Tuesday Night Track
CVRR Tuesday Training Sessions from March 15th – May 31st, 2022
Welcome all CVRR runners to the spring training sessions. These workouts will emphasize a mix of strength endurance (i.e. marathon pace runs, tempo runs, and hill circuits at 7.5-8.5/10 effort) and aerobic power (i.e. 5 km race pace intervals at 9/10 effort). Repetition paced workouts are also included (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 cooldown 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. A 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. Improvement occurs with proper pacing for you and adequate rest between sessions which may be an easy run or rest.
March 15th: Horse Trails Fartlek or 30 –40-Minute Recovery Run: Run hard (8-9.5/10 effort) for 2:30, 5, 2:30, 5, 2:30 with 2 minutes easy between each effort. Newer runners should exclude the second 5-minute run effort. Relax and focus on smooth rhythm!
March 22nd: Mini Michigan Track/Grass Session: 800 metres at 10 km race pace (9/10 effort); one lap of Vanier field (approx. 700 metres) at threshold pace (8.5/10 effort); 600 metres at 10 km pace; one lap at threshold pace; 400 metres at 5km race pace (9-9.5/10 effort); one lap at threshold pace; 200 metres on track nearly full out (9.5-9.9/10 effort). 3-minute walk/jog rest between all efforts!
March 29th: Blooming Barn (Dove Creek Road) Cruise Intervals: 2-5 x 5 minutes (5 min in each direction) at threshold pace (8.5/10 effort) with 60-90 seconds rest between each effort; 4—6 x 10 second strides, with 40 seconds rest between each stride.
April 5th: 8-15 x 1 minute fast (9/10 effort) on Vanier grass field with one minute easy running between each effort; 3-5 minutes recovery; 2-4 x 30 second hills (9.5/10 effort) with 2 minutes rest (walk/jog) between each hill.
April 12th: Track Session: 2-6 x 800 metres at 5k race pace (9/10 effort) with 2–3-minutes rest between each effort. Splits will be provided to set your goal pace.
April 19th: Tempo and Hill Repeats: 18 min road tempo run (8.5/10 effort); 1-4 x 60 second hills (9-9.5/10 effort) with 2–3-minute walk/jog down for recovery.
April 26th: Track Session: 2-5 x 1200 metres at marathon pace (7.5/10 effort) with 1-2 minutes rest between each effort.
May 3rd: 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 50 steps maximum. This is a great variable pace workout!
May 10th: Glacier Loop Cruise Intervals: 2-5 x 1200 metres at threshold pace (8.5/10 effort) with 1-2 minutes easy jog between each interval; 4 x 15 second strides with 45 seconds rest between each stride.
May 17th: Track Session: 2- 6 x 400 metres at repetition pace (9.5/10 effort) with 400 metre easy recovery jog on the grass between each repetition. Goal split times will be provided!
May 24th: Horse Trails Fartlek: (7.5-9.5/10 effort): 2 x 90 seconds hard with 90 second easy between; 4 x 60 seconds hard with 60 seconds easy between; 4 x 30 seconds hard with 30 seconds easy between; 4 x 15 seconds hard with 15 seconds easy between.
May 31st: Track Session: 2-6 x 600 metres at interval pace (3-5km race pace; 9 /10 effort) with 2 minutes rest between each effort; 2-6 x 200 metres at repetition pace (9.5/10 effort) with 2 minutes rest between each effort.