5K Training - 4K (Easy) - https://routes.rungoapp.com/route/2HC0HQ9JEb 400m track: Week 1: 400 meters, 10 seconds faster than your race pace, 400 meter recovery Week 2: 800 meters, 5 seconds faster than your race pace, 400 meter recovery Week 3: 1,000 meters, 10 seconds faster than your race pace, 400 meter recovery All hill training does not include warmup and cool down (approx 1.5K) HRZone 3/4 400m hills, tempo pace up, easy jog down, get HR back to about 120 Key: Distance in Kilometers E = Easy (Recovery) - HR Zone 1/2 LSD = Long Slow Distance - HR Zone 2 Speed = Just faster than race pace - HR Zone 4/5 T = Tempo - Just slower than race pace - HR Zone 3/4 RP = Race Pace ** The Rail Trail is available (weather permitting) as an alternate route for those interested in <8KM. See more details •	5 Solo Thursday Training Solo Thursday Training November 5, 2020 Nov 29 - YMR Race Training 5K Training - 4K Easy See more details •	6 Friday Night Runners Friday Night Runners November 6, 20207:30 pm - 8:30 pm Second Cup Coffee Co. featuring Pinkberry Frozen Yogurt, 808 York Mills Rd, North York, ON M3B 1X8, Canada 6K https://routes.rungoapp.com/route/evlrTxJHod Nov 29 - YMR Race Training 30K Training - 6K Easy 21K Training - 6K Easy 16K Training - 6K Easy 10K Training - 4K Easy See more details •	7 Solo Saturday Training Solo Saturday Training November 7, 2020 Nov 29 - YMR Race Training 30K Training - 4K Easy 21K Training - 4K Easy 16K Training - 4K Easy 10K Training - 4K Easy 5K Training - 4K Easy See more details •
8 YMR Run Club YMR Run Club November 8, 20208:30 am - 10:30 am Second Cup 808 York Mills Rd, Toronto ON M3B 1X8, Canada 30K Training - 23K (LSD) - https://routes.rungoapp.com/route/rmSvCFOU3R 21K Training - 19K (LSD) - https://routes.rungoapp.com/route/qkhXgLJgh6 16K Training - 13K (LSD) - https://routes.rungoapp.com/route/wYvQjEpcrg 10K Training - 9K (LSD) - https://routes.rungoapp.com/route/C7A6PgYskD 5K Training - 4K (LSD) - Run the Rail Trail ** The Rail Trail is available (weather permitting) as an alternate route for those interested in <8KM. See more details •	9	10 Solo Tuesday Training Solo Tuesday Training November 10, 2020 Nov 29 - YMR Race Training 30K Training - 6K Tempo 21K Training - 6K Tempo 16K Training - 5K Tempo 10K Training - 4K Easy See more details •	11 YMR Run Club YMR Run Club November 11, 20206:30 pm - 8:00 pm Second Cup Coffee Co. featuring Pinkberry Frozen Yogurt, 808 York Mills Rd, North York, ON M3B 1X8, Canada YMR Race Training for Nov 29 30K Training - 10 (Speed) - Week 2 - https://routes.rungoapp.com/route/U9gGjkqILW 21K Training - 10 (Speed) - Week 2 - https://routes.rungoapp.com/route/U9gGjkqILW 16K Training - 6 (Speed) - Week 2 - https://routes.rungoapp.com/route/U9gGjkqILW 10K Training - 5 (Speed) - Week 1 - https://routes.rungoapp.com/route/U9gGjkqILW 5K Training - 4K (Easy) - https://routes.rungoapp.com/route/2HC0HQ9JEb 400m track: Week 1: 400 meters, 10 seconds faster than your race pace, 400 meter recovery Week 2: 800 meters, 5 seconds faster than your race pace, 400 meter recovery Week 3: 1,000 meters, 10 seconds faster than your race pace, 400 meter recovery All hill training does not include warmup and cool down (approx 1.5K) HRZone 3/4 400m hills, tempo pace up, easy