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. 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 January 13th – March 31st, 2026

January 13^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.

January 20^th – Track Session 800s: 2-6 x 800 metres at 5k race pace (i.e., 8.8-9/10 effort), off 2-3 minutes rest (i.e., walk/jog). Splits will be provided to set your goal pace.

January 27^th – Strength Endurance Vanier Hill Circuit: 1-5 continuous 1.3 km loops at Tempo/Marathon pace with three pick-ups (i.e., 7.5-8.5/10 effort). Pace yourself carefully as there is no rest between the circuits!

February 3^rd – Track Session 1200s: 2-7 x 1200 metres at threshold pace (i.e., 8.5/10 effort/ half marathon pace), off 60-90 second rest. Focus of this workout is even pacing with relaxed form. 4 x 15 second strides, off 45 second rest.

February 10^th – Track Session 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 – focus on smooth and always relaxed running form with quick leg turnover.

February 17^th – Tempo & Hills: 16-minute threshold run (i.e., 8.5/10 effort) at an even pace; 5 min easy running; 1-2 x 60 second hills at a strong but not full out effort (8.5/10 effort) off 2-minute recovery (walk/jog) back to start. 1-2 x 45 second hills at a slightly faster speed (8.8-9/10) effort but not full out (off 90 seconds walk/jog to start).1-2 x 30 second hills slightly quicker but controlled at (9.2-9.5/10 effort), off 90 seconds walk/jog to bottom of hill.

February 24^th – Track Session 400s: 2-10 x 400 metres at interval pace (i.e., 5 km race pace or 9/10 effort), off 1-2 minutes rest; 1-4 x 150 metres at repetition pace (i.e., 9.5/10 effort), off 60-90 seconds jog back to start. Focus on running strong and relaxed – not full out! Splits will be provided for the 400s.

March 3^rd – 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.

March 10^th – Horse Track Counting Steps Pyramid: 10 steps easy (counting complete gait cycle, so count only your right or left foot strikes), 10 steps hard (i.e., 8.5 – 9.5/10 effort), 20 steps easy, 20 steps hard, up to 100 steps easy/hard and then back down to 10 steps easy/hard. New runners go up to 50- 60 steps (maximum). This is a great variable pace workout! As always focus on relaxed form with good knee lift!

March 17^th – Track Session 1200s: 2-5 x 1200 metres at threshold pace (i.e., 8.5/10 effort/ half marathon pace) with 2 minutes rest. Focus of this workout is even pacing with relaxed form. If racing the Comox Valley Half Marathon on weekend, do a maximum of 3-4 repeats.

March 24^th – Horse Trails Fartlek or Recovery Run: Fartlek session: 3-5 sets of (2 minutes hard, 1 minute easy, 1 minute hard, 1-minute easy) or  Recovery session: 30–45 minutes easy recovery run on the horse trails if you raced the CVRR Half Marathon.

March 31^st – Track Session 300s: 1- 3 sets of 3 x 300 metres at 5k race pace (i.e., 9-10 effort) with 100 metre walk/jog (back to start) between reps. 3 minutes easy jogging (1 lap on grass field) between sets. Run the 300s at a strong pace but not full out. Then, 2-4 x 200 metres at mile-3k race pace (i.e., 9.5/10 effort but not maximum speed), off 90 seconds or more if needed. Splits provided. Never strain the pace during the workout – always think “relaxed and strong!”