CVRR Tuesday Session for December 6th, 2016
Hello everyone and great job on the Repetition Interval Session last week! This Tuesday we will be doing a mixed session with Tempo and Repetitions. Also, I will be away this week so Wayne will be leading the session. Thank- you Wayne!
Warm-up 10-20 minutes easy
Dynamics @ 5:10 PM: Stretching, drills and 4 strides
10 minutes at Tempo pace (comfortably hard) on track. Everyone starts together and aims for their projected Tempo split time per 400 metres (see below). Please check your split per 400 metres!
2 minutes recovery jog/walk and re- group to start.
1 x 5 minutes at Tempo pace (for higher weekly mileage runners ( 50 km plus).
5-7 minutes easy walk/jog
4, 6 or 8 x 200 metres at Rep pace off 200 metres easy jog. Begin at the 5000 metre start and jog back to this location for the next repeat.
10-20 minutes cooldown
Pacing for Tempo and Reps:
T pace per 400 metres (based on 10k time) R pace for 200 metres
60 min 2:28 63 seconds
55 min 2:14 57 sec.
50 min 2:03 52 sec
45 min 1:52 47 sec
42 min 1:44 44 sec
40 min 1:41 42 sec
38 min 1:35 40 sec
35 min 1:29 37 sec
Have a great workout and good luck to those planning to do the Stewart Mountain cross country race! Also, please remember if you have done a race on the weekend please make Tuesday a recovery day.