MON
HDN Track
Weekly Training Sessions & Crew Runs
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An 5k outdoor run. Meet at HDN Track and run at an easy Zone 2 pace.
This run is a good way to recover from your weekend long. Also an option to stay for our 7:00 AM CORE Strength Session at HDN.
Crew Run is open to all runners of every speed & needs. It’s free to join, and requires no membership.
Coach Led
Session length: 30 min
Session size: no limit -
A session guiding the runner through a series of weighted and bodyweight movements to optimize your core strength for running, injury prevention and performance.
Coach Led
Session length: 50 min
Session size: 6-8 people
Paid Session - click here to see rates -
This session is modelled on a classic track-style threshold session where we’ll dial in your exact paces and heart rates. Runners will use the Wahoo KICKR Treadmill to get the legs spinning with proper form and control. This session will just straight up make you a better and faster runner.
Coach Led
Session length: 50 min
Session size: 6-8 people
Paid Session - click here to see rates -
A session guiding the runner through a series of weighted and bodyweight movements to optimize your core strength for running, injury prevention and performance.
Coach Led
Session length: 50 min
Session size: 6-8 people
Paid Session - click here to see rates
TUE
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A session guiding the runner through a series of weighted and bodyweight movements to optimize your core strength for running, injury prevention and performance.
Coach Led
Session length: 50 min
Session size: 6-8 people
Paid Session - click here to see rates -
Led by RMT and NCAA D1 Distance Runner Melika Ghali.
This session will focus on building strength to support YOUR optimized running style.
Every runner is a bit different and you can’t treat them all the same. We’ll give you exercises and drill to help bring out your strengths and smooth out your imbalances.
Coach Led
Session Length: 50 min
Session size: 6-8 people
Paid Session - click here to see rates -
In this session, runners will work on balance, plyometrics, core strength and injury prevention.
This is the one of the funnest ways to cross-train for running and extremely effective in improving your enjoyment of running while making you a whole lot faster!
This session is also a great way to get warmed-up for the Tuesday 7pm Parkdale Roadrunners Crew Run just a 400m jog away.
Coach Led
Session length: 50 min
Session size: 6-8 people
Paid Class - click here to see rates -
The OG Toronto Crew, globally recognized, often imitated but never duplicated. Most of our community came out of PDRR and we proudly support them.
PDRR offers 2 group runs a week:
- Tuesdays at 7pm for a 5k or 8k at any pace. Meet-up at Stay Gold at 124 Brock
- Saturdays at 9am for a 5k easy run. Meet at Bather at 450 Dufferin St.
This is a free crew run open to every runner. Learn more about PDRR via their IG.
WED
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A coach-led session at HDN Track, that will put the bounce in your stride.
Every runner, not matter their speed or distance, needs to do plyo training to ensure they can withstand the pounding that running puts on you. This 45 min session is perfect for one of your weekly cross-training sessions, and a must if you want to improve your speed at any distance while building an injury resilient body.
Paid Session - click here to see rates -
A coach-led track session designed around professional team training principles but accessible to every level of runner.
A weekly track speed session is an essential non-negotiable for improving as a runner.
Programmed by 4x NCAA National XC Team Champion from NAU, Jack Shea, this session is methodical and structured to the needs of the individual runner. It’s also the funnest run of the week.
If you are looking to evolve as a runner, this is the session for you.
We meet at HDN Track at 6:30pm and jog to the nearby track for drills and interval repeats and a cool down.
Paid Session - click here to see rates
THU
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Threshold is the key to being a better runner. The Wahoo KICKR RUN treadmill is a precision tool that will help dial in your speeds under controlled efforts.
This session is modelled on a classic track-style threshold session where we’ll dial in your exact paces and heart rates. This session will just straight up make you a better and faster runner.
Coach Led
Session length: 50min
Session size: 6 runners
Paid Session - click here to see rates -
The Trap Bar Deadlift is a runner’s best friend. Not only does it help build strength for running, but it will ensure you are bulletproof for just about anything else.
A meticulously coached session that will demystify the deadlift and barbell work in general. We’ll also do some assistance exercises that to increase mobility and overall body composition.
