High School Program
U16 - U20 (ages 14-19)

Fall / Winter (September - February):  $250

Includes: XC / endurance and speed + power programs. Highly recommended for the athlete who:

  • intends to train and compete in cross country (fall) and winter track training, and/or

  • seeks to reach their full potential in any of the track + field event areas, and/or

  • is a multi-sport athlete wanting to develop their skills in athletics, and/or

  • wishes to compete in combined events (pentathlon, decathlon) 

Cross Country / Winter Endurance Training

Training:  for XC competition 3 x per week on trails, hills, and track, followed by winter endurance training in preparation for spring track season.

Start Date: September 6 

Training Days: Tuesday, Thursday, Saturday

Practice Times: Weekdays 4:30 – 6:00pm; Saturdays 9:30am

Training Locations: Rotary Bowl Track, Westwood Lake

Coaches:  Tyler Heisterman, Win Myint

Speed + Power

For athletes looking to maximize their track + field potential in sprints, jumps and/or throws.

Start Date:: October 1 

Training Days: Monday, Wednesday, Saturday

Practice Times: Weekdays 4:00 – 5:30pm; Saturdays 9:30am

Training Location: Rotary Bowl Track

Coaches:  Mike Viers, Wanda Urbanowicz, Philip Vannini

2023 Programs: 

Training schedule, fees and registration info coming in 2023!


High School Season Jump Start (January - mid July)

For athletes who may have played fall sports and want a head start in preparing for the spring/summer competition season.

High School Regular Season (March - mid July)

For athletes wanting to participate in the spring/summer high school and club competition seasons, or senior athletes returning from university for the summer.

Group Descriptions

Speed + Power training begins in the fall with the general preparation phase for sprinters, hurdlers, jumpers and throwers.  At this time, training focuses on general conditioning with strength, speed and explosive power development through weight + medicine ball training, plyometrics, sprints, core work, circuits, hills, mobility and specific skill development. Groups will split off when specific throws and jumps coaches are available, otherwise athletes will work with the sprint coaches.

Training becomes more event-specific in late winter/early spring as competition season approaches. Athletes at all levels work with the coaches to identify goals and create individualized training plans designed to promote peak performances at competitions at the club, provincial, national, and international levels.

Speed + power training is formally held three times per week and more frequently, according to event and individual needs in the early spring and summer. High performance athletes usually participate in a strength program which involves additional training time. Regular attendance is highly recommended.


The high school endurance program begins with cross country season from the end of August through December. During this time, group distance runs, fartleks, hills, circuit-training and interval training activities are used to prepare  for XC competition. Athletes typically take a short break around Christmas time between cross country and track seasons to recover.

Following XC season, speed work and more structured track sessions are used to prepare the athletes for the competitive track season in endurance running events. Three workouts are offered per week with additional distance runs for more competitive senior athletes.

High Performance Endurance Training

The Club stresses improvement at all levels and welcomes anyone regardless of their athletic background. The Club provides coaching for the athlete to achieve their own personal running goals. As the ability of the athlete develops and more specialized guidance becomes necessary, individualized programs can be tailored to each athlete. Such a decision is at the discretion of he coaches involved.

Group Separation

In many cases, different age groupings will have the same coach and follow similar schedules but this does not mean that all groups train together. We make an effort as a Club to separate athletes of different ability levels and ages where appropriate, and combine groups where mutually beneficial arrangements are possible.


High school athletes interested in throws will train through the fall/winter with the speed + power group and do more specific throws training when coaches are available.  Training begins in October and focuses on strength, power and technique development that will lay the foundation for the competitive spring/summer season.  Multi-event athletes (pentathletes, decathletes) will also train with this group. 


Jumps athletes typically train with the speed + power group for the fall/winter conditioning season. with some limited opportunities for jump specific training during the off season. Come Spring, athletes will train with jump-specific coaches to prepare for the competition season. 


Any questions about the suitability of the above programs are done on a case by case basis by coaches.  Contact Head Coach wanda@nanaimotrack.com for more  information.