Tuesday Night Track

TUESDAY NIGHT TRACK

Welcoming runners of all abilities and ambitions to increase your fitness, form, and speed in a positive and encouraging environment. Join us for the workout. Join us for the social.
 
Club Coach Neil Holm leads Tuesday Night Track workouts. Please arrive at 5 o’clock for an easy, self-paced, 10 minute warm-up run. At 5:10, Neil will lead the group in some dynamic stretching before the workout session. Tuesday track workouts are suitable for newer, non-competitive runners and experienced runners with specific race goals. During workouts, it is important to run an effort/pace that match your current level of fitness without trying to keep up with people who are faster than you. Improvement occurs with proper individual pacing and adequate rest between sessions. After each session, be sure to do an easy, self paced cool down run.
 
Please email Club Coach Neil Holm with any training questions at coach@cvrr.ca.
 
“Above all, train smart, stay safe, and enjoy!”
 

TRACK SCHEDULE

5:00 – Warm-up
5:10 – Drills & Strides
5:20 – Workout Followed by Cool-down
6:30 (approximately) – Finish

In this summer training phase, workouts will emphasize a mix of strength endurance (i.e. marathon pace, tempo pace, and hill circuits at 7.5-8.5/10 effort) and aerobic power (i.e. 5 km pace intervals at 9/10 effort.) Repetition pace workouts are also included (at 9.5/10 effort) to develop speed and good running mechanics.
 
Coach Neil often lists the number of repeats to do in a session, such as 2-5 × 5 minutes hard. If you are a newer runner, you should do 2-3 of these repeats to build your strength gradually. 
 
Perceived effort (1-10 scale) means how hard to push yourself. Using the scale, a 1-2/10 effort is very easy, so you can probably talk while running. A 9-10/10 effort is hard or very hard, so talking would be difficult. 
 
Make sure you always hydrate well during hot summer weather!
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TRACK SCHEDULE

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.

03

Mar

Track & Grass Challenge; 2-5 repeats at 90 percent effort (I pace @ 5k race pace) off 2 minutes rest.

10

Mar

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.

17

Mar

Track Tempo Cruise Intervals: 3-4 x1200 metres off 2-3 minutes rest. 4 x 15 second strides off 45 seconds rest.

24

Mar

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.

31

Mar

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.

07

Apr

Cross Country Grass Challenge – Vanier Fields: 3 Lap, 2 Lap and 1 Lap off 2 minutes at 85-percent effort.

14

Apr

Glacier Road Circuit 1200s: 2-5 x 1200 metres at 5k race (90 percent effort) off 3-4 minutes rest.

21

Apr

Track & Grass Challenge; 2-5 repeats at 90 percent effort (I pace @ 5k race pace) off 2 minutes rest.

28

Apr

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.
05

May

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.
12

May

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.
19

May

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.
26

May

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.

COACH NEIL HOLM

Coach Neil brings a wealth of experience as well as expertise and boundless enthusiasm to our Tuesday Night Training sessions. He has been a nationally ranked runner from 1500 metres up to the marathon distance. He started competitive running at age twelve with the Norwesters Track & Field club in West Vancouver. He later ran for Simon Fraser University on  an athletic scholarship and the Richmond Kajaks Track Club. Over the years he has been very fortunate to receive good coaching that helped him excel at various distances on the track, cross country and the roads. Some highlighted performances include a 3:56 for 1500 metres; 30:49 track 10,000 metres at the Harry Jerome Track Classic; 1:07:32 half marathon personal best and also winning the 2003 Vancouver First Half Marathon in 69:55. Neil was also the first Canadian finisher in the 2000 Boston Marathon in 2:32. In 2003 Neil ran the Chicago Marathon with a personal best time of 2:26 adding to his total of five marathons under two hours and thirty minutes. Neil still competes as a masters runner. He was the winner of the 2007 California International Marathon (masters division) in 2:32 at age 42.

As a master Neil also placed 7th overall in the 2008 Victoria Marathon in 2:36.

Neil continues to be passionate about running and endurance sports in general and believes in long term development and performance over one’s life. As a coach he fosters consistent and progressive training practices that acknowledge the uniqueness of each athlete in order for them to reach their goals. More recently Neil has become actively involved in Nordic ski racing during winter months. He is also a NCCP community ski coach for the Strathcona Nordics that includes coaching his two children.

Neil and his family are avid outdoor enthusiasts that enjoy hiking, cycling, swimming and exploring the beautiful BC coast during the summer months. Neil works as an instructor at North Island College and holds a Masters degree in education.

Please contact Neil Holm with any questions at coach@cvrr.ca.