CVRR Tuesday Training Sessions- March 3rd- May 26th, 2020

This program is cancelled until further notice.

~~Welcome everyone to the Spring 2020 training sessions. During this phase these workouts will focus on continued strength endurance building while developing speed and fluid running mechanics. These workouts are suitable for all running race distances including triathlon. If racing is not in your plans these workouts will certainly give a boost to your running fitness and enjoyment. Please be ready to start at 5:10 pm for the dynamic warm-up.
• March 3rd:  Track & Grass Challenge; 2-5 repeats at 90 percent effort (I pace @ 5k race pace) off 2 minutes rest.
• March 10th: Cruise Intervals (85% effort) on Blooming Barn circuit. 2 x 10 minutes off 3 minutes easy and 1-2 x 5 minutes off 1 minute easy; 4 x 15 second strides off 45 seconds
 March 17th: Track Tempo Cruise Intervals: 3-4 x1200 metres off 2-3 minutes rest. 4 x 15 second strides off 45 seconds rest
 March 24th: Horse Trails Fartlek with 1,2,3,4,3,2 & 1 minute off 1 minute easy. A fun and varied pace workout done in a group while taking turns leading.
 March 31st: Track Session: 1 x 1200 metres at Tempo pace (85 percent effort); 2-4 x 200 metres at Rep pace (95 percent effort) off 2-3 minutes; 1 x 1200 metres at Tempo pace.
• April 7th: Cross Country Grass Challenge - Vanier Fields: 3 Lap, 2 Lap and 1 Lap off 2 minutes at 85-percent effort.
 April 14th: Glacier Road Circuit 1200s: 2-5 x 1200 metres at 5k race (90 percent effort) off 3-4 minutes rest.
 April 21st:  Track & Grass Challenge; 2-5 repeats at 90 percent effort (I pace @ 5k race pace) off 2 minutes rest.
• April 28th: Horse Trails Fartlek: 2 x 90 seconds off 90 seconds; 4 x 60 seconds off 60 seconds; 4 x 30 seconds off 30 seconds; 4 x 15 seconds off 15 seconds.
 May 5th: Blooming Barn Tempo Loop: 20 minutes at Threshold pace (comfortably hard at about 85 percent effort). 4 x 15 second strides off 45 seconds recovery.
 May 12th: Track Session: 2-5 x 800 metres at Interval pace (5 km race pace or about 90 percent effort) off 2-3 minutes recovery between efforts.
• May 19th: Vanier Grass Cruise Intervals: 2-6 x 1 lap (approximately 700 metres) at 80-85 percent (Threshold Pace) effort or comfortably hard. Rest between efforts is 1 minute.
• May 26th: Track Session: 1-2 x 1200 metres at Threshold Pace (85 percent effort); 3 minutes rest; 2-4 x 400 metres at 90 percent effort off 2 minutes; 5 minutes rest; 2-4 x 200 metres at Rep pace (95 percent effort) off 2 minutes.