Welcoming runners of all abilities and ambitions to increase your fitness, form, and speed in a positive and encouraging environment. Tuesday Night Track workouts are suitable for newer, non-competitive runners and experienced runners with specific race goals. CVRR coach Neil Holm leads Tuesday Night Track workouts at the Vanier Track (3001 Vanier Dr, Courtenay).

• 5:00 – Warm-up for at least 10 minutes on your own
• 5:20 – Drills & strides
• 5:40 – Workout, then cool down
• 6:30-ish – Finish

During the workout, it is important to run an effort/pace that matches your current level of fitness without trying to keep up with people who are faster than you, so don’t shorten your rest. Improvement occurs with proper individual pacing and adequate rest between workouts which can be an easy run or cross training session on another day. After each track workout, be sure to do an easy, self-paced cool down run.

If you are a newer runner, start with fewer repeats, such as 2-3 repeats, to build your strength gradually. Improvement occurs with proper pacing and adequate rest between sessions which can be an easy run or alternative cross training session on another day.

CVRR Tuesday Training Sessions from July 7^th – September 29^th, 2026

July 7th – Glacier Loop Cruise Intervals: 2-6 x 1200 metres at threshold pace (i.e., 8.5/10 effort), off 1-2 minutes jog back to yellow gate; 4 x 15 seconds strides, off 45 seconds rest. Focus on even pacing throughout the 1200s without pushing too hard.

July 14th – Horse Trails 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. Fun and challenging!

July 21st – Horse Trails Ladder Fartlek: 1, 2, 3, 4, 3, 2, & 1 minute, off 1 minute easy running between. Run the efforts at 8.5–9.5/10 effort depending on how you feel. Always focus on running relaxed without straining.

July 28th – Blooming Barn Cruise Intervals (on Dove Creek Road): 2-5 x 5 minutes at threshold pace (i.e., 8.5/10 effort), off 60-90 seconds rest, changing directions to run back and forth along Dove Creek Rd; 4 x 15 seconds strides, off 45 seconds rest.

August 4th – Track session: 2-6 x 400 metres at 5k race pace (i.e., 9/10 effort) with 400-metre recovery floats at 15-20 seconds slower than 5k race pace. For example, if you run the fast 400s in 100 seconds then run the recovery 400s 115-120 seconds. Splits provided.

August 11th – Horse Trails Ladder Fartlek: 1, 2, 3, 4, 3, 2, & 1 minute (8.5 – 9.5/10 effort), off 1 minute easy. Always focus on running relaxed without straining.

August 18th – Blooming Barn Loop Progressive Tempo: 10 minutes at 7.5/10 effort, 10 minutes at 8/10 effort, 10 minutes at 8.5 – 8.8/10 effort. New runners can do 5-minute efforts instead, then continue with an easy cooldown run. 4 x 15 second strides, off 45 seconds rest – optional!

August 25th – Track session: 1-3 x 1600 metres at threshold pace (i.e., 8.5/10 effort), off 1 minute rest. 1-2 x 800 metres at interval pace (i.e., 5k race pace or 8.8-9/10 effort), off 2-3 minutes rest. 1 x 150 metre at repetition pace (i.e., 9.5-9.8/10 effort) focusing on strong but relaxed form. Take 4 minutes rest between sets. Splits will be provided.

September 1st – Glacier Loop Cruise Intervals: 2- 6 x 1200 metres at threshold pace (i.e., 8.5/10 effort), off 1-2 minutes jog back to yellow gate; 4 x 15 seconds strides, off 45 seconds rest. Focus on even pacing throughout the 1200s without pushing too hard.

September 8th – Horse Trails Fartlek: 3-5 sets of (2 minutes hard, 1 minute easy, 1 minute hard, 1 minute easy, 1 minute hard, 1-minute easy). Focus on relaxed multi paced running – lots of fun!

September 15th –  Track Session: 2-7 x 1200 metres at threshold pace (i.e., 8.5/10 effort or half marathon pace), off 60-90 seconds rest. The focus of this workout is even pacing with relaxed form. 4 x 15 seconds strides, off 45 seconds.

September 22nd – Dove Creek Loop Steady State Run: A comfortably brisk run below threshold pace (i.e., 7 -7.5/10 effort). The focus is to maintain a steady pace without going into the yellow or red zone. This run should feel sustainable for more than an hour if rested. 4-6 x 15-20 seconds strides, off 45 seconds.

September 29th – Track Session: 2-6 x 800 metres at 5k race pace (i.e., 8.8-9.2/10 effort), off 2-3 minutes rest (i.e., walk/jog). Splits will be provided to set your goal pace.