Tuesday Night Track

Date

Aug 16 2022

Category

CVRR Tuesday Training Sessions from June 7th – September 27th, 2022

Welcome all CVRR runners to the spring training sessions. These workouts will emphasize a mix of strength endurance (i.e. marathon pace runs, tempo runs, and hill circuits  at 7.5-8.5/10 effort) and aerobic power (i.e. 5 km race pace intervals at 9/10 effort). Repetition paced workouts are also included (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 cooldown run after the session. Please consider bringing a water bottle along on warmer days.

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. Improvement occurs with proper pacing for you and adequate rest between sessions which may be an easy run or rest.

Follow this link for a Pacing Chart

June 7th: Track Session: 2-6 x 800 metres at 5k race pace (9/10 effort) with 2–3-minute rest between efforts. Then, 2-4 x 200 metres at repetition pace (9.5/10 effort) with easy 200 metre easy jogs between. Splits will be provided to set your goal pace.

June 14th: Track Session: 1-3 x 1200 metres at threshold pace (8.5/10 effort) with 2 minutes rest between each effort; 2-4 x 200 metres at repetition pace (9.5/10 effort) with 200 metre easy jogs between.

June 21st: Track Session – 3 km Time Trial: Come out and test your speed endurance over 7.5 laps. Depending on numbers, we may divide into different pace heats (9-9.5/10 effort). Above all, this is a great workout which should be fun!

June 28th: Horse Trails Fartlek:  Run at a mixed pace (8-9.5/10 effort) for 2:30, 5:00, 2:30, 5:00, 2:30 with 2 minutes easy between each effort. Newer runners should exclude the second 5-minute run effort. Relax and focus on smooth rhythm! 

July 5th: Blooming Barn (Dove Creek Road) Cruise Intervals: 2-5 x 5 minutes (i.e., 5:00 out, 5:00 back, and repeat) at threshold pace (8.5/10 effort) with 60-90 seconds rest between efforts. Then, 4—6 x 10 second strides with 40 seconds rest.

July 12th: Horse Trails Fartlek: 1:00, 2:00, 3:00, 4:00, 3:00, 2:00, 1:00 at a mixed pace (8.5-9.5/10 effort) with 1:00 easy recovery jogs between each effort. Focus on running relaxed!

July 19th: Vanier Fields Grass Intervals: 2-6 x one lap (approximately 700 metres per lap) at 5 km race pace (9/10 effort) with 2-3 minutes walk/jog between laps for rest. 

July 26th: Glacier Loop Cruise Intervals: 2-5 x 1200 metres at threshold pace (8.5/10 effort) with 1-2 minutes easy jog between efforts; 4 x 15 second strides with 45 seconds rest between.

August 2nd: Horse Trails Mono Fartlek: 2 x 90 seconds hard (8.5-9.5/10 effort) with 90 seconds easy between each effort; 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). This is a classic – enjoy the trails!

August 9th: Track Session Pyramid – Counting steps at Tempo-Interval pace (15k-3k race pace; 8.5—9.5/10 effort). Example: 10 steps easy, 10 hard, 20 easy, 20 hard,.. up to 100 steps, and then back down to 10 steps again.  New runners go up to 50 steps maximum. This is a great variable pace workout!

August 16th: Blooming Barn (Dove Creek Loop) Progressive Run: 10 minutes at 7.5/10 effort; 10 minutes at 8/10 effort; 10 minutes at 8.5-9/10 effort. Then, 4 x 15 second strides with 45 seconds rest between strides. Newer runners should reduce the three 10-minute efforts to 5- 6-minute efforts. Run the complete loop (down Dove Creek Road to Burns Road, left on Condensory Road, left on Piercy Road), or go out and back on Dove Creek Road. If the evening is very hot, we will do loops on the horse trails instead.

August 23rd: Vanier Fields Grass Tempo Run & Hills: 15–18-minute tempo run (8.5/10 effort); 5 minutes easy; 1-3 x 60 sec hills, 1-3 x 30 sec hills (9/10 effort) with 2-3 minutes walk/jog down the hill.

August 30thMini Michigan Track/Grass Session: 800 metres on the track at 10 km race pace (9/10 effort); one lap of Vanier field (approx. 700 metres) at threshold pace (8.5/10 effort); 600 metres on the track at 10 km pace; one lap of the field at threshold pace; 400 metres on the track at 5km race pace (9-9.5/10 effort); one lap of the field at threshold pace; 200 metres on track nearly full out (9.5-9.9/10 effort). 3-minute walk/jog rest between all efforts, as you go between the field and the track!

September 6th: Blooming Barn (Dove Creek Road) Cruise Intervals: 2-5 x 5 minutes (5 minutes in each direction) at threshold pace (8.5/10 effort), with 60-90 seconds rest between each effort. Then, 4—6 x 10 second stride with 40 seconds rest between strides.

September 13th: Horse Track Fartlek: 2-8 x 2 minutes hard (9/10 effort) with 1 minute easy jog for recovery between each effort. Then, 4 x 15 second strides (9-9.5/10 effort) on gravel path with 45 seconds rest between strides. Focus on good, relaxed form!

September 20th: Track Session: 2-5 x 1200 metres at marathon pace (7.5/10 effort), with 1-2 minutes rest between efforts. Then, 4 x 15 second strides (9/10 effort) with 45 seconds rest between strides.

September 27th: Vanier Fields Ins & Outs: 60 seconds hard (9/10 effort/5km race pace) followed by 60 seconds easy running with 6- 15 repeats – another classic!

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