Tuesday Night Track

Date

Oct 26 2021

Category

CVRR Tuesday Training Sessions from September 14th – December 7th, 2021.

· September 14th: Track Session: 2- 8 x 400 metres at 5km race pace (9/10 effort) off 1-2 minutes rest. Goal Split times will be provided!

· September 21st: Horse Trails Fartlek: 30 seconds, 1 min, 2 min, 3 min, 4 min, 3 min, 2min, 1 minute and 30 seconds at mixed pace (8-9.5/10 effort) with 1 min easy jogs between. Newer runners to exclude the 4-minute effort. Relax and focus on smooth rhythm.

· September 28: Blooming Barn (Dove Creek Loop) Progressive Run: 10 minutes 7.5/10 effort; 10 minutes 8/10 effort; 10 minutes 8.5-9/10 effort; 4 x 15 second strides off 45 sec. rest. Newer runners to reduce the three 10-minute efforts to 6-minute efforts. Run the complete Loop or out and back.

· October 5th: Track Cruise Intervals: 2- 4 x 1200 metres at Threshold pace (8.5/10 effort – comfortably hard) off 2 minutes rest. Splits will be provided!

· October 12th: Vanier Grass Field Ins & Outs: 7-12 x 75 seconds at threshold to Rep pace 8.5-9.5/10 effort) off 60 seconds easy running. Focus on relaxed running!

· October 19th: Blooming Barn (Dove Creek Road) Cruise Intervals: 2-5 x 5 minutes (5 min in each direction) at Threshold pace (8.5/10 effort) off 60-90 sec. rest; 4—6 x 10 sec. strides off 40 second’s rest.

· October 26th Track session: 2-6 x 800 metres at 5k race pace (9/10 effort) off 2–3-minute rest. Splits will be provided to set your goal pace.

· November 2nd: Vanier Field Grass Intervals at Tempo pace (8.5/10 effort) 3 lap, 2 x 2 lap (2nd 2 lap optional) 1 lap, 1 lap off 2 minutes recovery; 4 x 15 sec. strides.

· November 9th: Strength Endurance Vanier Hill Circuit with 3 efforts per 1.3 km loop. 1-5 continuous loops at Tempo/Marathon pace with pick-ups (7.5-8.5/10 effort) Pace yourself carefully as there is no rest between the circuits

· November 16th: Track or Horse Track (Pyramid) Counting steps at Tempo-Interval pace (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 to 10 steps again. New runners go up to 60 steps (maximum). This is a great variable pace workout!

· November 23rd: Tempo and hill reps: 15 min. Tempo (8.5/10 effort): 2-8 x 30 second hills (9-9.5/10 effort) with walk/jog down for recovery. Focus on relaxed form!

· November 30th: Track Session: 2-4 x 1200 metres at Marathon Pace off 2 minutes rest. This is a good session to practice and become familiar with this pace. 4 strides (7.5-8.5/10 effort) Splits will be provided for pacing.

· December 7th: Strength Endurance Vanier Hill Circuit with 3 efforts per 1.3 km loop. 1-5 continuous loops at Tempo/Marathon pace with pick-ups (7.5-8.5/10 effort) Pace yourself carefully as there is no rest between the circuits!

· December 14th: Track Session: 2- 8 x 400 metres at 5km race pace (9/10 effort) off 1-2 minutes rest. Goal Split times will be provided!

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