CVRR Tuesday Sessions for November 7th & 14th, 2017

~~CVRR Tuesday Sessions for November 7th & 14th, 2017
Hello all CVRR runners and welcome to the winter training sessions. The focus here will be to continue to build our strength endurance through Tempo runs, Hill Circuits and VO2 max intervals to a lesser extent. This training will help develop further specific fitness for the upcoming Island race series in the new year. However, if racing for you is not on the horizon these workouts will be helpful to take your running to a new level while also providing some variety to keep things interesting.
As we are now heading into the winter months please be advised to be aware of slippery road/track conditions. Also, some reflective clothing is always a good idea!

CVRR Tuesday Session for November 7th
• Warm-up 10-20 minutes easy
• Dynamics at 5:10 PM on track
• Workout: 3-4 x 1200 metres on track at Threshold pace (comfortably hard) off 2 minute rests (I will give you the 400 metre splits to focus on).
• 4 x 15-20 second strides off 45 seconds easy
• Cooldown run of 10-20 minutes
Please note that if the track is not in good shape we will be on the Vanier Driveway Road Circuit.

CVRR Tuesday Session for November 14th
• Warm-up run of 10-20 minutes easy
• Dynamics at 5:10 PM on track
• Workout: Hill circuit on Vanier Driveway with focus on strength endurance and running mechanics. (Specific circuit details announced at session).
• Cooldown run of 10-20 minutes (very important)!
Looking forward to seeing everyone at the track and welcome winter!
Coach Neil