Tuesday Night Track

Date

Dec 06 2022

Time

5:00 pm - 6:30 pm

Category

CVRR Tuesday Training Sessions from September 27th – December 27th, 2022

Welcome all CVRR runners to the fall 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 and/or light during the upcoming shorter 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

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!

October 4th: Track Cruise Intervals: 2-7 x 800 metres at threshold pace (8.5/10 effort), off 60-90 seconds. Then 4 x 15 second strides, off 45 seconds. Splits provided!

October 11thHorse Trails Mono Fartlek: 2 x 90 seconds hard (8.5-9.5/10 effort), off 90 second easy; 4 x 60 seconds, off 60 seconds easy; 4 x 30 seconds, off 30 seconds easy; 4 x 15 seconds, off 15 seconds easy. This is a classic – enjoy the trails!

October 18th: Vanier Field Grass Intervals: 2-5 x 2 laps at tempo pace (8.5/10 effort), off 60-90 seconds rest; 4 x 15 second strides.

October 25th: 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!

November 1st: Track Session: 2- 8 x 400 metres at 5km race pace (9/10 effort), off 1-2 minutes rest. Goal split times will be provided!

November 8th: Strength Endurance Vanier Hill Circuit: 1-5 continuous 1.3k loops at tempo/marathon pace with 3 pick-ups per loop at 7.5-8.5/10 effort. Pace yourself carefully as there is no rest between the circuits!

November 15th: Tempo and Hill Repeats: 15 min at tempo pace (8.5/10 effort), then 2-6 x 30 second hills (9-9.5/10 effort) with walk/jog down the hill for recovery. Focus on relaxed form!

November 22nd: Track Session: 2-6 x 800 metres at 5k race pace (9/10 effort), off 2–3-minutes rest. Splits will be provided to set your goal pace.

November 29th: Strength Endurance Vanier Hill Circuit: 1-5 continuous 1.3k loops at tempo/marathon pace with 3 pick-ups per loop (7.5-8.5/10 effort). Pace yourself carefully as there is no rest between the circuits!

December 6th: Tempo and Hill Repeats: 15 min at tempo pace (8.5/10 effort), then 2-8 x 30 second hills (9-9.5/10 effort) with walk/jog down the hill for recovery. Focus on relaxed form!

December 13th: Track Session: 2- 6 x 600 metres at 5km race pace (9/10 effort), off 2-3 minutes rest. Goal split times will be provided!

December 20th: Glacier Loop Cruise Intervals: 2- 5 x 1200 metres at threshold pace (8.5/10 effort), off 1-2 minutes jog. Then, 4 x 15 seconds strides, off 45 second rest. 

December 27th: Strength Endurance Vanier Hill Circuit: 1-5 continuous 1.3k loops at tempo/marathon pace with 3 pick-ups per loop (7.5-8.5/10 effort). Pace yourself carefully as there is no rest between the circuits!

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