Tuesday Track

CVRR TUesday Sessions for May1st- June 12th, 2018

Hello CVRR athletes and welcome to the mid to late spring training sessions.
The focus for this phase is to continue to work all energy systems ranging from lactate threshold to anaerobic repetition training. This is a period from now on into the summer session where some runners like to continue to focus on road races (5, 10k and half marathons), trail racing and perhaps even some track racing or that upcoming triathlon. However, this period could also be a well- deserved break from racing and allow one to rebuild their overall strength/mental energy and above all enjoy the true essence of running. Regardless of your plans the following workouts should help to keep you mentally and physically stimulated. Please always remember if you have run a race on the weekend it is essential that you do not run hard at a Tuesday session (best to go for an easy and relatively short run).

CVRR Session for May 1st
• 20 minute warm-up run
• Dynamics at 5:10 PM
• Horse trails fartlek session: 2 min 30s; 5 min, 2 min 30s; 5 min; 2 min 30s off 2 min recovery runs at a mixed pace in groups over varied terrain
• 10-20 minutes cool-down run

CVRR Session for May 8th
• 10-20 minutes warm-up run
• Dynamics at 5:10 PM
• Mixed Session on track: 2 x 1000 metres at Threshold Pace of 1 minute recovery; 5 minutes easy; 2 x 600 metres at I pace off 2-3 minutes recovery; 5 minutes easy; 2-4 x 150 metre strides focusing on fast running with good form and walk back to starting point at corner of track. (pace times will be provided).
• 10-20 minutes cool-down run

CVRR Session for May 15th
• 10-20 minutes warm-up run
• Dynamics at 5:10 PM
• Grass Cruise Interval Session: 4 x 2 laps at Threshold Pace (comfortably hard running) off 1 minute rest.
• 4 x 15 second strides off 45 seconds easy
• 10-20 minutes cooldown on grass

CVRR Session for May 22nd
• 10-20 minutes warm-up run
• Dynamics at 5:10 PM
• Track VO2 Max Interval Session: 3 -5 x 800 metres at 5km race pace off 3 minutes recovery
• 10-20 minutes cooldown

CVRR Session for May 29th
• 10-20 minutes warm-up ru
• Dynamics at 5:10 PM
• 15 minutes Tempo run on Glacier View Road circuit (1200 metres) incorporating Vanier grass field at comfortably hard pace
• Hill repeats 3-5 x 30 seconds at a controlled but quick pace focusing on running tall (Rep Pace with full recoveries walking down the hill)
• 10-20 minutes cooldown

CVRR Session for June 5th
• 10-20 minutes warm-up run
• Dynamics at 5:10 PM
• 4-6 x 400 metres on track at 5k race pace off 200 metre float runs of 50-60 seconds. I will provide the pace times and we will begin with a 2 metre float run.
• 10-20 minutes cooldown

CVRR Session for June 12th
• 10-20 minutes warm-up run
• Dynamics at 5:10 PM
• 20 minutes continuous Tempo run (comfortably hard) on horse track
• 4 x 15 second strides off 45 seconds easy
• 10-20 minutes cooldown run




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

Group Runs

The CVRR promotes and encourages group runs and welcomes runners to join us. Contact the person before coming out to confirm details.   If you wish to lead a run please contact events@cvrr.ca and we can add your run to the list.

Please be advised that these are informal runs and you run at your own risk.  

These are not CVRR sanctioned runs. 






The 10K Run is a scenic course, part road, part trail that winds through Rathtrevor Beach Provincial Park and along the beautiful oceanfront.

Nautical Days 4 Miler


2017 Results

Overall Results (PDF)  |  Age Category Results (PDF)

On BC Day, as part of Comox Nautical Days celebrations, Comox Valley Road Runners will be holding a 4 Mile Road Race through the streets of Comox.

The race can claim the record of being the longest continuously held race in British Columbia and this year will be the 48th continuous year the race has been held.

CVRR Member Made Videos

By Kindle:
link to SHAW CVRR high quality professional video!
(preliminary sponsor advertising lasts about 15 seconds)
my low quality youtube promo