CVRR Tuesday Evening Session for January 24th, 2017
Hello CVRR runners. Congratulations to all who ran the Cobble Hill 10K on Sunday! Well done as there were many excellent performances with outstanding placings and times! Also, good work to those who attended last week’s session of 800 metre repeats on the track in wet, cold, and blustery conditions. For those who raced on the weekend, I strongly encourage you to take it easy on Tuesday and run 30-45 minutes as you ran hard on Sunday. I would not attempt anything harder until Friday this week. If you have any questions, please ask.
This week we will be focusing on tempo/half marathon pacing that will be particularly helpful for those planning on racing the Comox Valley Half in March.
Session Focus: Cruise Intervals between Threshold (comfortably hard) to your approximate Half marathon race pace.
• Warm-up 10-20 minutes easy
• Dynamics @ 5:10 on track and review of Vanier Road Circuit
• 3-5 x 1500 metres at Threshold/Half Marathon race pace off 60-90 seconds recovery on Vanier Road Circuit (This is an out and back route).
• 4 x 20 second strides
• Cooldown of 10-20 minutes
Pacing Reference (approximate pace per KM)
54 min 10K- 5:30 per km; 50 min 10K - 5:06 per km; 45 min 10k - 4:38km; 40 min 10k – 4:11 per km; 35 min 10k-3:40 per km
See you on Tuesday!