Weekly Running Program

Our running group meets almost every week of the year on Wednesday evenings at 6pm and on many Sunday mornings throughout the winter. Participation in this 'program' is free and open to all members - you are welcome to come out every week or just drop in as time permits.  The program is designed to offer a progression for those that come out regularly but many come out every once in a while and still get a lot out of it.  Affectionately called RALF (Running à la Francis) by participants, workouts almost always include a unique orienteering twist designed by coach Francis and are always a lot of fun.

Wednesday Evening Workouts

Although the main focus of these sessions is running fitness (we do training such as intervals, hill sprints, and running technique) there are often simple orienteering elements incorporated into the workouts. Many of the sessions are done with a map in hand, or involve some other exercise forcing you to think orienteering while running. The training is led by Francis Kawam who is a certified track running coach and sets exercises for all levels.

These sessions are at 6pm generally at Frank Ryan Park at the corner of Dundee Ave and Henley Street just south of the Carling/Richmond Road intersection. During the winter when there's a lot of snow on the ground we often start from the Woodroffe High School parking lot at the intersection of Edgeworth and Georgina Dr. Every once in a while the group also starts from different locations.  Check the event details on the event page (accessible via the links at left) to see the start location and other details.  Francis also e-mails this info to his mailing list on Monday with the special location.  Contact This email address is being protected from spambots. You need JavaScript enabled to view it. if you want to be added to his mailing list.

Wherever the group starts from, they often leave to other venues by 6:15. Please make every effort to arrive on time. Everyone is welcome!

If you would like to be added to the group mailing list please contact This email address is being protected from spambots. You need JavaScript enabled to view it..

Sunday Runs

In addition to Wednesday workouts the same group often meets at a different location on Sunday mornings throughout the winter for an hour to an hour and half long run. These sessions vary from week to week and due to the inevitable orienteering component are a fun way to get some extra distance in to your workout routine. 

Sunday runs are quite informal and are organized completely by e-mail.  If you are interested in coming out to one of these runs This email address is being protected from spambots. You need JavaScript enabled to view it..