CVRR Tuesday Training Sessions from April 9th – July 2nd, 2024

Welcome all CVRR runners to the spring training sessions. These workouts are suitable for newer runners and experienced veterans with specific race goals. They emphasize a mix of strength endurance (i.e., marathon pace runs, tempo runs, hill circuits at 7.5-8.5/10 effort) and aerobic power (i.e., 5 km & 10 km race pace intervals at 8.5-9/10 effort range). Repetition paced workouts are also included (i.e., hill running, strides, and faster track running at 9.5/10 effort) to develop speed and good running mechanics. Please do an easy 10-minute warm-up run with some dynamic drills and an easy cool-down run after the session. Please consider bringing a water bottle along during the warmer spring days.

In workout descriptions, Coach Neil often lists the number of repeats to do in a session, such as 2-5 x 5 minutes hard. If you are a newer runner, you should do less, such as 2-3 repeats, to build your strength gradually. Perceived effort (1-10 scale) means how hard to push yourself. Using the scale, a 1-2/10 effort is very easy, so you can probably talk when running. Running 9-10/10 effort is hard to very hard with strong breathing, so talking would be difficult. Don’t worry: If you’re unsure, Coach Neil will help you adjust workouts, so you get the most out of them. It is important to run at the effort and pace based on your current fitness and not try to match people who are currently faster than you. Improvement occurs with proper pacing for you and adequate rest between sessions which can be an easy run or alternative cross training session on another day.

Please email Neil with any training questions at [email protected]. Above all train smart, stay safe and enjoy!

Pacing Chart for Interval and Threshold Paces

Pacing Chart for 5km and 10 km Race Paces

April 9^th: Track Session Ingebrigtsten Mini: 4-16 x 400 metres @ 10k race pace (i.e., 9/10 effort), off 30-60 seconds rest with 3 minutes rest between sets (i.e., halfway through session.) Splits will be provided. Focus on even pacing and not too hard.

April 16^th: Blooming Barn Cruise Intervals (Dove Creek Road): 2-5 x 5 minutes (5 min in each direction) at threshold pace (8.5/10 effort), off 60-90 seconds rest; 4 x 15 second strides, off 45 seconds rest.

April 23^rd: Track session: Counting Steps Pyramid at Tempo-Interval Pace (i.e., 15k-3k race pace). (8.5—9.5/10 effort). Example: 10 steps easy, 10 hard, 20 easy, 20 hard up to 100 steps and then back down finally to 10 steps again.  New runners go up to 60 steps (maximum). This is a great variable pace workout!

April 30^th: Horse Track or Trail Fartlek: 1-3 sets of (3 minutes, 1 minute, 30 seconds, 30 seconds), off 45 seconds easy jog and 3 min easy jog between sets.  5k pace (i.e., 9/10 effort) for 3-minute and 1-minute efforts and repetition pace (i.e., 9.5-9.8/10 effort) for 30-second pickups. Focus on running relaxed and tall!

May 7^th: Track Session:1-4 x 1600 metres (i.e., 8.5/10 effort), off 90 seconds rest; 2-3 x 200 metres (i.e., 9.5/10 effort), off 60 seconds rest. 2 minutes rest between sets. Goal splits will be provided.

May 14^th: Vanier Fields Cruise Intervals: 1-4 x 2 laps (750 metres per lap) at threshold pace (i.e., 8.5/10 effort), off 1-2 minutes rest. 4 x 15 second strides, off 45 seconds rest.

May 21^st: Track Session: 2-8 x 400 metres at 5k race pace (i.e., 9/10 effort) with a 200-metre run (i.e., float at a slower pace) for 45 sec – 60 sec. Goal splits will be provided.

May 28^th: Blooming Barn Road Tempo: 20 minutes at threshold pace (i.e., 8.5/10 effort), 3 min rest, 5 minutes at threshold pace (optional) on Blooming Barn 5.1 km loop.  Newer runners do 10-12 min at threshold, then easy running. 4 x 20 seconds strides (i.e., fast runs but not full out sprints – always maintain tall and relaxed form), off 45-60 second rest.

June 4^th: Time Trial Tuesday: 3k, 2k or 1k option (i.e., 9.5 -9.8 effort) and 2- 6 x150 metre strides, increasing pace every 50 metres. Stay relaxed! Alternative: 2-5 x 800 metres at 5k pace (i.e., 9/10 effort) off 2-3 minutes rest.

June 11^th: Horse Trails Mono Fartlek: 2 x 90 seconds hard (i.e., 8-9.5/10 effort), off 90 second 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. Fun and challenging!

June 18^th: Track/Grass Session: Alternating track and Vanier field: 800 metres on track at 10 km pace (i.e., 9/10 effort), one lap of field (approx. 700 metres) at threshold pace (i.e., 8.5/10 effort); 600 metres on track at 10 km pace, one lap of field at threshold pace; 400 metres on track at 5 km race pace (i.e., 9-9.5/10 effort), one lap of field at threshold pace; 200 metres on track nearly full out (i.e., 9.5-9.8/10 effort). 3-minute walk/jog rest between all efforts, as you move back and forth between locations.

June 25^th:  Glacier Loop Cruise Intervals: 2-5 x 1200 metres at threshold pace (i.e., 8.5/10 effort), off 1-2 minutes jog; 4 x 15 seconds strides, off 45 second rest.

July 2^nd: Vanier Field Ins & Outs: 6-15 x 1 minute hard (i.e., 8-9/10 effort), off 1 min easy or easy recovery run of 30-45 minutes.