CVRR Tuesday Training Sessions from July 2nd – October 8th, 2024

Welcome all CVRR runners to the 2024 summer and early fall 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. Be sure to bring a water bottle along during hot summer workouts.

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

July 2^nd: Vanier Field Ins & Outs: 6-15 x 1 minute hard (i.e., 8-9/10 effort), off 1 min easy. Or, do an easy recovery run of 30-45 minutes (if you raced the Fifth Street Mile.)

July 9^th: Horse Trails Mono Fartlek (8-9.5/10 effort): 2 x 90 seconds hard, 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!

July 16^th: Track Session: 1-4 sets of 400m, 300m, 200m, 0ff 90-120 seconds rest, and three minutes rest between sets. Run the 400s and 300s at 5k pace (i.e., 9/10 effort,) and the 200s at repetition pace (9.5/10 effort.)

July 23^rd: 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!

July 30^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.)

August 6^th: 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 second rest. Start at lower yellow gate and finish at upper yellow gate by daycare.

August 13^th: Horse Trails or Horse Track Fartlek: 1, 2, 3, 4, 5, 4, 3, 2 & 1 minute hard (8-9.5/10 effort), off 1 minute easy. Alternate session: 1, 2, 3, 3, 2 & 1 minute hard, off 1 minute easy. Focus on relaxed form and enjoy!

August 20^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.

August 27^th: Track Session Ingebrigtsten Mini: 4-16 x 400 metres at 10k race pace (i.e., 9/10 effort,) off 30-60 seconds rest. Take 3 minutes rest half way through the session. Splits will be provided. Focus on even pacing and not too hard. Half of a session means if running 4 x 400 metres, then take 3 minutes rest after 2 x 400m.

September 3^rd: Blooming Barn Cruise Intervals (on Dove Creek Road): 2-5 x 5 minutes (i.e., 5 min in each direction) at threshold pace (i.e., 8.5/10 effort,) off 60-90 second rest; 4 x 15 second strides, off 45 seconds rest.

September 10^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.

September 17^th: 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 pacing!

September 24^th:Track Session: 1-4 sets of 400m, 300m, 200m, 0ff 90-120 seconds rest, and three minutes rest between sets. Run the 400s and 300s at 5k pace (i.e., 9/10 effort,) and the 200s at repetition pace (9.5/10 effort.)

October 1^st: 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 second rest.

October 8^th: Track Cruise Intervals: 2-6 x 1200 metres at marathon-half marathon (threshold) pace (i.e., 7.5-8.5/10 effort,) off 2 minutes rest. If racing RVM, do 3-4 repeats.