Sunday training program

  • Sunday training runs are coordinated by Owen Hope.
  • These are the traditional routes – our run leader will be aware of any trail closures for specific weeks and post exact routes a few days prior on our Facebook & Strava pages as well as briefing runners in person at the start of the run.
  • Routes will sometimes change based on trail conditions and closures.
  • Training runs are “organized” runs, but not “guided”. Each route will be generally outlined in the pre-run briefing, but you are responsible for knowing where you are going!
  • There will likely be runners in a variety of pace groups on each run.
  • Please check our Facebook or Strava on the day before or morning of the run for last minute updates.
  • Due to our insurance we ask that dogs are not brought to any of the Knee Knacker training runs. Whilst we love dogs, please respect this policy.
  • GPX Files for all runs can found here

2025 Schedule

DateRoute NameMeeting PlaceMeeting TimeRun Time (hours)Distance (km)Elevation Gain (meters)Info
May 04Grouse to M­tn. H­wy. returnGrouse Mtn.8:00 am2-313800Map and info
May 11Grouse to LSCR gazebo return Grouse Mtn.8:00 am3-4191050Map and info
May 18Grouse to Mtn. Hwy. up to Grouse Mtn.Grouse Mtn.8:00 am3-4211200Map and info
May 25Cleve­land Dam to Hollyburn Mtn. returnCleveland Dam8:00 am3-4231300Map and info
June 01Last half (Cleveland Dam to Deep Cove)Cove Cliff Elementary School in Deep Cove7:30 am3-423.51150Map and info
June 08Deep Cove to Mtn. Hwy. returnCove Cliff Elementary School in Deep Cove7:30 am4-6321500Map and info
June 15Cypress Cross Country ticket booth to Deep CoveCove Cliff Elementary School in Deep Cove7:15 am4-6321250Map and info
June 22First three-quarters (Nelson Canyon Park to Lynn Canyon)Kilmer Park parking lot7:15 am4-7332000Map and info
Jun 29First half (Nelson Canyon Park to Cleveland Dam)Cleveland Dam7:15 am3-4221400Map and info
July 06Last quarter (Lynn Canyon to Deep Cove)Cove Cliff Elementary School in Deep Cove7:30 am2-312550Map and info
July 12Race dayNelson Canyon Park6:00 am4:32-10482450Map
Directions

What to bring

  • Minimum of 500ml of water, 1L recommended.
  • Food-energy bars, energy gels, bagels, candy, etc.
  • Optimistic attitude, trail fit bodies and a sense of direction
  • General understanding of the weeks route.
  • Cash or Credit Card in case of emergency
  • Wilderness essentials, we are running in the mountains.

Meeting places