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 April 7th – June 30th, 2026

April 7^th – Blooming Barn Cruise Intervals on Dove Creek Road: 2-5 x 5 minutes (i.e., running 5 min in each direction) at threshold pace (i.e., 8.5/10 effort), off 60-90 sec. rest; 4 x 15 second strides, off 45 second rest.

April 14^th – Track Session: 1-3 x 1600 metres at threshold pace (i.e., 8.5/10 effort), off 1 min rest. 1-2 x 800 metres at interval pace (i.e., approx 5 km race pace at 8.8-9/10 effort), off 2-3 minutes rest. 50 metres at repetition pace (i.e., 9.5-9.8/10 effort), focusing on strong but relaxed form. 4 minutes rest between sets and splits provided.

April 21^st – Horse Trails Mono Fartlek: 2 x 90 seconds hard (i.e., 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!

April 28^th – 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 second rest. Focus on even pacing throughout the 1200s without pushing too hard.

May 5^th – Track Session: 2-6 x 400 metres with a 400-metre recovery float. The 400s are at 5k race pace (i.e., 9/10 effort) and the recovery 400s will be 15-20 seconds slower than the fast 400s. For example, if you do the fast 400s in 100 seconds then you will do the recovery 400 in about 115-120 seconds. Splits provided.

May 12^th – Horse Trails Ladder Fartlek:1, 2, 3, 4, 3, 2 & 1 minute hard, off 1 min easy running between. The efforts are at 8.5 – 9.5/10 depending on how you feel. Always focus on running relaxed without straining.

May 19^th – 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!

May 26^th – Track Session: 2-5 x 600 metres at 5km race pace (i.e., 9/10 effort), off 2-3 minutes rest (walk/jog to start); 2-6 x 200 metres at repetition pace (i.e., 9.5/10 effort), off 1–2-minute walk /jog back to start. Splits will be provided.

June 2^nd – Horse Track Session: Counting Steps Pyramid at tempo-interval pace (i.e., 15k-3k race pace or 8.5 – 9.5/10 effort). Example: 10 steps easy, 10 hard, 20 easy, 20 hard… up to 100 steps easy/hard, and then back down to 10 steps again.  New runners go up to 50-60 steps (maximum). This is a great variable pace workout!

June 9^th – Blooming Barn Cruise Intervals on Dove Creek Road: 2-5 x 6 minutes (i.e., running 6 min in each direction) at threshold pace (i.e., 8.5/10 effort), off 60-90 sec rest; 4 x 15 second strides, off 45 second rest. If you find the rest too short, then you are likely going to hard.

June 16^th – Track Session: Ingebrigsten Mini: 4-12 x 400 metres at 10k race pace (i.e., 8.8/10 effort), off 30-60 seconds rest with 3 minutes rest half way through of the session, whatever this is for you (depending on number of 400s). Splits will be provided. Focus on even pacing and not straining the workout.

June 23^rd – Horse Trails Fartlek: 3-5 x (2 minutes hard, 1 minute easy, 1 minute hard, 1 minute easy). Focus on relaxed multi paced running – lots of fun!

June 30^th – Half Pyramid Speed: 1000 metre, 800 metre, 600 metre, 400 metre & 200 metre runs, off 2-3 min recovery of walk/jog. The 1000, 800, and 600 metres are at 5 km race pace (i.e., 9/10 effort), while the 400 and 200 metres are faster, at 3 km race pace (i.e., 9.3-9.6/10 effort). For newer runners or a slightly less demanding session try 800 metres, 600 metres, 400 metre, & 200 metre runs. If you plan to race the 5^th Street Mile, then do a 30-minute easy run and 4 x 15 second strides instead.