Tuesday, July 7, 2020 Training

Tuesday, July 7, 2020 Training

Base – Maintain: Usually an easy talk pace. Maintain a consistent volume and frequency prior to BUILD.

• 45 to 60 minutes with 4 to 6 times 50 meters to 100-meter strides worded into the middle of the run
• 45 to 60 minutes of hilly run. Run smooth and steady up the hill. A quicker leg turn-over, recover and run easily in between hills
• Get out there for a run! 45 to 60 minutes on a flat to moderate surface
• 60 to 90-minute run if you are currently running over 60 minutes for your longest run

Build: Increasing distance. What is your goal? 5 km, 10km, 1/2 Marathon. Marathon….?? Work on pacing

• 20 minute warm-up & Cool down – 1 to 2 minutes at 15 km to marathon pace
• 60 to 90 minute run with 4 to 6 x 50 meter strides

Peak-Sharpen: Maximum effort in speed and tempo. Maximum build in endurance. Know your goal pace

• 20 minutes warm-up & cool-down/ 5 km dress rehearsal – 10 km pace or fastest pace that you can maintain for 5 km

• 20 minutes warm-up & cool-down/ 20 to 30 at 10 km pace effort , or fastest pace that you can maintain for 20 to 30 minutes

* Above sessions can take place on road, trail or track

ceevacs running
Tuesday, June 30 , 2020 Training

Tuesday, June 30 , 2020 Training

Happy day before Canada Day!!

A repeat of last week. Or, a run of your choice.

Base – Maintain: Usually an easy talk pace. Maintain a consistent volume and frequency prior to BUILD.

* 45 to 60 minutes with 4 to 6 times 50 meters to 100-meter strides worded into the middle of the run
* 45 to 60 minutes of hilly run. Run smooth and steady up the hill. A quicker leg turn-over, recover and run easily in between hills
* Get out there for a run! 45 to 60 minutes on a flat to moderate surface
* 60 to 90-minute run if you are currently running over 60 minutes for your longest run

Build: Increasing distance. What is your goal? 5 km, 10km, 1/2 Marathon. Marathon….?? Work on pacing

* 20 minute warm-up & Cool down – 20 to 40 minutes harder effort at 15 km to marathon pace
* 60 to 90 minute run with 4 to 6 x 50m strides

Peak – Sharpen : Maximum effort in speed and tempo. Maximum build in endurance. Know your goal pace

* 20 minutes warm-up & cool-down/ 2 to 3 x 15 minutes at 10 km to marathon pace (current pace that you can maintain, talking is lightly labored)

* Above sessions can take place on rod, trail or track

Tuesday, June 23 , 2020 Training

Tuesday, June 23 , 2020 Training

Tuesday, June 23 , 2020 Training

Base – Maintain:

Usually an easy talk pace. Maintain a consistent volume and frequency prior to BUILD.
• 45 to 60 minutes with 4 to 6 times 50 meters to 100-meter strides worded into the middle of the run
• 45 to 60 minutes of hilly run. Run smooth and steady up the hill. A quicker leg turn-over, recover and run easily in between hills
• Get out there for a run! 45 to 60 minutes on a flat to moderate surface
• 60 to 90-minute run if you are currently running over 60 minutes for your longest run

Build:

Increasing distance. What is your goal? 5 km, 10km, 1/2 Marathon. Marathon….?? Work on pacing
• 20 minute warm-up & Cool down – 20 to 40 minutes harder effort at 15 km to marathon pace
• 60 to 90 minute run with 4 to 6 x 50m strides

Peak-Sharpen:

Maximum effort in speed and tempo. Maximum build in endurance. Know your goal pace
• 20 minutes warm-up & cool-down/ 2 to 3 x 15 minutes at 10 km to marathon pace (current pace that you can maintain, talking is lightly labored)

