Track squad
5K to 10K
Sharpen
Two structured sessions a week on the Winterline oval.
- Tuesday and Thursday
- Groups of eight
- Split sheet after every session
- Pace bands set from your lab read
Training
Pick the squad, not the pace group.
KM 01 Every squad
Three squads, three completely different weeks
Every squad runs the same principles and completely different weeks. You are placed after your first lab visit, and you can move between them whenever your goal changes.
Trail squad
25K to 50K
Climb
Vertical gain treated as its own currency.
- Saturday long day
- Shuttle to Cutbank
- Weekly climb budget
- Descent technique clinics
Road squad
Half to marathon
Hold
Built for people whose race is decided at kilometre thirty.
- 18 to 20 week blocks
- Progressive long runs
- Pace bands supplied
- Fuelling rehearsed weekly
KM 02 What we measure
Four readings that change what your week looks like
Heart rate and mileage are the easy numbers. These are the ones that tell a coach whether to push you or pull you back.
Movement efficiency
Ground contact, vertical oscillation, and cadence measured at easy, threshold, and race pace on the lab treadmill.
Fatigue signature
How your stride changes in the last third of a hard effort. It is usually the first place a coming injury shows up.
Load tolerance
A rolling ratio of this week against your last four. Cross the ceiling and the plan reduces itself before you feel it.
Asymmetry
Left-right split across force and timing. Anything over five percent gets a strength prescription, not a longer run.
KM 06 This week
Six days on the board
Everything below is open to members. Turn up, give your name at the start, and your session is already on the coach's sheet.
Mon
Recovery loop Conversational only. Coaches will send you home if you push it.
6:20 to 7:10 /km
06:15
Tue
Track intervals Winterline oval. Repeatable splits, published afterwards.
Session paces
18:30
Wed
Strength hour Single-leg work, hip stability, calf loading. Held at the lab.
Gym floor
07:00
Thu
Threshold blocks Riverside flats. Three groups, no dropping.
4:05 to 5:00 /km
18:30
Sat
Long day Road and trail split at the gate. Water at 8K and 18K.
Easy to steady
07:00
Sun
Open shakeout Bring anyone. Non-members welcome twice a month.
All paces
09:00
Friday is deliberately empty. It is the day most members skip when they are told to rest, so we stopped scheduling anything on it.
KM 05 Joining
Three steps, about ten days
The order matters here. We will not sell you a plan before we have seen you run.
01
Lab visit
Forty minutes on the instrumented treadmill plus a strength screen. You leave with your numbers the same day, whether or not you join.
40 minutes
02
Read-through
A coach walks you through the footage and the plate data, names the two things worth fixing first, and asks what you actually want out of the year.
Day 3 to 5
03
First block
You get a squad, a twelve week block, and a load ceiling. Sessions adjust automatically when your week runs hot.
Day 10KM 11 Membership
Three ways in
Monthly, cancel whenever. Every tier includes the gait test, because nothing else works without it.
Shakeout
For runners who want the group and the baseline, not a written plan.
$34
per month
- All six weekly club sessions
- One gait test per year
- Clubhouse and changing rooms
- Member race entry rates
Full member
The club as it is meant to be used. A squad, a block, and a load ceiling.
$79
per month
- Everything in Shakeout
- Squad placement and 12 week blocks
- Two lab visits per year
- Auto-adjusting weekly load
- Race transport and course recon
One to one
A named coach, a phone number, and a plan rewritten as often as it needs to be.
$210
per month
- Everything in Full member
- Weekly one to one review
- Unlimited lab access
- Physiotherapy referral pathway
- Race-day coach on course
KM 13 Questions
Before you book
No. The slowest member of the club has been here since 2016 and the fastest joined last spring. Squads are grouped by goal and by the shape of your training week, not by pace. If you can run thirty minutes without stopping, there is a session for you on the board.
You warm up, then run at three prescribed efforts on the instrumented treadmill while we capture force and video. A strength screen follows on the floor. The whole thing takes about forty minutes and you get the figures the same day, whether or not you decide to join.
Plenty of members do. Shakeout membership gives you the sessions, the clubhouse, and the annual lab visit without any plan attached. We will happily send your data to an outside coach in a format they can read.
It is one of the most common reasons people arrive. Return-to-run mapping is built alongside a physiotherapist and starts from where you are, not from where you were. Bring any scans or notes you have and we will work from those.
You do. Every test, session, and load figure is exportable at any time, and if you cancel your membership we send the full archive within seven days. We do not sell it and we do not share it with anyone you have not named.
Yes. The Sunday open shakeout runs twice a month and is free to anyone, member or not. Turn up at the clubhouse ten minutes early, give your name at the gate, and run whatever pace suits you.
Come and get your numbers
Book the forty minute lab slot. No membership required, no pressure afterwards, and the data is yours to keep either way.
Clubhouse open Mon to Sat · 05:45 to 21:00