CVRR Tuesday Training Sessions from April 15th – July 8, 2025

Welcome all CVRR runners to the spring training sessions. These workouts are suitable for newer runners and experienced veterans with specific race goals. They emphasize a mix of strength endurance (i.e., marathon pace runs, tempo runs, hill circuits at 7.5-8.5/10 effort) and aerobic power (i.e., 5 km and 10 km race pace intervals at 8.5-9/10 effort range). Repetition paced workouts are also included (i.e., hill running, strides, and faster track running at 9.5/10 effort) to develop speed and good running mechanics. Please do an easy 10-minute warm-up run with some dynamic drills and an easy cool-down run after the session. Please come prepared in reflective gear, light(s), and shoes with good traction during the fall and winter months!

In workout descriptions, Coach Neil often lists the number of repeats to do in a session, such as 2-5 x 5 minutes hard. If you are a newer runner, you should do less, such as 2-3 repeats, to build your strength gradually. Perceived effort (1-10 scale) means how hard to push yourself. Using the scale, a 1-2/10 effort is very easy, so you can probably talk when running. Running 9-10/10 effort is hard to very hard with strong breathing, so talking would be difficult. Don’t worry: If you’re unsure, Coach Neil will help you adjust workouts, so you get the most out of them. It is important to run at the effort and pace based on your current fitness and not try to match people who are currently faster than you. Improvement occurs with proper pacing for you and adequate rest between sessions which can be an easy run or alternative cross training session on another day.

Please email Neil with any training questions at [email protected]. Above all train smart, stay safe and enjoy!

Click HERE for Interval and Threshold Pacing Chart

Click HERE for 5K and 10K Pacing Chart

Track Session Plans

April 15th: Glacier Loop Cruise Intervals: 2- 5 x 1200 metres at threshold pace (8.5/10 effort), off 1-2 minutes jog; 4 x 15 seconds strides, off 45 second rest. Focus on even pacing throughout without pushing too hard.

April 22nd: Track Session: 2-5 x 600 metres at 5 km race pace (9/10 effort), off 2-3 minutes rest (walk/jog to start); 2-6 x 200 metres at repetition pace (9.5/10 effort) off 1-2 minutes’ walk/jog back to start. Splits will be provided.

April 29th: Horse Trails Mono Fartlek:  2 x 90 seconds hard (8.5 – 9.5/10 effort),  off 90 seconds easy; 4 x 60 seconds hard, off 60 seconds easy; 4 x 30 seconds hard, off 30 seconds easy; 4 x 15 seconds hard, off 15 seconds easy. Fun and challenging!

May 6th: Blooming Barn Loop Progressive Tempo: 10 minutes at 7.5/10 effort, 10 minutes at 8/10 effort, 10 minutes at 8.5-9/10 effort. New runners can do 5-minute efforts instead and then continue with an easy cooldown run. Optional: 4 x 15 second strides, off 45 seconds.

May 13th: Track Session: Ingebrigsten Mini: 4-14 x 400 metres at 10k race pace (8.8/10 effort), off 30-60 seconds rest with 3 minutes rest between sets (i.e., half of the session) Splits will be provided. Focus on even pacing and not too hard. Example: Half of a session means if doing 4 x 400 metres, then take 3 min after 2 x 400m.

May 20th: Vanier Fields Ins & Outs: 6-12 x 1 minute fast (8.5-9/10 effort), off 1-minute easy running. Focus on light rhythmic running form with good leg turnover.

May 27th: Track Session: 4-8 x 400 metres at 5k race pace (9/10 effort) with a 200-metre run (45-75 seconds) between efforts – this “float” is
not a slow jog. Proper pacing is essential here to prevent going out too fast.

June 3rd: Horse Trails Fartlek: 1, 2, 3, 4, 3, 2 & 1 minute hard running, off 1 min easy running between efforts. The efforts are to be at 8.5-9.5/10 depending on how you feel. Always focus on running relaxed without straining!

June 10th: Blooming Barn Cruise Intervals: 2-5 x 5 minutes (i.e., 5 min in each direction along Dove Creek Road) at threshold pace (8.5/10 effort), off 60-90 sec. rest; 4 x 15 second strides, off 45 seconds rest.

June 17th: Track Session 300s: 1-3 sets of 3 x 300 metres at 5k race pace (9/10 effort), with 100 metre walk between reps; 3 min easy
jogging between sets.

June 24th: Horse Track Counting Steps Pyramid: 10 steps easy, 10 hard, 20 easy, 20 hard,.. up to 100 steps easy/hard, and then back down to
10 steps easy/hard. Hard efforts should be at tempo-interval pace (i.e., 15k-3k race pace or 8.5 – 9.5/10 effort). New runners go up to 50-60 steps easy/hard (maximum). This is a great variable pace workout!

July 1st: CVRR Canada Day 5th Street Mile:(No scheduled track session!) Do a proper warmup and cool down before this race. If not racing, then a 30-60 min steady run followed by 4-8 x 20 second strides, off 45 seconds rest.

July 8th: Vanier Field Cruise Intervals: 2-10 x 1 lap (approximately 750 metre loop) at threshold pace (8.5/10 effort), off 1-2 minutes rest. Focus on relaxed running and not pushing too hard. 4 x 15 second strides on grass, off 45 seconds rest.