Ceevacs Coached Sessions: November 2021 to the end of April 2022

Ceevacs Coached Sessions: November 2021 to the end of April 2022

Oct 29, 2021 | Tuesday Coached Sessions

  • Ceevacs Coached Sessions: November 2021 to the end of April 2022, starting  Tuesday November 2, 2021.  Coach Sheron Chrysler will be Coaching Group Sessions Tuesdays at 8:00AM or 5:30PM at the Cowichan Sportsplex. $50 for 3 Months $90 for 6 Months or $40 for an 8 session punch card. Preferred method of payment is etransfer to ceevacsdeposits@gmail.com

*2021 Ceevacs Roadrunners Run & Walk Clinic members receive a $15 dollars saving. Ceevacs membership and Tuesday coached sessions for $100. Payment via etransfer.  

Coached Sessions 2020/2021

Coached Sessions 2020/2021

Nov 1, 2020 | Tuesday Coached Sessions

  Coached sessions will begin Tuesday November 3rd and run through till April. Coach Sheron Chrysler will be Coaching Group Sessions Tuesdays at 8:00AM or 5:30PM at the Cowichan Sportsplex. $50 for 3 Months $90 for 6 Months or $40 for an 8 session punch card. In order to participate in coached sessions, you must have completed the waiver and participant agreement.
Tuesday, July 7, 2020 Training

Tuesday, July 7, 2020 Training

Jul 6, 2020 | Tuesday Coached Sessions

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

Jun 29, 2020 | Tuesday Coached Sessions

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

Jun 22, 2020 | Tuesday Coached Sessions

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

Coached Sessions 2020/2021

Tuesday, June 16 , 2020 Training

Jun 15, 2020 | Tuesday Coached Sessions

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