~~CVRR Tuesday Training Sessions for June 19th – August 7th, 2018
Welcome CVRR runners to the Summer Training Sessions. During this period some of you will be immersed in trail running and racing while others will continue to run and race on the road. There may be some of you who do some track racing, focus on a triathlon or perhaps there is no racing in your plans. However, whatever your focus is, my hope is that you get out there and enjoy your running! The following sessions are aimed to address the different energy systems to help you maximize your enjoyment and performance as a runner. Please remember during the hot weather to make sure you hydrate yourself and try to run during the cooler periods of the day. Again, if you are racing always give yourself a few easy days prior and adequate recovery afterwards – listen to your body – if you feel extra tired back off your training!
Please note if the Tuesday Track Session is cancelled feel free to follow the workouts posted on your own time!
CVRR Session for June 19th t
• 10-20 minutes easy warm-up run
• Dynamics @ 5:10 PM
• Horse Trails Mystery Fartlek Session
12 efforts from 20 seconds to 2-1/2 minutes at a variable pace while working in a small group. Each runner takes a turn leading the work bout and does not disclose the duration of the effort. Focus on running tall with good turnover!
• 10-20 minutes cooldown run
CVRR Session for June 26th
• 10-20 minutes easy warm-up run
• Dynamics @ 5:10 PM
• Track Session: 2 x 200 metres at Rep pace off 90-120 seconds; 1 x 1000 metres at Threshold Pace; 2-3 minutes recovery; 4 x 200 metres at Rep pace off 90-120 seconds (pace times will be provided).
• 10-20 minutes cooldown run
CVRR Session for July 3rd
• 10-20 minute easy warm-up
• Dynamics @ 5:10 PM
• Grass Intervals at VO2 Max pace (about 5 km race pace): 4-6 x 1 lap (about 700 metres) off 2-3 minutes recovery. (Try to maintain a strong and even pace while maintaining good form).
• 10-20 minute cooldown run
CVRR Session for July 10th
• 10-20 minute easy warm-up
• Dynamics @ 5:10 PM
• Horse Track Tempo run of 20 minutes (comfortably hard and even pace that could be maintained for 60 minutes when rested).
• 5-7 minutes easy
• 4 x 15-20 seconds strides on gravel or grass off 45 seconds recovery (focus on running relaxed – no straining)!
• 10-20 minute cooldown run
CVRR Session for July 17th
• 10-20 minute easy warm-up
• Dynamics @ 5:10 PM
• Track Session: 4-6 x 400 metres at 5km race pace off 200 metre float runs between 50-70 seconds (these are fast recovery runs so make sure you pace yourself correctly on the 400 metre segments)! The workout begins with a 200 metre float run (run relaxed)! 400 metre pace splits will be provided.
• 10-20 minute cooldown run
CVRR Session for July 24th
• 10-20 minutes easy warm-up
• Dynamics @ 5:10 PM
• Horse Trails Fartlek Session: 2 x 90 seconds off 90 seconds easy; 4 x 60 seconds off 60 seconds easy; 4 x 30 seconds off 30 seconds easy; 4 x 15 seconds off 15 seconds easy; 1 x 3 minutes at sustained and good effort while maintaining your form.
• 10-20 minutes easy cooldown
CVRR Session for July 31st
• 10-20 minutes easy warm-up
• Dynamics @ 5:10 PM
• Grass Cruise Intervals at Tempo pace (comfortably hard pace)
3-4 x 2 laps (approx. 1400-1500 metres) of 60-90 seconds recovery.
• 4 x 15- 20 second strides with good form on track off 45 seconds
• 10-20 minutes cooldown
CVRR Session for August 7th
• 10-20 minutes easy warm-up
• Track Session: 2 x 1000 metres at Threshold Pace (comfortably hard) off 1 minute; 3 minutes easy; 2 x 600 metres at VO2 Max pace (3-5km race pace) off 2 minutes; 5 minutes easy; 2-4 x 200 metres at Rep pace (fast but controlled) off 90 seconds – 2 minutes recovery (pace splits will be provided).
• 10-20 minutes easy cooldown