Workouts

Sample Workouts also see strava in social media

Capilano Eagles' coach, , uses a wide variety of training workouts designed to improve running performance. The list below illustrates the range of workouts that members of the Capilano Eagles are challenged with each week.

Tempo Workouts

• 15:00 at half marathon pace, 1:00 recovery, 10:00 at 10k pace.
• 2 x 12:00 with 1:00 recovery, done at half marathon pace.
• 15:00 at half marathon pace, followed by 4 x 400m repeats.
• 2 x 6:00 at half marathon pace, 2 x 4:00 at 10k pace, 2:00 recoveries between each.
• 4 sets of 2:00 hard, 1:00 recovery, 1:00 hard, :30 recovery, :30 hard, :30 recovery.

Interval Workouts

• 1:00/3:00/1:00, 3:00/5:00/3:00, 1:00/3:00/1:00, with 1:00 recoveries between all except for 2:00 recoveries before and after the 5:00 interval.
• Interval Ladder of 1:00, 2:00, 3:00, 4:00, 5:00, 4:00, 3:00, 2:00, 1:00. With 1:00 recoveries between each.
• Five sets of 1:00 interval, 1:00 recovery, 2:00 interval, 1:00 recovery, then followed by a 5:00 interval.
• Ten sets of :40 interval, :20 recovery. Then 2:00 recovery followed by ten sets of :20 interval, :40 recovery.
• Three long hill repeats (about :90), followed by five short hill repeats (about :35).
• 8:00 interval, 2:00 recovery, 8:00 interval, 2:00 recovery, 4:00 interval.

Track Workouts

• 800m on track, 1600m on road, 1600m on track, 800m on road, 800m on track.
• Set of 400m, 800m, 1200m, 1600m with 2:00 recoveries between each.

Also see our GPS groups:

Strava Sample workouts

GARMIN connect Sample workouts