CVRR Tuesday Training Sessions for December 5th, 12th, 19th and 26th, 2017

~~CVRR Tuesday Training Sessions for December 5th, 12th, 19th and 26th, 2017
Hello, all CVRR runners and welcome to the winter training sessions for the next month. We will continue to focus on building endurance and strength during this period. This training will help set us up for upcoming racing (if in your plans) for next year such as the Island Race Series and our local Comox Valley Half Marathon. During the winter months it is especially important to give yourself adequate warm-up before the workouts followed by a generous cooldown. The extra time on your feet doing the warm-up/cooldown segment is a great endurance builder.

CVRR Tuesday Training Session for December 5th
• Warm-up of 10-20 minutes easy
• Dynamics at 5:10 PM on track
• Workout: Threshold Cruise Intervals (4-6 x 1000 metres) on track off 60-90 seconds active recovery walk/jog. We will start the Intervals at the 200 metre mark (NW corner of track) and finish at the regular place. Recovery will be to walk/jog across field back to starting point. The pace should be comfortably hard and I will have 400 metre split times for you to focus on.
• Easy walk/jog of 5 minutes
• Strides (4 x 15-20 seconds off 45 seconds rest) with focus on smooth running mechanics (relaxed shoulders and running tall).
• Cooldown run of 10 – 20 minutes (most important)!

CVRR Tuesday Training Session for December 12th
• Warm-up of 10-20 minutes
• Dynamics at 5:10 PM on track
• Workout: Hill circuit on Vanier School Driveway: 3-5 x 1350 metres per loop. This is a continuous circuit with 2 hills and one flat with downhill section (per loop) focusing on quality running but not full out. A great strength builder!
• Cooldown run of 10-20 minutes (most important)!

CVRR Tuesday Training Session for December 19th
• Warm-up run of 10-20 minutes
• Dynamics at 5:10 PM on track
• Workout: Threshold Cruise Intervals on Vanier School Driveway Circuit:
   3-5 x 1500 metres at comfortably hard pace off 1 minute rest
• Easy 5 minute walk/jog
• 4 x 15-20 second strides at a controlled pace focusing on form off 45 seconds easy.
• 10-20 minutes easy cooldown (most important)!

CVRR Tuesday Training Session for December 26th
• Warm-up run of 10-20 minutes
• Dynamics at 5:10 PM on track
• Workout: Step counting Ladder Intervals on track at 5-10 K race pace effort: Runners will count their right foot steps (footfalls): For example, we will start with running 10 right footsteps at a fast pace followed by 10 right foot steps at an easy pace. This will follow with 20 right foot steps at a hard pace and then an easy 20 footsteps. We will then do 30/30;40/40 all the way until we reach 100/100 and then work downward to 90/90; 80/80 until we get back to 10/10. This is a fun workout and yes you will be responsible to count your own steps!
• Optional Bikini/Speedo Blast off for last lap of session (TBA)
• Cooldown run of 10-20 minutes (most important)!

Hope to see you all there!

Neil