CVRR Tuesday Session for February 28th, 2017
Hello CVRR runners and well done on last week’s cruise intervals. This week we will be back to working on boosting our aerobic power with V02 Max intervals. The pace for these is approximately your 5km race pace or slightly faster. The plan is to run on the track but if too snowy and slippery we will be on the Vanier Driveway road circuit (TBA at practice).
Workout focus: VO2 Max Intervals
• Warm-up run of 10-20 minutes easy
• Dynamics @ 5:10 PM at track (stretching, strengths/form drills and strides)
• Workout: 3-6 x 800 metres at (I) pace off 2 minutes recovery or 4-8 x 650 metres on road circuit off 90 seconds recovery. (I will provide pace splits per 400 metres if we are running on the track).
• 10-20 minute easy cooldown run (this is really important and a good boost for aerobic endurance).
Please remember to try to focus on the correct effort/pacing for you.
Above all, always listen to what your body is telling you and if you are not feeling optimal it is okay to back off.
See you on Tuesday!