Tuesday Night Track

Date

Mar 05 2024

Time

5:00 pm - 6:30 pm

Category

CVRR Tuesday Training Sessions from January 2nd – April 2nd, 2024

Welcome all CVRR runners to the 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 & 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 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. 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!

Follow this link for a Pacing Chart

January 2nd: Track Session: 2- 6 x 600 metres at 5km race pace (9/10 effort), off 2-3 minutes rest. 1-4 x 150 metre repeats with a gradual pickup, off 2 min rest. Goal split times will be provided!

January 9th: Strength Endurance Vanier Hill Circuit (with 3 efforts per 1.3 km loop): 1-5 continuous loops at Tempo/Marathon pace with pick-ups (7.5-8.5/10 effort.) Pace yourself carefully as there is no rest between the circuits!

January 16th: Track Session: Counting Steps Pyramid at Tempo-Interval Pace (15k-3k race pace or 8.5—9/10 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 60 steps maximum. This is a great variable pace workout!

January 23rd: 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.

January 30th: Tempo and Hill Reps: 15-minute Tempo run (8.5/10 effort); 2-10 x 30 second hills (9-9.5/10 effort) with walk/jog down for recovery. Focus on relaxed form!

February 6th: Track session: 1-4 x 1600 metres at 10k race pace (8.5 -8.8/10 effort), off 1.5-2.5 minutes rest. Splits will be provided. Note: 10k pace is about 3-4 seconds slower per 400 metres (1 lap of track) than 5k pace.

February 13th: Strength Endurance Vanier Hill Circuit (with 3 efforts per 1.3 km loop): 1-5 continuous loops at Tempo/Marathon pace with pick-ups (7.5-8.5/10 effort.) Pace yourself carefully as there is no rest between the circuits!

February 20th: 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!

February 27th: Tempo and Hill Reps: 15-minute Tempo run (8.5/10 effort); 2-10 x 30 second hills (9-9.5/10 effort) with walk/jog down for recovery. Focus on relaxed form!

March 5th: Horse Track or Trails Fartlek: 1-3 sets of (3 minutes, 1 minute, 30 seconds, 30 seconds), off 45 seconds easy jog and 3 minutes easy jog between sets; 5k pace (9/10 effort) and Repetition pace (9.5-9.8/10 effort) for 30 second pickups. Focus on running relaxed and tall!

March 12th: Blooming Barn Road Tempo: 20-minute Tempo run, 3 min rest, 5-minute Tempo run (optional) on “Blooming Barn” loop at Threshold Pace (8.5/10 effort). Newer runners do 10-12-minute Tempo and then easy running. 4 x 20 seconds strides (i.e., fast runs but not full out sprints – always maintain tall and relaxed form), off 45-60 second rest.

March 19th: Track Session: 1-6 x 1200 metres at Threshold Pace (8.5/10 effort), off 2 minutes easy; 4 x 15 second strides (fast runs), off 45 second rest (splits provided.) If racing Comox Half Marathon, then do maximum 4 repeats.

March 26th: Vanier Fields Recovery Run or Intervals: Easy 30-45 min recovery run (1-4/10) effort for those who raced the Half Marathon last Sunday. Interval session: 1-6 x 1 lap (about 750 metres) at 5k race pace (9/10 effort), off 2-3 minutes rest.

April 2nd: Horse Trails or Track Fartlek: 1, 2, 3, 4, 4, 3, 2 & 1 min off 1 min easy (8-9.5/10 effort); Welcome New Runners Session: 6-10 x 1 minute at a strong effort (8-9/10 effort) with 1-2 minutes easy, easy jog between.

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