CVRR Tuesday Sessions for August 25th - November 10th, 2020

 

Welcome to the late summer-fall 2020 CVRR Tuesday training sessions. The focus for this period is to build strength endurance and injury resistance. These sessions will also include speed training to keep the legs sharp. Every fourth week a time trial (optional) will be scheduled to give feedback as to how you are progressing and provides a strong training stimulus. Please be prepared to begin at 5:10 pm for dynamics and make sure you have done a warm-up run before. We will be implementing socially distance practice of at least 2 metres apart (due to Covid 19) and all runners will need to sign in and out from the session.

  • August 25th: Track Session – counting steps pyramid - 10 steps fast running and 10 steps easy working up to 90 steps and then working downwards again (8-9/10 effort).
  • September 1st: Blooming Barn Cruise Intervals with 2-5 x 5 minutes off 1-minute rest (8.5/10 effort or Threshold pace); 4 x 15 second strides off 45 seconds rest.
  • September 8th: Vanier Field Grass Intervals (2-4 x 5 minutes at 5 km race pace (8.5-9/10 effort) off 2-3 minutes recovery.
  • September 15th: Time Trial Tuesday; warm-up; 800 metres on track at close to race pace effort; 2-6 x 150 strides on track or 2-4 x 800 metres off 2-3 minutes at 5k race pace (8.5-9/10).
  • September 22nd: Horse Trails Fartlek: 1, 2, 3, 4, 3, 2- & 1-minute of brisk running off 1 minute easy. Pick your route and enjoy! Focus on running tall and relaxed.
  • September 29th: Vanier Field Grass Intervals at Tempo pace (8.5/10 effort) 3 laps, 2 laps, 1 lap and 1 lap off 2 minutes recovery; 4 x 15 second strides off 45 seconds.
  • October 6th: Blooming Barn Progression loop run: 10 minutes moderate (7.5/10) 10 minutes quicker (8/10); 10 minutes harder (8.5-9/10 effort); 4 x 15 seconds strides.
  • October 13th: Time Trial Tuesday; warm-up; 1600 metres on track followed by 2-6 x 150 metre strides or 2-4 x 800 metres off 2-3 minutes at 5 km race pace (9/10 effort).
  • October 20th: Horse Trails Fartlek: 2 x 90 seconds; 4 x 60 seconds; 4 x 30 seconds; 4 x 15 seconds off equal recoveries. Focus on good running form – a classic workout!
  • October 27th: Vanier Fields Grass Intervals: 2-6 x 1 lap at 5k race pace (9/10 effort) off 2-3 minutes rest.
  • November 3rd: Glacier Road Cruise Intervals at Tempo pace (8.5/10) 2-5 x 1200 metres off 1-2.5 minutes rest; 4 x 15 second strides on track off 45 seconds.
  • November 10th: Time Trial Tuesday; Warm-up; 1000 metres on track followed by 2-6 x 150 metres strides or 2-4 x 800 metres off 2-3 minutes at 5 km race pace (9/10 effort).