jog down, get HR back to about 120 Key: Distance in Kilometers E = Easy (Recovery) - HR Zone 1/2 LSD = Long Slow Distance - HR Zone 2 Speed = Just faster than race pace - HR Zone 4/5 T = Tempo - Just slower than race pace - HR Zone 3/4 RP = Race Pace ** The Rail Trail is available (weather permitting) as an alternate route for those interested in <8KM. See more details •	12 Solo Thursday Training Solo Thursday Training November 12, 2020 Nov 29 - YMR Race Training 5K Training - 4K Easy See more details •	13 Friday Night Runners Friday Night Runners November 13, 20207:30 pm - 8:30 pm Second Cup Coffee Co. featuring Pinkberry Frozen Yogurt, 808 York Mills Rd, North York, ON M3B 1X8, Canada 6K https://routes.rungoapp.com/route/evlrTxJHod Nov 29 - YMR Race Training 30K Training - 6K Easy 21K Training - 6K Easy 16K Training - 6K Easy 10K Training - 4K Easy See more details •	14 Solo Saturday Training Solo Saturday Training November 14, 2020 Nov 29 - YMR Race Training 30K Training - 4K Easy 21K Training - 4K Easy 16K Training - 4K Easy 10K Training - 4K Easy 5K Training - 4K Easy See more details •
15 YMR Run Club YMR Run Club November 15, 20208:30 am - 10:30 am Second Cup 808 York Mills Rd, Toronto ON M3B 1X8, Canada 30K Training - 27K (LSD) 21K Training - 23K (LSD) 16K Training - 15K (LSD) 10K Training - 11K (LSD) - Run the Rail Trail 5K Training - 4K (LSD) - Run the Rail Trail ** The Rail Trail is available (weather permitting) as an alternate route for those interested in <8KM. See more details •	16	17 Solo Tuesday Training Solo Tuesday Training November 17, 2020 Nov 29 - YMR Race Training 30K Training - 6K Tempo 21K Training - 6K Tempo 16K Training - 5K Tempo 10K Training - 4K Easy See more details •	18 YMR Run Club YMR Run Club November 18, 20206:30 pm - 8:00 pm Second Cup Coffee Co. featuring Pinkberry Frozen Yogurt, 808 York Mills Rd, North York, ON M3B 1X8, Canada YMR Race Training for Nov 29 30K Training - 10 (Speed) - Week 3 21K Training - 10 (Speed) - Week 3 16K Training - 6 (Speed) - Week 3 10K Training - 6 (Speed) - Week 2 5K Training - 4K (Easy) - Run the Rail Trail 400m track: Week 1: 400 meters, 10 seconds faster than your race pace, 400 meter recovery Week 2: 800 meters, 5 seconds faster than your race pace, 400 meter recovery Week 3: 1,000 meters, 10 seconds faster than your race pace, 400 meter recovery All hill training does not include warmup and cool down (approx 1.5K) HRZone 3/4 400m hills, tempo pace up, easy jog down, get HR back to about 120 Key: Distance in Kilometers E = Easy (Recovery) - HR Zone 1/2 LSD = Long Slow Distance - HR Zone 2 Speed = Just faster than race pace - HR Zone 4/5 T = Tempo - Just slower than race pace - HR Zone 3/4 RP = Race Pace ** The Rail Trail is available (weather permitting) as an alternate route for those interested in <8KM. See more details •	19 Solo Thursday Training Solo Thursday Training November 19, 2020 Nov 29 - YMR Race Training 5K Training - 4K Easy See more details •	20 Friday Night Runners Friday Night Runners November 20, 20207:30 pm - 8:30 pm Second Cup Coffee Co. featuring Pinkberry Frozen Yogurt, 808 York Mills Rd, North York, ON M3B 1X8, Canada 6K https://routes.rungoapp.com/route/evlrTxJHod Nov 29 - YMR Race Training 30K Training - 6K Easy 21K Training - 6K Easy 16K Training - 6K Easy 10K Training - 4K Easy See more details •	21 Solo Saturday Training Solo Saturday Training November 21, 2020 Nov 29 - YMR Race Training 30K Training - 4K Easy 21K Training - 4K Easy 16K Training - 4K Easy 10K Training - 4K Easy 5K Training - 4K Easy See more details •
