Tuesday Track

CVRR Tuesday Sessions for September 4th - October 30th, 2018

Hello CVRR runners and welcome to the Fall 2018 Tuesday training sessions! I hope you all had a great summer running wise with some quality family time too. The focus for the next two months will be to rebuld our strength endurance. If you have had a busy summer of racing or were lower key these workouts will allow you to re-group and build upon your existing fitness. The fall is also a great time to build the running base for that upcoming cross country trail race or that half or full marathon. Above all, fall is the time to just get back to the basics and enjoy the true essence of distance running in our beautiful environment. Many thanks to those dedicated CVRR runners who covered the training sessions for me while I was away this summer!

Training Plans and Principles:

Please do a 10-20 minute easy warm-up run before the session begins.

Please be ready to go at 5:10 PM for dynamic drills at the track (sometimes we will move to another location once we meet).

Please always do a 10-20 minute cooldown run after the session.

Above all - please have fun and always listen to your body! If you are racing on the weekend please let me know. If you had raced the previous weekend please take it easy at the session to avoid injury!

Training Session: September 4th: Horse Trails Sausage Fartlek: 2min30sec;5min;2min30s;5min;2min30s off 2 minutes recovery. Please run in a group taking turns leading the indivual work-bout! This wokout is done at a hard pace or depending on how you feel.

September 11th: Blooming Barn Loop 20 minute Tempo run (comfortably hard pace on 5.1 km loop); 4 x 15 second strides off 45 seconds break.

September 18th:Grass Field Intervals at VO2 max pace (5km race pace): 6-8 reps of 75 sec hard off 45 seconds easy.

September 25th:Hill Circuit Continuous (1.35km per loop with 3 efforts at moderate-strong effort). 2-4 loops

October 2nd: Horsetrails Sausage Fartlek: 6-7 x 3 minutes hard off 2 minutes easy in a group setting. Each member leads a workbout and works togeither!

October 9th: Track Session (VO2 max effort - 5 km race pace effort) Step Counting 10/10-100/100 and return. I will give further details - this is a fun and challenging session!

October 16th: Grass Cruise Intervals: 3-4 x 2 laps off 60-90 seconds recovery at comfortably hard pace.

October 23rd: Hill Circuit Continuous on 1.35 km loop (3 efforts per loop) (3-4 loops)

October 30th: Track VO2 Max Intervals (4-6 x 400 metres at I pace off 60-90 seconds).


What is Tuesday Night Track?

Hello. Welcome to CVRR Tuesday Night Sessions. These sessions are for anyone who wants to run. You may want a social/easy session. You may be a serious runner who will push hard on the session in order to aim towards a specific running goal. You may even wish to skip some of the session, based on your needs/goals. It really doesn't matter to me how you run these sessions, because we all have different kinds of goals in running. The only prerequisite is: you should be able to run 5km continuously. (Hence, for new runners, the annual CVRR running clinic is a great way to prepare for these sessions.)

Club Coach Neil Holm

Neil 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.


“The miracle isn't that I finished. The miracle is that I had the courage to start.” 

― John Bingham