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CVRR Tuesday Training Sessions- March 3rd- May 26th, 2020

This program is cancelled until further notice.

~~Welcome everyone to the Spring 2020 training sessions. During this phase these workouts will focus on continued strength endurance building while developing speed and fluid running mechanics. These workouts are suitable for all running race distances including triathlon. If racing is not in your plans these workouts will certainly give a boost to your running fitness and enjoyment. Please be ready to start at 5:10 pm for the dynamic warm-up.
• March 3rd:  Track & Grass Challenge; 2-5 repeats at 90 percent effort (I pace @ 5k race pace) off 2 minutes rest.
• March 10th: Cruise Intervals (85% effort) on Blooming Barn circuit. 2 x 10 minutes off 3 minutes easy and 1-2 x 5 minutes off 1 minute easy; 4 x 15 second strides off 45 seconds
 March 17th: Track Tempo Cruise Intervals: 3-4 x1200 metres off 2-3 minutes rest. 4 x 15 second strides off 45 seconds rest
 March 24th: Horse Trails Fartlek with 1,2,3,4,3,2 & 1 minute off 1 minute easy. A fun and varied pace workout done in a group while taking turns leading.
 March 31st: Track Session: 1 x 1200 metres at Tempo pace (85 percent effort); 2-4 x 200 metres at Rep pace (95 percent effort) off 2-3 minutes; 1 x 1200 metres at Tempo pace.
• April 7th: Cross Country Grass Challenge - Vanier Fields: 3 Lap, 2 Lap and 1 Lap off 2 minutes at 85-percent effort.
 April 14th: Glacier Road Circuit 1200s: 2-5 x 1200 metres at 5k race (90 percent effort) off 3-4 minutes rest.
 April 21st:  Track & Grass Challenge; 2-5 repeats at 90 percent effort (I pace @ 5k race pace) off 2 minutes rest.
• April 28th: Horse Trails Fartlek: 2 x 90 seconds off 90 seconds; 4 x 60 seconds off 60 seconds; 4 x 30 seconds off 30 seconds; 4 x 15 seconds off 15 seconds.
 May 5th: Blooming Barn Tempo Loop: 20 minutes at Threshold pace (comfortably hard at about 85 percent effort). 4 x 15 second strides off 45 seconds recovery.
 May 12th: Track Session: 2-5 x 800 metres at Interval pace (5 km race pace or about 90 percent effort) off 2-3 minutes recovery between efforts.
• May 19th: Vanier Grass Cruise Intervals: 2-6 x 1 lap (approximately 700 metres) at 80-85 percent (Threshold Pace) effort or comfortably hard. Rest between efforts is 1 minute.
• May 26th: Track Session: 1-2 x 1200 metres at Threshold Pace (85 percent effort); 3 minutes rest; 2-4 x 400 metres at 90 percent effort off 2 minutes; 5 minutes rest; 2-4 x 200 metres at Rep pace (95 percent effort) off 2 minutes.

 

Comox Valley RV Half Marathon 2020 - CANCELLED!

THE COMOX VALLEY RV HALF MARATHON IS CANCELLED FOR 2020 BY PROVINCIAL DIRECTION OVER VIRUS CONCERNS.  

If you would like to run this race virtually through Strava, go to the following:
Join the club: https://www.strava.com/clubs/594381
Join the event: https://www.strava.com/clubs/594381/group_events/676494

CVRR 5K Fun Run (2020)

The 5K Fun Run is cancelled.

If you would like to run it virtually through Strava, go to  https://www.strava.com/clubs/595566

Comox Valley RV logo

CVRR Group Run information

All group runs are cancelled until further notice. Run safely! Don't trail run alone.

Please note that the following runs may or may not be CVRR sponsored. This information is given with the understanding that you participate at your own risk.

Run4Fun Kids 2020 is a GO!

Run4Fun 2020 will bring back the 8 week running-in-nature programme for kids between the ages of 7 and 14, taking place at various parks in the area, on Wednesday evenings starting September 9, 2020.
Runners will participate together , or break into smaller groups when appropriate. They will be encouraged to keep track of their distances as a means of monitoring their accomplishments and relative improvement. 
As more information becomes available, it will be posted here, as well as available in pamphlet form.

Parksville MOTHERS DAY 10K/5K

CVRR Members,

CELEBRATE MOTHERS’ DAY WITH US ON SUNDAY MAY 10th, 2020

THE OCEANSIDE RUNNING CLUB ASSOCIATION (ORCA) IS ONCE AGAIN HOSTING THE OCEANSIDE MOTHERS’ DAY 10K RUN & 5K RUN/WALK

The 10K Run is a scenic course, part road, part trail that winds through Rathtrevor Beach Provincial Park and along the beautiful oceanfront.

This is the course to pick if you are a competitive or recreational runner.  For the recreational runner it is a beautiful course and fun to run.

CVRR Member Made Videos

By Kindle:
 
link to SHAW CVRR high quality professional video!
(preliminary sponsor advertising lasts about 15 seconds)
 
my low quality youtube promo