Welcome CVRR runners. We are now into the winter training phase that will continue to focus on strength/endurance and aerobic power (tempo runs & 5k race pace intervals) with some repetitions (hill running) to develop speed and good running mechanics. Whether or not you have racing in your plans these workouts are aimed to develop the different energy systems to improve performance and enjoyment in your running. Please do an easy 10-minute warm-up run and be ready to start at 5:10 pm. Always do an easy cooldown run after the session and don’t forget your reflective running gear/ light.
• December 17th: Tempo & hills: 15 min road tempo (8.5/10 effort); 2-5 x 30 second hills (9-9.5/10 effort) with walk down for recovery. (Vanier School road and hill).
• December 24th: (Merry Christmas - No Scheduled Session!) Suggested individual workout: Fartlek run: 1, 2,3,4,3,2 & 1 minute hard off 1 minute easy between.
• December 31st: Cruise Intervals on track: 2-5 x 1200 metres at Threshold pace (comfortably hard @ 8-8.5/10 effort) 1-2 minutes recovery: 4 x 15 sec. strides.
• January 7th: Track/Grass Intervals: 2-5 x approximately 600 metres at 5k race pace (9/10 effort) off 2-3 minutes recovery.
• January 14th: Strength endurance hill circuit with 3 efforts per circuit. (1.3 km per loop) 1-4 loops at Tempo/Marathon Pace with pick-ups (7.5-8.5/10 effort).
• January 21st: Track Session: Running by counting steps at Tempo-Interval pace. (8-9/10 effort). Example: 10 steps easy, 10 hard, 20 easy, 20 hard up to 90 steps and then down towards 10 steps again. A fun workout with good volume!
• January 28th: Tempo & hills: 15 min road tempo (8.5/10 effort); 2-6 x 30 second hills with walk down for recovery (9-9.5/10 effort). (Vanier School road and hill).
• February 4th: Track/Grass Intervals: 2-5 x approximately 600 metres at 5k race pace (9/10 effort) off 2-3 minutes recovery.
• February 11th: Strength endurance hill circuit with 3 efforts per circuit. (1.3 km per loop) 1-5 loops at Tempo/Marathon Pace with pick-ups (7.5-8.5/10 effort).
• February 18th: Track Intervals: 2-5 x 800 metres at Interval pace (5k race pace) off 2-3 minutes rest (9/10 effort). Splits will be provided.
• February 25th: Road Tempo runs on Vanier circuit: 15-minute Threshold run; 5 minutes rest; 10-minute Threshold run (comfortably hard pace at 8.5/10 effort).
4 x 15 second strides with 45 second rest between