CVRR Tuesday Sessions for September 12th & 19th, 2017

~~CVRR Tuesday Sessions for September 12th and September 19th, 2017
Hello all CVRR athletes and hope everyone is ready for an exciting fall!
The sessions will focus on building strength and endurance for upcoming races that may include a Fall Marathon, Half Marathon, cross country or trail races such as the Perseverance.

Tuesday September 12th, 2017
• Warm-up 10-20 minutes
• Dynamics at track (5:10 PM) with drills and strides
• Grass Intervals at 5 k race pace: 4 x 1 lap (700 metres) off 2 minutes recovery jog/walk.
• Strength drills
• Cooldown run of 10-20 minutes easy followed by stretching

Tuesday September 19th, 2017
• Warm-up 10-20 minutes
• Dynamics at track (5:10 PM)
• Easy run to Dove Creek/Blooming Barn Loop
• 20 minutes at Tempo pace (comfortably hard) on 5.1km loop. Once 20 minutes is completed then go easy.
• 4 x 20 second strides off 45 second recovery
• 10-20 minutes cooldown followed by stretching

Looking forward to seeing everyone!
 Neil