CVRR Tuesday Sessions for February 6th, 13th,20th,27th,March 6th & 13th

~CVRR Tuesday Training Sessions for February 6th,13th,20,27, March 6th & 13th, 2018

Hello CVRR athletes and welcome to the mid-winter training sessions. With just a little more than six weeks away from our Comox Valley Half Marathon on March 18th, we will direct our general focus to this race. Even if this race is not in your plans, these workouts are suitable for all runners who want to continue to build strength endurance and speed. Please remember if you are racing on a weekend to always allow yourself at least 3 days easy recovery (minimum) before the next workout!
Well done so far to all of you who have raced in the last two series races. CVRR continues to show a very strong results presence from our lovely Comox Valley!
Please make sure that you are getting a 90 minute plus long run on the weekend at least every other week.

Training Session for February 6th: (Focus: Lactate Threshold – comfortably hard pace)
• Warm-up 10-20 minutes easy
• Dynamics @ 5:10 PM
• 4-6 x 1000 metres at Threshold pace (on track) off 1minute recovery.
(You will be provided splits)
• 4 x 15 second strides off 45 seconds focusing on form and leg turnover
• Cooldown run of 10-20 minutes

Training Session for February 13th (Focus: Lactate Threshold & Speed/ Mechanics)
• Warm-up run 10-20 minutes
• Dynamics @ 5:10 PM
• 15 minute Threshold run (comfortably hard) on Vanier Driveway Circuit
• 5-7 minutes easy running
• 3-4 Short hill repeats of 20-30 seconds at hard pace (not full out and focusing on form) with 90 second plus recovery walking back downhill.
• Cooldown run of 10-20 minutes

Training Session for February 20th: (Focus VO2 Max for Aerobic Power)
• Warm-up run 10-20 minutes
• Dynamics @ 5:10 PM
• 4-6 x 800 metres on track at VO2 Max pace off 2-3 minutes recovery
(I will provide you with your split times).
• 10-20 minutes cooldown run

Training Session for February 27th: (Focus on Strength Endurance)
• Warm-up run of 10-20 minutes
• Dynamics @ 5:10 PM
• 3-5 Continuous Hill Circuit on Vanier Driveway (1.35km per loop) with 3 efforts per loop (run hills at a moderately hard effort focusing on good form)
•  Cooldown run of 10-20 minutes

Training Session for March 6th: (Focus: Lactate Threshold)
• Warm-up run of 10-20 minutes
• Dynamics @ 5:10 PM
• 1 x 10 minute with 2 minutes rest; 2-3 x 5 minutes with 1minute rest at Threshold Pace-Half Marathon Pace (comfortably hard pace) on Dove Creek Road circuit 5.1 km loop.
• 4 x 15 second strides focusing on form off 45 second rests
• Cooldown run of 10-20 minutes

Training Session for March 13th: (Focus: Lactate Threshold Cruise Intervals)
• Warm-up run of 10-20 minutes
• Dynamics @ 5:10 PM
• 3-4 x 1200 metres on track at Threshold Pace (comfortably hard) off 2 minutes recovery. (I will provide the split times per 400 metres).
• 4 x15 seconds strides focusing on form off 45 seconds rests
• Cooldown run of 10-20 minutes

Looking forward to seeing all at the track and Happy Training!

Neil