CVRR Tuesday Training Sessions from October 15th – January 7th, 2024

Welcome all CVRR runners to the fall/winter 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

October 15^th: Blooming Barn Road Tempo: 20 minutes at tempo pace (8.5/10 effort); 3 min rest; 5 minutes at tempo pace (optional) on Blooming Barn 5.1 km loop (i.e., Dove Creek Road, Condensory Road, Piercy Road.)  Newer runners do 10-12 min at tempo pace, and then easy running to complete the loop. 4 x 15 seconds strides (i.e., fast runs but not full-out sprints – always maintain tall and relaxed form,) off 45 second rest. OR: Easy 30-45 minutes for people who raced in Victoria last weekend.

October 22^nd: Vanier Fields Cruise Intervals (include the hill): 1-4 x 2 laps (750 metres per lap) at threshold pace (i.e., 8.5/10 effort), off 1-2 minutes rest. 4 x 15 second strides, off 45 seconds rest. Maintain a good rhythm and even pace!

October 29^th: Horse Track Session Counting Steps Pyramid: 10 strides easy, 10 strides hard, 20 strides easy, 20 strides hard, up to 60-100 strides easy/hard, and back down to 10 strides easy/hard. Run hard effort 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 maximum. This is a great variable pace workout!

November 5^th: Track Session: 2-10 x 400 metres at interval pace (i.e., 5 km race pace or 9/10 effort), off 1-2 minutes rest; 1-4 x 150 metres at repetition pace (i.e., 9.5/10 effort), off 60-90 seconds jog back to start. Focus on running strong and relaxed – not full out!  Splits will be provided for the 400s.

November 12^th: Strength Endurance Vanier Hill Circuit: 1-5 continuous 1.3 km loop(s) at tempo/marathon pace with three pick-ups (at 8-9/10 effort) per 1.3 km loop. Pace yourself carefully as there is no rest between the circuits!

November 19^th: Track Session: 2-6 x 800 metres at 5k race pace (i.e., 9/10 effort), off 2-3 minutes rest. Splits will be provided to set your goal pace.

November 26^th: Tempo and Hill Repeats: 16 minute tempo run (i.e., 8.5/10 effort), then 2-10 x 30 second hill climbs at 9-9.5/10 effort with walk/jog down the hill for recovery. Focus on relaxed form!

December 3^rd: Glacier Loop Cruise Intervals: 2-5 x 1200 metres at threshold pace (i.e., 8.5/10 effort), off 1-2 minutes jog; 4 x 15 seconds strides, off 45 seconds rest.

December 10^th:Strength Endurance Vanier Hill Circuit: 1-5 continuous 1.3 km loop(s) at tempo/marathon pace with three pick-ups (at 8-9/10 effort) per 1.3 km loop. Pace yourself carefully as there is no rest between the circuits!

December 17^th: Track Session Counting Steps Pyramid: 10 strides easy, 10 strides hard, 20 strides easy, 20 strides hard, up to 60-100 strides easy/hard, and back down to 10 strides easy/hard. Run hard effort 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 maximum. This is a great variable pace workout!

December 24^th: No scheduled track session on Christmas Eve. Suggestion: 30-60 min run followed by 4-8 x 15-20 second strides, off 45 seconds rest.

December 31^st: Mono Fartlek Track Session to bring in the New Year: 2 x 90 seconds hard (i.e., 8.5 – 9.5/10 effort), off 90 second 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!

January 7^th: Vanier Secondary Driveway 600s: 2-8 x 600 metre intervals at 5k race pace (i.e., 9-10 effort), off 90-120 seconds rest. We’ll run along the driveway behind Vanier Secondary, from the green tower to the the gate and back. Lots of fun, but pace accordingly!