CVRR Tuesday afternoon session for September 27th, 2016 Hello everyone and excellent work on last Tuesday’s Tempo and Hill session! Again this last workout focused on Lactate threshold conditioning (training one to sustain a faster pace over a longer distance such as a 15km to marathon). The hill reps focused on speed, mechanics (running form) and strength to allow one to run more efficiently at a faster pace with less effort. September 27th Session Focus: VO2 Max Intervals on grass loops. Interval training is repeated work bouts of hard running for up to 5 minutes maximum with equal amounts of rest time or a bit less. The purpose of an interval session is to maximize aerobic power (Daniel’s 2014). With increased aerobic power one is able to utilize oxygen more efficiently in the muscles and thus run considerably faster especially for distances up to 10km. However VO2 max sessions are also beneficial for distances beyond 10km as this training makes the relatively slower pace of the longer distances more comfortable and sustainable in conjunction with Tempo running. The pace for VO2 max intervals (I pace) is between your 5-10km race pace or slightly faster. Why run on grass? There are a variety of different surfaces to train on with pros and cons for each. Grass running helps to spare the legs when one may be doing a lot of volume on the roads and track. Grass running offers more resistance that forces one to work harder while maintaining good running form. Grass running can also offer a mental break from the intensities of the road and track where everything can be measured exactly. Many world class runners have utilized grass running into their fall, winter and spring programs in order to help them train for upcoming cross country, road and track races (Sandrock, 2001). • Warm-up run easy for 10-20 minutes • 5:10 PM Dynamic warm-up that includes stretching, strides and drills • Interval session on Vanier fields- Run perimeter of fields in clockwise direction. Please choose one of the following workouts according to your current weekly training volume. Please don’t try to do more as this could slow your progress and cause injury so be realistic with yourself! Please group up with runners at your level/training volume and work together without racing. You will need to time your intervals and recoveries. Session A: Runners who train up to 48 km per week: (Workout: 4 x 3 minutes @ I pace off 2 minute jog) Session B: Runners who train 49-70 km per week (Workout 4 x 4 minutes @ I pace off 3 minute jog) Session C: Runners who train 75 km or more per week (Workout: 4 x 5 minutes@ I pace off 4 minute jog) • Cool down run (easy) 10- 20 minutes. Please take time to do a cool down run – very important! Follow this with gentle stretching, fluid and nutrient dense food ASAP. Cheers and see you on Tuesday! Coach Neil