Tuesday, June 16 , 2020 Training

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

Tuesday, June 9 , 2020

Tuesday, June 9 , 2020

Jun 8, 2020 | Tuesday Coached Sessions

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

Jun 2, 2020 | Tuesday Coached Sessions

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

Tuesday, May 26, 2020

Tuesday, May 26, 2020

May 26, 2020 | Tuesday Coached Sessions

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:

  • 1 to 2 X 4 km repeats (start with what you know that you can do – recommend marathon pace down to 1/2 marathon pace)/ 4 min recovery between
  • The same workout above by time: 20 minutes warm-up & cool-down/ 1 to 2 X 20 to 30-minute repeats (start with what you know that you can do – recommend marathon pace down to 1/2 marathon pace)/ 4 min recovery between

Peak-Sharpen:

  • 20 minutes warm-up & cool-down/ 600 meters flat distance: 20 minutes warm-up / 6 to 8 x 600 meters at 5 km to 10 km pace / 200 metres to 400 meters recovery/ 20 minutes cool-dow
  • By time on-road or trail: 20 minutes warm-up & cool-down / 90 seconds to 3 minutes at 5 km pace to 10 km pace effort/ 2-3 minute recovery

Tuesday, May 19, 2020

Tuesday, May 19, 2020

May 26, 2020 | Tuesday Coached Sessions

Cowichan Running

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.

Build:

  • 20 minutes warm-up and cool-down/ 1 to 3 x 2 km (start with what you know that you can do)/ half the time of your km for recovery. Run the 2 km repeats at 15 km to half marathon pace. If this pace is too easy, rather than increase speed, increase distance: run 4 to y km at current 15 km to q/2 marathon pace
  • The same workout above by time. Example 5 min km pace for 15 km, run 2 to 3 x 10 minutes at 5 min km pace effort
    Go long? Fine to maintain a couple longer distance runs of up to 2 hrs. It is not recommended to increase your time if you are struggling to maintain constancy in your weekly runs. Be careful not to increase the time by too much.

Peak-Sharpen:

  • 20 minutes warm-up and cool- down / 6 to 12 x 400 meters at 5 km to 10 km pace / 200 metres to 400 meters recovery
  • By time the same workout as above by time ( 5 km pace for 400 meters) on road or trail