About NTFC Programs

This program is for high school-aged athletes competing in fall CROSS COUNTRY and spring/summer MIDDLE DISTANCE track events. In the fall, this group trains for cross country competitions on local trails and the track. Group distance runs, fartleks, hills and interval training activities are used to prepare for XC club and BC School Sports competitions. Following the xc season, training transitions to preparation for the spring track + field. Some indoor competition opportunities may be available in the winter. Athletes typically take a short break around Christmas. In January, track sessions and long runs are used to prepare athletes for the sping/summer competitive season. Training includes 3 sessions per week with additional training available for more competitive senior athletes. Coaches send out a weekly plan designed to progress each individual athlete to their peak performance in time for competition. COACHES: Tyler Heisterman, Win Myint ASSISTANT COACHES: Peter Sinclair, Brandie Lewis

This program is for high school athletes interested in SPEED/POWER events which includes sprints (100m-400m), hurdles, jumps, throws and multi-events (pentathlon, decathlon). The fall/winter months are used to build a base for more event-specific training that begins in the new year. Starting in October, the general preparation phase focuses on speed and explosive power development with medicine ball, plyometrics, sprints, core work, circuits, hills, mobility and specific skill development. High performance athletes usually participate in a strength program which involves additional training time. Regular attendance is highly recommended. Some indoor competition opportunities may be available in winter. Training becomes more event-specific in late winter/early spring as competition season approaches. Spring training officially starts mid-February. Athletes at all levels work with event area coaches to identify goals and create individualized training plans designed to promote peak performances at competitions at the club, provincial and national levels. COACHES: Mike Viers, Sprints, Combined Events Wanda Urbanowicz: Sprints, Hurdles Bernie Katzberg: Hammer Throw Ann Polman-Tuin: Javelin, Shot Put Sven Donaldson: Pole Vault Marc Paris: High Jump Janine Webber: Horizontal Jumps ​

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.

Vertical and horizontal 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.

Our coaching philosophy 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 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 the coaches involved. ​ 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. Any questions about the suitability of the programs are done on a case by case basis by coaches. Contact Head Coach wanda@nanaimotrack.com if you have any questions.