22 YMR Run Club YMR Run Club November 22, 20208:30 am - 10:30 am Second Cup 808 York Mills Rd, Toronto ON M3B 1X8, Canada 30K Training - 10K (LSD) - https://routes.rungoapp.com/route/YWSCtVQdt6 21K Training - 10K (LSD) - https://routes.rungoapp.com/route/YWSCtVQdt6 16K Training - 10K (LSD) - https://routes.rungoapp.com/route/YWSCtVQdt6 10K Training - 5K (LSD) - https://routes.rungoapp.com/route/eJl3vSza1z 5K Training - 5K (LSD) - https://routes.rungoapp.com/route/eJl3vSza1z ** The Rail Trail is available (weather permitting) as an alternate route for those interested in <8KM. See more details •	23	24 Solo Tuesday Training Solo Tuesday Training November 24, 2020 Nov 29 - YMR Race Training 30K Training - 6K Tempo 21K Training - 6K Tempo 16K Training - 5K Tempo 10K Training - 4K Easy See more details •	25 YMR Run Club YMR Run Club November 25, 20206:30 pm - 8:00 pm Second Cup Coffee Co. featuring Pinkberry Frozen Yogurt, 808 York Mills Rd, North York, ON M3B 1X8, Canada YMR Race Training for Nov 29 30K Training - 5K (RP) 21K Training - 5K (RP) 16K Training - 5K (RP) 10K Training - 7K (RP) - Run the Rail Trail 5K Training - 4K (RP) - Run the Rail Trail 400m track: Week 1: 400 meters, 10 seconds faster than your race pace, 400 meter recovery Week 2: 800 meters, 5 seconds faster than your race pace, 400 meter recovery Week 3: 1,000 meters, 10 seconds faster than your race pace, 400 meter recovery All hill training does not include warmup and cool down (approx 1.5K) HRZone 3/4 400m hills, tempo pace up, easy jog down, get HR back to about 120 Key: Distance in Kilometers E = Easy (Recovery) - HR Zone 1/2 LSD = Long Slow Distance - HR Zone 2 Speed = Just faster than race pace - HR Zone 4/5 T = Tempo - Just slower than race pace - HR Zone 3/4 RP = Race Pace ** The Rail Trail is available (weather permitting) as an alternate route for those interested in <8KM. See more details •	26 Solo Thursday Training Solo Thursday Training November 26, 2020 Nov 29 - YMR Race Training 5K Training - 4K Easy See more details •	27 Friday Night Runners Friday Night Runners November 27, 20207:30 pm - 8:30 pm Second Cup Coffee Co. featuring Pinkberry Frozen Yogurt, 808 York Mills Rd, North York, ON M3B 1X8, Canada 6K https://routes.rungoapp.com/route/evlrTxJHod Nov 29 - YMR Race Training 30K Training - 6K Easy 21K Training - 6K Easy 16K Training - 6K Easy 10K Training - 4K Easy See more details •	28 Solo Saturday Training Solo Saturday Training November 28, 2020 Nov 29 - YMR Race Training 30K Training - 3K Easy 21K Training - 3K Easy 16K Training - 3K Easy 10K Training - 3K Easy 5K Training - 3K Easy See more details •
29 YMR Run Club - Race Day YMR Run Club - Race Day November 29, 20208:30 am - 10:30 am Second Cup 808 York Mills Rd, Toronto ON M3B 1X8, Canada Sunday 30K Race 21K Race 16K Race 10K Race 5K Race ** The Rail Trail is available (weather permitting) as an alternate route for those interested in <8KM. See more details •	30

November 2020