Coach Led
Session length: 50 min
Session size: 6 -8 people
Paid Session - click here to see rates -
HPTTT is a group of Toronto Trail runners that meets at High Park every Thursday at 6:30pm to run a standard 8k course.
Many HDN Track members regularly run with this group and support their weekly runs and social hangs.
This is a free meet-up at HDN Track and guided warm-up and og to High Park for a 6:30pm start with the HPTTT group.
FRI
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Nothing makes running better than some coffee, pastries & homies.
On Fridays we meet at iconic Toronto cafe Gateau Ghost at 974 College St West for an easy pace group run.
2 Distances that work like this:
7:00 AM - meet at Gateau Ghost (GG) for a 5k looped run taking us back to GG.
7:30 AM - pick-up a new group of runners for another 5k loop back to GG.
8:00 AM - hang at GG for coffee, carbs, convos.
So choose your own adventure: do one of the 5k loops or hang for all 10k. Either way, it’s a fun way to run.
This is a free run open to all runners and no membership is required. -
We don’t just run with our legs, we run with our entire body, from our shoulders to our back and of course the arms.
Posture and upper body conditioning is just as important to running as anything else, and this is the session where we balance the body.
Coach Led
Session length: 50 min
Session size: 6-8 people
Paid Session - click here to see rates -
Every Friday we’ll pop on a short running/endurance movie or documentary and watch it as we do longer hill intervals on the Wahoo KICKR RUN treadmills.
Long hill work sucks for sure. friends and inspiring stories makes it way better.
Coach Led
Session length: depends on the movie
Session size: 6-10 runners
Paid Session - click here to see rates
SAT
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A session guiding the runner through a series of weighted and bodyweight movements to optimize your core strength for running, injury prevention and performance.
Coach Led
Session length: 50 min
Session size: 6-8 people
Paid Session - click here to see rates -
An interval based Hill workout on the Wahoo KICKR Run Treadmills.
Hill training is a cornerstone of every good runners programming. It will make you legs. lungs and spirit stronger than ever.
Coach Led
Session length: 50 min
Session size: 6 runners
Paid Session - click here to see rates -
The OG Toronto Crew, globally recognized, often imitated but never duplicated. Most of our community came out of PDRR and we proudly support them.
PDRR offers 2 group runs a week:
- Saturdays at 9am for a 5k easy run. Meet at Bather at 450 Dufferin St.
- Tuesdays at 7pm for a 5k or 8k at any pace. Meet-up at Stay Gold at 124 Brock
This is a free crew run open to every runner. Learn more about PDRR via their IG. -
A drop in session for anyone new to HDN Track.
We’ll guide you through a typical HDN Track style interval session on our exclusive Wahoo KICKR RUN Treadmills.
Or if you prefer, you can just run on your own using the course simulation feature that let’s you run any route on earth, like segments of the Boston Marathon, New York’s Central Park, Tokyo, London etc. The options are virtually unlimited.
This is a free session open to any runner of any background or level. Registration required.
SUN
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The staple of a runner’s weekend.
We’ll meet at HDN Track for 10-15 mins of activations and then jog together to a local loop where we’ll run a personalized distance at our individual pace. Then we’ll collect and job back to HDN Track.
Weekly runs will vary between 18 - 25k depending on the time of year and the individual’s desired distance.
We’ll post each run route and distance on our Instagram prior to the Sunday Long Run.
The Sunday Long Run is open to all runners of every speed & needs. It’s free to join, and requires no membership.
Bag Drop available -
We’ll take you through a series of specific recovery, mobility, relaxation and breathwork techniques to help you reset after your Sunday Long Run and get ready for another week of running.
Coach Led
Session length: 50min
Session size: 6-8 people
Paid Session - click here to see rates
Ready to run?
If you’re ready to join us at HDN Track, please indicate which membership and/or plans you are interested in purchasing and a member of the team will respond ASAP to get you set up!
If you select Running or Strength Plan, a follow up intake form will be sent to you to ensure we’re building the best plan for the goals you’re running toward.
Still not sure where to start?
If you’re not sure which membership or what plans and/or services will get you to your goals, fill out this self-assessment and book a free consultation to help us put together a package tailored towards your individual goals.