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CVRR Tuesday sessions for December 17th- February 25th, 2020

Welcome CVRR runners. We are now into the winter training phase that will continue to focus on strength/endurance and aerobic power (tempo runs & 5k race pace intervals) with some repetitions (hill running) to develop speed and good running mechanics. Whether or not you have racing in your plans these workouts are aimed to develop the different energy systems to improve performance and enjoyment in your running. Please do an easy 10-minute warm-up run and be ready to start at 5:10 pm. Always do an easy cooldown run after the session and don’t forget your reflective running gear/ light.

• December 17th: Tempo & hills: 15 min road tempo (8.5/10 effort); 2-5 x 30 second hills (9-9.5/10 effort) with walk down for recovery. (Vanier School road and hill).
• December 24th: (Merry Christmas - No Scheduled Session!) Suggested individual workout: Fartlek run: 1, 2,3,4,3,2 & 1 minute hard off 1 minute easy between.
• December 31st:  Cruise Intervals on track: 2-5 x 1200 metres at Threshold pace (comfortably hard @ 8-8.5/10 effort) 1-2 minutes recovery: 4 x 15 sec. strides.
 January 7th: Track/Grass Intervals: 2-5 x approximately 600 metres at 5k race pace (9/10 effort) off 2-3 minutes recovery.
• January 14th:  Strength endurance hill circuit with 3 efforts per circuit. (1.3 km per loop) 1-4 loops at Tempo/Marathon Pace with pick-ups (7.5-8.5/10 effort).
• January 21st: Track Session: Running by counting steps at Tempo-Interval pace. (8-9/10 effort). Example: 10 steps easy, 10 hard, 20 easy, 20 hard up to 90 steps and then down towards 10 steps again. A fun workout with good volume!
• January 28th: Tempo & hills: 15 min road tempo (8.5/10 effort); 2-6 x 30 second hills with walk down for recovery (9-9.5/10 effort). (Vanier School road and hill).
• February 4th: Track/Grass Intervals: 2-5 x approximately 600 metres at 5k race pace (9/10 effort) off 2-3 minutes recovery.
• February 11th: Strength endurance hill circuit with 3 efforts per circuit. (1.3 km per loop) 1-5 loops at Tempo/Marathon Pace with pick-ups (7.5-8.5/10 effort).
 February 18th: Track Intervals: 2-5 x 800 metres at Interval pace (5k race pace) off 2-3 minutes rest (9/10 effort). Splits will be provided.
• February 25th: Road Tempo runs on Vanier circuit: 15-minute Threshold run; 5 minutes rest; 10-minute Threshold run (comfortably hard pace at 8.5/10 effort).
4 x 15 second strides with 45 second rest between

 

5k Running Clinic 2020

           

Find this clinic on Facebook   Find this clinic on Facebook 

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 Group Run information

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.

CVRR sponsored runs will require the signing of a waiver. If you are a CVRR member, you signed this waiver when you joined the club.
If you are not a CVRR member, you can go to this RaceRoster site and sign it for free - CVRR waiver
 

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