CVRR Tuesday Sessions for January 2nd, 9th, 16th, 23rd & 30th, 2018

~~CVRR Tuesday Sessions for January 2nd, 9th, 16th, 23rd and 30th, 2018

Happy New Year to all CVRR runners and wishing you the best of health and continued success in your training/racing endeavors! With the Island Race Series beginning soon we will continue to work on our strength endurance. As mentioned earlier it is most important to have a strong endurance foundation to successfully handle faster training and racing. Therefore, about eighty percent of our training is easy to moderate with about 20 percent at higher intensities to train the different energy systems ranging from Lactate Threshold, VO2 max, Repetition Training and Pure Speed training. The following workouts for this month will be a variety of the above. Once we get into the spring months we will emphasizes some extra higher intensity sessions to help fine tune performance for specific goals.

Tuesday Session for January 2nd, 2018
• Warm-up run of 10-20 minutes
• Dynamics on track at 5:10 PM
• Workout: Continuous Hill Circuit with 3-5 repeats (3 efforts per loop with each loop being 1.35 km) Strong effort on hills focusing on form but not full out!
• Cooldown run of 10-20 minutes

Tuesday Session for January 9th, 2018
• Warm-up run of 10-20 minutes
• Dynamics on track at 5:10 PM
• Workout: Intervals of 5-8 x 400 metres on track at VO2 Max pace (5k race pace) off 60 seconds active recovery. I will provide your 400 metre split times to focus on
• Cooldown run of 10-20 minutes (most important)!

Tuesday Session for January 16th, 2018
• Warm-up run of 10-20 minutes
• Dynamics on track at 5:10 PM
• Workout: 3-5 x 1500 metres at Threshold Pace (cruise intervals) on Vanier Driveway Circuit (comfortably hard pace) off 1minute active recovery
•  5 minutes easy run
• 4-6 x 15 second strides off 45 seconds focusing on relaxed form
• 10-20 minutes cooldown run (most important)!

Tuesday Session for January 23rd, 2018
• Warm-up run of 10-20 minutes (very important)!
• Dynamics on track at 5:10 PM
• Workout: Continuous Hill Circuit with 3-5 repeats (3 efforts per loop with each loop being 1.35 km) Strong effort on hills focusing on form but not full out!
• 10-20 minutes cooldown run

Tuesday Session for January 30th, 2018
• Warm-up run of 10-20 minutes
• Dynamics on track at 5:10 PM
• Workout: 4-6 x 800 metres on track at VO2 max pace (5K race pace) off 2-3 minutes active recovery between workbouts. I will provide your 400 metre splits to focus on.
• Cooldown run of 10-20 minutes

Please remember to be properly warmed up for these workouts and always complete an adequate cooldown after the session. If you are racing on a weekend always allow 3-4 easy days before. Also, allow adequate recovery from a race. Hence if you raced on a Sunday don’t blast a Tuesday night session. The above sessions may be modified due to weather and please make sure that you are always visible on the road.

Looking forward to seeing everyone!

Coach Neil