Attending CVRR sponsored runs requires you to sign a waiver. If you are already a CVRR member, you signed this waiver when you joined the club. If you are not a CVRR member, select the CVRR Membership/Waiver link above to go to our Race Roster registration site. Signing the waiver allows you to try club activities for 31 days for free. If you intend to be a regular participant, please purchase a club membership.
Please come prepared with a water bottle especially on the warm days to come!
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.
Please email Neil with any training questions at coach@cvrr.ca. Above all train smart, stay safe and enjoy!
TUESDAY NIGHT TRACK
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. If you are a newer runner, start with fewer repeats, such as 2-3 repeats, to build your strength gradually.
After each track workout, be sure to do an easy, self-paced cool down run. Improvement occurs with proper pacing for you and adequate rest between sessions which can be an easy run, a cross-training session or a complete rest day. Always pay attention to what your body is telling you!
CVRR Tuesday Training Sessions from April 7th – June 30th, 2026
April 7th – 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 14th – 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 21st – 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 28th – 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 5th – 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 12th – 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 19th – 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 26th – 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 2nd – 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 9th – 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 16th – 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 23rd – 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 30th – 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 5th Street Mile, then do a 30-minute easy run and 4 x 15 second strides instead.
COACH NEIL HOLM
Coach Neil brings a wealth of experience as well as expertise and boundless enthusiasm to our Tuesday Night Training sessions. He has been a nationally ranked runner from 1500 m up to the marathon distance. He started competitive running at age twelve with the Norwesters Track & Field club in West Vancouver. He later ran for Simon Fraser University on an athletic scholarship and the Richmond Kajaks Track Club. Over the years he has been very fortunate to receive good coaching that helped him excel at various distances on the track, cross country and the roads. Some highlighted performances include a 3:56 for 1500 m; 30:49 track 10,000 m at the Harry Jerome Track Classic; 1:07:32 half marathon personal best and also winning the 2003 Vancouver First Half Marathon in 69:55. Neil was also the first Canadian finisher in the 2000 Boston Marathon in 2:32. In 2003 Neil ran the Chicago Marathon with a personal best time of 2:26 adding to his total of five marathons under two hours and thirty minutes. Neil still competes as a masters runner. He was the winner of the 2007 California International Marathon (masters division) in 2:32 at age 42.
As a master Neil also placed 7th overall in the 2008 Victoria Marathon in 2:36.
Neil continues to be passionate about running and endurance sports in general and believes in long term development and performance over one’s life. As a coach he fosters consistent and progressive training practices that acknowledge the uniqueness of each athlete in order for them to reach their goals. More recently Neil has become actively involved in Nordic ski racing during winter months. He is also a NCCP community ski coach for the Strathcona Nordics that includes coaching his two children.
Neil and his family are avid outdoor enthusiasts that enjoy hiking, cycling, swimming and exploring the beautiful BC coast during the summer months. Neil works as an instructor at North Island College and holds a Masters degree in education.
Please contact Neil Holm with any questions at coach@cvrr.ca.