CVRR Tuesday Sessions for March 20th - April 24th, 2018

~~CVRR Tuesday Training Sessions for March 20th, 27th, April 3rd,10th,17th & 24th, 2018
Well done to all who competed in the Comox Valley Half Marathon this Sunday. Everyone ran very strong with solid performances. Your consistency and hard work is paying off! Also, noted thanks to the numerous hard-working volunteers that made this race event such a success!
We are now entering the spring phase of our training program. During this time some runners are focusing on upcoming marathons while others are aiming for the shorter high intensity 5km races. Again, if racing is not in your plans these workouts can help you develop your strength endurance, speed/efficiency as a runner. Becoming a more efficient runner can make your running more enjoyable and may reduce your chance of injury.
This spring phase over the next six weeks will continue to focus on maintaining our strength endurance and aerobic power while developing more speed and efficiency.

CVRR Tuesday Session for March 20th
• 10-20 minutes warm-up run
• Dynamics @ 5:10 PM
• Easy 30-45-minute run on horse trails (recovery for those who ran the Half Marathon- most important!). Fartlek run on horse trails for those who didn’t race.
• Cooldown for runners who did the fartlek session

CVRR Tuesday Session for March 27th
• 10-20 minutes warm-up
• Dynamics @ 5:10 PM
• 2-3 x 1000 metres at Threshold pace (on track) off 1 min recovery
• 6 x 200 metres at Repetition pace off 2 minutes recovery (splits will be provided)
• 10-20 minutes cooldown run

CVRR Tuesday Session for April 3rd
• 10-20 minutes warm-up run
• Dynamics @ 5:10 PM
• 4-7 x 1 lap of Vanier field grass loop at 5k race pace (V02 Max pace) effort off 2-3 minutes recovery.
• 10-20 minutes cooldown run

CVRR Tuesday Session for April 10th
• 10-20 minute warm-up run
• Dynamics @ 5:10 PM
• 4 x 400 metres off 3-4 minutes at Repetition Pace (fast and controlled pace)
• 2-4 x 200 metres off 2-3 minutes at Repetition Pace (I will provide split times)
• 10-20 minute cooldown run (very important)!

CVRR Tuesday Session for April 17th
• 10-20 minutes warm-up run
• Dynamics @ 5:10 PM
• Timed Fartlek run on horse trails (1,2,3,4,3,2,1 minutes off 1-2 minutes easy) while running with a partner and taking turns leading the workbout.
• 10-20 minutes cooldown run

CVRR Tuesday Session for April 24th
• 10-20 minutes warm-up
• Dynamics @ 5:10PM
• 5-8 x 400 metres (on track) at 5k race pace off 200 metre float (easier but steady run)
• 10-20 minutes cooldown run