Hello CVRR athletes and welcome to the mid to late spring training sessions.
The focus for this phase is to continue to work all energy systems ranging from lactate threshold to anaerobic repetition training. This is a period from now on into the summer session where some runners like to continue to focus on road races (5, 10k and half marathons), trail racing and perhaps even some track racing or that upcoming triathlon. However, this period could also be a well- deserved break from racing and allow one to rebuild their overall strength/mental energy and above all enjoy the true essence of running. Regardless of your plans the following workouts should help to keep you mentally and physically stimulated. Please always remember if you have run a race on the weekend it is essential that you do not run hard at a Tuesday session (best to go for an easy and relatively short run).
CVRR Session for May 1st
• 20 minute warm-up run
• Dynamics at 5:10 PM
• Horse trails fartlek session: 2 min 30s; 5 min, 2 min 30s; 5 min; 2 min 30s off 2 min recovery runs at a mixed pace in groups over varied terrain
• 10-20 minutes cool-down run
CVRR Session for May 8th
• 10-20 minutes warm-up run
• Dynamics at 5:10 PM
• Mixed Session on track: 2 x 1000 metres at Threshold Pace of 1 minute recovery; 5 minutes easy; 2 x 600 metres at I pace off 2-3 minutes recovery; 5 minutes easy; 2-4 x 150 metre strides focusing on fast running with good form and walk back to starting point at corner of track. (pace times will be provided).
• 10-20 minutes cool-down run
CVRR Session for May 15th
• 10-20 minutes warm-up run
• Dynamics at 5:10 PM
• Grass Cruise Interval Session: 4 x 2 laps at Threshold Pace (comfortably hard running) off 1 minute rest.
• 4 x 15 second strides off 45 seconds easy
• 10-20 minutes cooldown on grass
CVRR Session for May 22nd
• 10-20 minutes warm-up run
• Dynamics at 5:10 PM
• Track VO2 Max Interval Session: 3 -5 x 800 metres at 5km race pace off 3 minutes recovery
• 10-20 minutes cooldown
CVRR Session for May 29th
• 10-20 minutes warm-up ru
• Dynamics at 5:10 PM
• 15 minutes Tempo run on Glacier View Road circuit (1200 metres) incorporating Vanier grass field at comfortably hard pace
• Hill repeats 3-5 x 30 seconds at a controlled but quick pace focusing on running tall (Rep Pace with full recoveries walking down the hill)
• 10-20 minutes cooldown
CVRR Session for June 5th
• 10-20 minutes warm-up run
• Dynamics at 5:10 PM
• 4-6 x 400 metres on track at 5k race pace off 200 metre float runs of 50-60 seconds. I will provide the pace times and we will begin with a 2 metre float run.
• 10-20 minutes cooldown
CVRR Session for June 12th
• 10-20 minutes warm-up run
• Dynamics at 5:10 PM
• 20 minutes continuous Tempo run (comfortably hard) on horse track
• 4 x 15 second strides off 45 seconds easy
• 10-20 minutes cooldown run