CVRR Tuesday session for March 28th, 2017
Hello CVRR runners. I hope everyone is feeling reasonably recovered from the half marathon. This week’s session will focus on some faster running again. If you are planning to race the Paper Chase 10 km next Sunday this will be a good tune-up workout. However, it is always a good idea to give yourself 3 or 4 easy days after this session before the race.
Workout focus: Intervals at VO2 Max pace (3-5 km race pace) for aerobic power development.
• Warm-up 10-20 minutes (very important)
• Dynamics at track (5:10 PM). Drills, Stretch and Strides
• Workout will be Interval pace (Hard running but not full out) in step counting format. Example each runner will be responsible for counting their right footfalls.
10 hard footfalls followed by 10 easy footfalls;
20 hard; 20 easy up to 100 footfalls and then we will work down the ladder again. This session will take between 24-25 minutes of quality running.
I will explain in more detail at practice!
• Cooldown 10-20 minutes of easy running.
Best wishes and see you on Tuesday!