Tuesday Night Track
CVRR Tuesday Training Sessions from January 3rd – March 28th, 2023
Welcome all CVRR runners to the winter 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 come prepared with reflective gear/light and shoes with good traction during the 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. 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
January 3rd: Track or Horse Track Pyramid: Counting steps at tempo-interval pace (15k-3k race pace: 8.5—9.5/10 effort): 10 steps easy then 10 hard, 20 easy then 20 hard, up to 100 steps easy/hard, and then back down to 10 steps easy. New runners go up to 60 steps (maximum) easy/hard. This is a great variable pace workout!
January 10th: Road Intervals on Vanier Driveway: 2-8 x 600 metres at 5km race pace (8.5-9/10 effort,) off 2-3 minutes rest (jog/walk.)
January 17th: Track Session: 1-5 x 1600 metres, off 1-2 minutes rest at threshold pace (8.5/10 effort, splits provided!) 4 x 15 second strides (fast runs,) off 45 seconds rest.
January 24th: Vanier Driveway or Horse Track 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.
January 31st: Strength Endurance Vanier Hill Circuit: 1-5 continuous 1.3 km loops at tempo/marathon pace with three pick-ups (7.5-8.5/10 effort.) Pace yourself carefully as there is no rest between the loops!
February 7th: Track Session: 2- 8 x 200 metres at repetition pace (9.5/10 effort), off 200 metres easy jogs; 3 min rest. Then, 1 x 3200 metres (8 laps) at threshold pace (8.5/10 effort.) Newer runners should do 1 x 1200-1600 metres (3-4 laps) at threshold pace. Splits will be provided!
February 14th: Tempo and Hill Repeats: 15 minute tempo run (8.5/10 effort), then 2-10 x 30 second hills (9-9.5/10 effort) with walk/jog down for recovery. Focus on relaxed form!
February 21st: Track Session: 2-10 x 400 metres at interval pace (5 km race pace or 9/10 effort,) off 1-2 minutes rest; 1-4 x 150 metres at repetition pace (9.5/10 effort,) off 60-90 seconds jog back to the start.
February 28th:Strength Endurance Vanier Hill Circuit: 1-5 continuous 1.3 km loops at tempo/marathon pace with three pick-ups (7.5-8.5/10 effort.) Pace yourself carefully as there is no rest between the loops!
March 7th: Glacier Drive Loop Cruise Intervals: 2- 5 x 1200 metres at threshold pace (8.5/10 effort,) off 1-2 minutes jog; 4 x 15 second strides, off 45 seconds rest.
March 14th: Track Session: 1-4 x 1200 metres at threshold pace (8.5/10 effort, splits provided,) off
2 minutes easy; 4 x 15 second strides (fast runs,) off 45 second rest
March 21st: Horse Trails Fartlek: 1, 2, 3, 5, 3, 2, 1 minute moderate-hard (8-9.5 effort,) off 1 minute recovery jogs. Newer runners drop the 5-minute effort.
March 28th: Blooming Barn Road Tempo: 20 minutes on 5.1 km loop past the Blooming Barn (i.e. Dove Creek Road, Condensory Road, Piercy Road) at threshold pace (8.5/10 effort.) Newer runner do 10-12 min tempo and then easy running. 4 x 15 seconds strides (fast runs,) off 45 second rest.