SAMPLE WORKOUT

We meet at 6:30 pm every Tuesday evening at either Sunnybrook Park (at the Pavilion parking lot) from the May until September, and at Leaside High School from October until then end of April. Washrooms and plenty of parking are available at both locations.

Head off on 10-15 minute warm-up run (a good opportunity to catch up on weekend activities and gossip).

Arrive at announced location.

Continue warm-up consisting of A's and B's, strides and/or bounding.

Workout leader describes the workout.

Workout begins.

Example: 2 x 5 minutes, 2 minutes rest; then 5 x 2 minutes, 1 minute rest. Total hard running = 20 minutes.

Cool down consisting of A's, B's and strides. Jog back to meeting place.

You will become fast, faster or fastest as a result of these workouts!
XSNRG APPLICATION FORM
First Name:
Last Name:
Address:
City:
Postal Code:
Email:
Phone: (Home)
(Work)
(Cell)
Birth Date:
Gender: Male    Female
Your first year with XSNRG:
If this is your first year, where did you hear about us?:
Just For The Record:
Want to be contacted by phone about club activities and events by the club and club members
Want to be e-mailed with news, information and activities related to the club
Agree to share e-mail address with other club members for club activities. Please remember that "SPAM" is not allowed.
A Little About You:
Casual / Fitness Runner
Races 10K to 1/2 Marathons
Races Marathons/Ultras
Races Triathlons/Duathlons
Trail Running
Comments:
I acknowledge that I have read, understood and agreed to
the Release, Waiver and Indemnity (click here to read).


Annual membership dues are $45.00.
Membership year runs from May until the following April.
Membership due can be paid with cash or check to our directors (Dan Little or John Petrosoniak) in person. Payment by credit card is also available immediately following this application submission.

X-S-N-R-G = excess energy!

XSNRG Running Club (read it as ‘Excess Energy’) is a running club that specializes in doing group ‘speed’ workouts once a week. If you want to improve your overall running speed – no matter how fast a runner you are – you have to do speed workouts. And since few people can do them effectively on their own, we offer weekly speed workouts in a group of 20 to 35 runners. You can’t help but be motivated.

‘Speed’ workouts vary from week to week but each week include one of intervals, tempo runs or hills, all part of distance runners’ “periodic” training. If you are able to run at least 6 to 8 km, you are ready to increase your endurance, power and speed with XSNRG.

The club welcomes and encourages runners of all levels and abilities to come out and run. We meet at one location in mid Toronto every Tuesday evening at 6:30 pm sharp and jog to our workout location. Workouts are organized and led by club coaches and consist of stretches, warm-ups and cool downs before and after every workout.

Meeting Points:
From May to September - we meet at the Sports Pavilion parking lot (lot 7) in Sunnybrook Park (deep in the park up the hill from the stables, 2km from Leslie St.)
From October to April - we meet at Leaside High School (park at the east end of the school in the lot off Parkhurst/Hanna... enter the school from the lot and go to the lower level. Washrooms are available.

XSNRG was established in the late 1980s in Toronto by runners and triathletes and continues to attract both for motivating speed workouts. Past members have included Lisa Bentley (11x Ironman champion), Lori Bowden (5x Ironman champion), both in their early years of running, and Darryl Fox (brother of Terry Fox and National Director of the Terry Fox Research Institute).