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CVRR Tuesday Training Sessions for January 22nd-March 26th, 2019

~~CVRR Tuesday Training Sessions for January 22nd- March 26th, 2019
Welcome CVRR runners to the mid-later winter training sessions. The focus over the next nine weeks will be directed towards those planning on racing the Comox Valley Half Marathon on March 24th. However, these workouts are just as suitable for marathon training build-up and beneficial for shorter races too. Again, if racing is not in your plans just come out and enjoy as these workouts will help build your strength endurance and speed over time.  Please remember to always get an adequate warm-up run in of at least 10 minutes and a cooldown run of 10-20 minutes along with some gentle stretches (pls. ask me about the cooldown stretches if not sure). We start the dynamic drills at 5:10 PM at the track. For those training for half marathon and marathon I would suggest that you aim on doing a long run at least every other weekend of 90-120 minutes. During the week (if you wish) you can do a second workout on a Friday (alternating) within the first 5 weeks leading up to the Comox Half that could include a steady 20 minutes Tempo run on one week and 4-6 x 5 minutes Tempo cruise intervals (off 1 minute recoveries) on the other week. For week 6, 7 & 8 & 9, I would drop the second weekly session but do a modified long run in week 6 that may include 45 minutes of easy running; 30 minutes at Marathon pace and 10 minutes at Threshold pace (15k race pace) followed by 15 minutes easy. Weeks 7, 8 & 9 should only consist of one harder session (Tuesday). If you are doing some of the other Island races, please always give yourself two easy days to recover so if you come to the Tuesday session run easily (no workout as the race was your workout! Never do a second hard session the week that you are racing and above all, always listen to your body and err on the side of being conservative! Remember do the least amount to yield the maximum result!

January 22nd
• Road circuit Cruise Threshold Intervals at 15km race pace (3-5 x 1500 metres off 1 minute rest; 5 minute recovery; 4 x 15 second strides off 45 second rests

January 29th
• 4-6 x 400 metres on track at Repetition pace off 400 metre jogs (splits will be provided)

February 5th
• 15 minutes Threshold run (comfortably hard) on road circuit
• 5-7 minutes recovery jog
• 4-6 x 30 second hills at Rep pace off full recoveries walking down the hill

February 12th
• Track session with step counting at approximately 5 km race pace
• 10 steps easy/10 steps hard working up to 100 steps easy/100 steps hard and then working downwards towards 10/10 steps again. This is a fun and dynamic workout!

February 19th
• Vanier Hill Road Circuit with 3 pickups (per 1.35 km circuit)
• 3-4 circuits at 5km race pace effort

February 26th
• 3-5 x 800 metres on the track at I pace (5km race pace) (splits will be provided) with 2-3 minutes recovery jogs

March 5th
• 2 x 10 minutes at Threshold Pace on road circuit (comfortably hard) off 2 minutes rest
• 1-2 x 5 minutes at Threshold Pace off 1 minute rest
• 4 x 15 second strides off 45 seconds rest

March 12th
• Mixed Workout on the Track: 2 x 5 minutes at Threshold Pace (comfortably hard) off 1 minute rest
• 2 x 800 metres at I pace (5 km race pace) (splits will be provided) off 2-3 minutes rest
• 3 x 200 metres at Rep pace (splits will be provided) off 200 metre jogs

March 19th
• 3 x 1200 metres at Threshold to Half Marathon race pace (on the track) off 2 minutes rest

 

March 26th
• Easy recovery run for those who raced the Half Marathon (30-45 minutes) or Mono Fartlek run (2x 90 seconds hard; 4 x 60 seconds; 4 x 30 seconds; 4 x 15 seconds off equal recovery times

 

 

 

Oceanside Mother’s Day 10k/5k on May 12

Registration for the Oceanside Mother’s Day 10k/5k on May 12, 2019 opened on January 1st, 2019.

Check here for details and updates or find us on Facebook

Group Runs

Page under construction. Check back soon for new information.

Thanks for your patience.

Carpe runnem

Levins Sets Canadian Marathon Record

This weekend at the Toronto Waterfront Marathon, a new national benchmark was set. Cameron Levins of Black Creek, in his debut marathon, set a new Canadian Marathon Record.  With a time of 2:09:25, he smashed the previous record by 44 seconds. The previous record (2:10:09) was set by Jerome Drayton in 1975. The fact that the previous record had stood for 43 years is a testament to the magnitude of this achievement.

Pool Running

Pool Running Returns Wednesday, October 17, 2018.

New poolsters are welcome. Come Wednesdays at 5:30 to 6:30 p.m. to the Comox Valley Aquatic Centre (next to North Island College). Pay your $5.00 at deck side (come earlier to soak in the hot tub).   No previous skill is required!  

The CVRR is pleased to announce that Pool Running returns for another season of fun, frolics, hot tubbing, socializing and of course the ever popular HARD WORK!

Winter Pool/Water Running at CV Aquatic Centre, Wednesdays, 5:30 to 6:30 p.m.
We have the pool booked every Wednesday until March 20, 2019.

We take a Christmas break from Dec. 26 and start back up on Jan. 09, 2019.

CVRR Member Made Videos

By Kindle:
 
link to SHAW CVRR high quality professional video!
(preliminary sponsor advertising lasts about 15 seconds)
 
my low quality youtube promo