Tuesday Track

CVRR Tuesday Training Sessions for January 22nd-March 26th, 2019

~~CVRR Tuesday Training Sessions for January 22nd- March 26th, 2019
Welcome CVRR runners to the mid-later winter training sessions. The focus over the next nine weeks will be directed towards those planning on racing the Comox Valley Half Marathon on March 24th. However, these workouts are just as suitable for marathon training build-up and beneficial for shorter races too. Again, if racing is not in your plans just come out and enjoy as these workouts will help build your strength endurance and speed over time.  Please remember to always get an adequate warm-up run in of at least 10 minutes and a cooldown run of 10-20 minutes along with some gentle stretches (pls. ask me about the cooldown stretches if not sure). We start the dynamic drills at 5:10 PM at the track. For those training for half marathon and marathon I would suggest that you aim on doing a long run at least every other weekend of 90-120 minutes. During the week (if you wish) you can do a second workout on a Friday (alternating) within the first 5 weeks leading up to the Comox Half that could include a steady 20 minutes Tempo run on one week and 4-6 x 5 minutes Tempo cruise intervals (off 1 minute recoveries) on the other week. For week 6, 7 & 8 & 9, I would drop the second weekly session but do a modified long run in week 6 that may include 45 minutes of easy running; 30 minutes at Marathon pace and 10 minutes at Threshold pace (15k race pace) followed by 15 minutes easy. Weeks 7, 8 & 9 should only consist of one harder session (Tuesday). If you are doing some of the other Island races, please always give yourself two easy days to recover so if you come to the Tuesday session run easily (no workout as the race was your workout! Never do a second hard session the week that you are racing and above all, always listen to your body and err on the side of being conservative! Remember do the least amount to yield the maximum result!

January 22nd
• Road circuit Cruise Threshold Intervals at 15km race pace (3-5 x 1500 metres off 1 minute rest; 5 minute recovery; 4 x 15 second strides off 45 second rests

January 29th
• 4-6 x 400 metres on track at Repetition pace off 400 metre jogs (splits will be provided)

February 5th
• 15 minutes Threshold run (comfortably hard) on road circuit
• 5-7 minutes recovery jog
• 4-6 x 30 second hills at Rep pace off full recoveries walking down the hill

February 12th
• Track session with step counting at approximately 5 km race pace
• 10 steps easy/10 steps hard working up to 100 steps easy/100 steps hard and then working downwards towards 10/10 steps again. This is a fun and dynamic workout!

February 19th
• Vanier Hill Road Circuit with 3 pickups (per 1.35 km circuit)
• 3-4 circuits at 5km race pace effort

February 26th
• 3-5 x 800 metres on the track at I pace (5km race pace) (splits will be provided) with 2-3 minutes recovery jogs

March 5th
• 2 x 10 minutes at Threshold Pace on road circuit (comfortably hard) off 2 minutes rest
• 1-2 x 5 minutes at Threshold Pace off 1 minute rest
• 4 x 15 second strides off 45 seconds rest

March 12th
• Mixed Workout on the Track: 2 x 5 minutes at Threshold Pace (comfortably hard) off 1 minute rest
• 2 x 800 metres at I pace (5 km race pace) (splits will be provided) off 2-3 minutes rest
• 3 x 200 metres at Rep pace (splits will be provided) off 200 metre jogs

March 19th
• 3 x 1200 metres at Threshold to Half Marathon race pace (on the track) off 2 minutes rest


March 26th
• Easy recovery run for those who raced the Half Marathon (30-45 minutes) or Mono Fartlek run (2x 90 seconds hard; 4 x 60 seconds; 4 x 30 seconds; 4 x 15 seconds off equal recovery times





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