~~CVRR Tuesday Training Sessions for November 6tth, 2018- January 8th, 2019
Hello CVRR runners and welcome to the late fall/early winter training sessions. During this period over the next two months some runners will have a cross country, trail race or a late season marathon in the plans. However, for others this is often a time to regroup and focus on just building strength from a busier period of racing or just life in general. Regardless of what your plans are (such as the 2019 Island Race Series or minimal racing in the future) the key focus here is to build gradual strength endurance interlaced with some speed training to maintain agility and efficient running mechanics. During this period, you may want to try some cross training on your easier days ranging from water running, cycling/ spinning on bike, swimming to cross country skiing. All these sports are great in helping to maintain your fitness while strengthening areas of our bodies that running does not deal with. So, go ahead and give your legs a bit of a break and try something new – you may enjoy it and it can refresh your running. I also recommend some form of strength training a couple of times per week. This does not have to be at a gym but can be done at home which can include pushups, plank, squats, etc. There is an excellent program in Canadian Running Magazine’s September/October 2018 issue. Again, the underlying theme of all successful running is consistency. Therefore, always listen to your body first instead of being solely dictated by a training schedule. If you are feeling tired or run down or if in doubt – back off and take it easy. By following this strategy, you will end up been more consistent allowing yourself gradual improvement over time instead of risking injury and/or illness. Stay healthy and enjoy your running! We are now in the period of shorter days with more darkness. Please make sure you are wearing some reflective clothing, and/or a light is also great.
Make sure you do an easy warm-up run for 10-20 minutes which will be followed by dynamic drills at 5:10 PM at track. After the workout session it is very important to do an easy cooldown run of 10-20 minutes. All workouts should be followed promptly with a nutritious snack or meal. Make sure you stay hydrated too as we forget about this sometimes in the cold weather.
Tuesday November 6th, 2018
• Tempo with Hill Repetitions
• 15 minutes tempo run (comfortably hard pace – approximately 15km race pace) on road circuit (TBA)
• 5-8 minutes easy recovery jog
• 4-6 x 30-45 seconds hill runs focusing on good form and speed with walk/jog down -hill for recovery
November 13th, 2018
• VO2 Max Intervals on track
• 3-6 x 800 metres off 2-3 minutes active recovery (pace is at 5km race pace and splits will be provided)
November 14th, 2018
• Cruise Intervals at Lactate Threshold pace on Vanier road circuit (TBA)
• 3-6 x 1500 metres (approx. distance) at comfortably hard pace (about your 15km race pace) (1 minute recovery between work-bout).
• Easy 5 minutes
• 4 x 15 seconds strides off 45 seconds
November 20th, 2018
• Repetitions on track for speed and mechanics
• 2 sets of 6-8 x 200 metre Reps (fast but not full out) with 200 metre jogs. (800 metre recovery jog between sets)
• Splits will be provided
November 27th, 2018
• Vanier continuous Hill Circuit of 1.35 km with 3 pickups
• 3-5 continuous hill circuits focusing on steady running with pickups on hills and flats
December 4th, 2018
• VO2 Max Intervals on track
• 3-6 x 800 metres off 2-3 minutes active recovery (pace is at 5km race pace and splits will be provided)
December 11th, 2018
• Cruise Intervals at Lactate Threshold pace on Vanier road circuit (TBA)
• 3-6 x 1500 metres (approx. distance) at comfortably hard pace (about your 15km race pace) (1 minute recovery between work-bout).
• Easy 5 minutes
• 4 x 15 seconds strides off 45 seconds
December 18th, 2018
• Mixed Workout – Repetitions with Cruise Intervals on Track
• 4 x 200 metres at Rep pace (quick but not full out) with 200 metre jogs ; 2 x 1200 metres at Threshold Pace off 1 minute rest; 200 metres plus jog; 2-4 x 200 metres at Rep pace
December 25th
• Merry Christmas! No scheduled session1
• Individual Workout recommendation – Mono Fartlek run; 2 x 90 seconds hard off 90 seconds; 4 x 60 seconds off 60 seconds easy; 4 x 30 seconds off 30 seconds easy; 4 x 15 seconds off 15 seconds easy. Enjoy and do over varied terrain!
January 8th, 2019 Happy New Year!
• Vanier continuous Hill Circuit of 1.35 km with 3 pickups
• 3-5 continuous hill circuits focusing on steady running with pickups on hills and flats
Looking forward to seeing everyone and please let know if you have any questions!
Neil