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!
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 July 7th – September 29th, 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.
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.