* Above sessions can take place on rod, trail or track

Tuesday, June 16 , 2020 Training

Tuesday, June 16 , 2020 Training

Tuesday, June 16 , 2020 Training

Note: If meeting at 8 am at the front Sportsplex parking on Chesterfield, please wear your Ceevacs colours. We would like to take a few photos for our website

Base -Maintain:
• 45 to 60 minutes with 4 to 6 times 50 meters to 100-meter strides worded into the middle of the run
• 45 to 60 minutes of hilly run. Run smooth and steady up the hill. A quicker leg turn-over, recover and run easily in between hills
• Get out there for a run! 45 to 60 minutes on a flat to moderate surface
• 60 to 90-minute run if you are currently running over 60 minutes for your longest run

Build:
• 20 minute warm-up & Cool down – 6 to 10 x 1 minute hills / recovery down
• 60 to 90 minute run with 4 to 6 x 50 to 100 meter strides in middle of run/ full recovery between

Peak-Sharpen:
• 20 minutes warm-up & cool-down/ 2 to 4 x 1 mile (4 laps) meters (2 laps of the track) at 10 km down to 5 km pace / 400 meters recovery or half the time of the mile for recovery/ 20 minutes cool-down
• By time on-road or trail: 20 minutes warm-up & cool-down time for mile pace for 10 km to 15 km ace effort / 3 to 4 minute recovery

Tuesday, June 9 , 2020

Tuesday, June 9 , 2020

Base -Maintain:
• 45 to 60 minutes with 4 to 6 times 50 meters to 100-meter strides worded into the middle of the run
• 45 to 60 minutes of hilly run. Run smooth and steady up the hill. A quicker leg turn-over, recover and run easily in between hills
• Get out there for a run! 45 to 60 minutes on a flat to moderate surface
• 60 to 90-minute run if you are currently running over 60 minutes for your longest run

Build:
• 20 minute warm-up & Cool down – 1 X 6 km (start with what you know that you can do – recommend marathon pace down to 1/2 marathon pace)/ 4 min recovery between
• 20 minute warm-up & Cool down – 2 X 3 km repeat (start with what you know that you can do – recommend marathon pace down to 1/2 marathon pace )/ 2 minute to 4 minute recovery between
• The same workout above by time: 20 minutes warm-up & cool-down/ time that you run 6 km or 3 km at marathon pace down to 1/2 ma
• 90 minute run

Peak-Sharpen:
• 20 minutes warm-up & cool-down/ 4 to 6 to 8 x 800 meters (2 laps of the track) at 10 km down to 5 km pace / 200 metres to 400 meters recovery/ 20 minutes cool-down
• By time on-road or trail: 20 minutes warm-up & cool-down time for 2 laps at 10 km down to 5 km pace effort / 3 to 4 minute recovery

Tuesday, June 2, 2020

Tuesday, June 2, 2020

Base-Maintain:
. 45 to 60 minutes with 4 to 6 times 50 meters to 100-meter strides worded into the middle of the run

. 45 to 60 minutes hilly run. Run smooth and steady up the hill. A quicker leg turn-over, recover and run easily in between hills

. Get out there for a run! 45 to 60 minutes on a flat to moderate surface.
. Longer run of 60 min to 90 min for runners currently at 60 minutes

Build:

. 20 minutes warm-up/ pyramid 1, 2, 3, 4, 3, 2, 1 all minutes with one minute recovery. Run at the same effort for each, should feel easier as you come down the ladder/20 minutes cool-down

. Workout above adding 4,5,6,5,4(whatever increment that you can maintain) . Go long? Fine to maintain a longer distance runs of up to 2 hrs.

Peak-Sharpen:

. Measured 800 meters flat distance: 20 minutes warm-up / 3 to 6 x 800 meters at 5 km to 10 km pace / 200 metres to 400 meters recovery/ 20 minutes cool-down

. Same workout as above by time/effort on road or trail. Make sure to warm-up and cool-down 20 minutes