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Training at a glance:
Tuesday - 6:30-8 Bar End Track - grass session
Wednesday - 6:45 River Park - social Run
Thursday - 6:45-8 Bar End Track - tempo run and social runs
Saturday - 8:00 River Park - long run (check with Coaches)
Saturday - 9:30 Farley Mount (check with Coaches)
Sunday - various runs - speak to coaches

 

Sunday
May292016

Endurance training, Tues 31st May/Thurs 2nd June

Meet at 6.50 for club chat then drills at 7pm-ish with Lou.  Alan's away so Lou will be taking the track session and Karen Hazlitt will be leading the same session on the grass.

Tuesday

Those racing at weekend (Welsh Castle Relay, D. Day, South Coast Relays.

6 x 800 ( 90 rec. )

Others - 8x 800 ( 90 rec. )  All  800 's at alternating pace i.e. threshold/5k.

10 x 70 m. strides ( walk back )  .

Next few weeks:

1.  Threshold + 400s

2.  Pyramids

3.  Sets of 800, 400, 200.

 

Thursday - Threshold -  3 x 10 mins  ( 2 min jog )

Sunday
May222016

ENDURANCE TRAINING-TUESDAY 24TH. MAY

 

Meet at track for warm up , drills with Lou at 6.50pm. followed by club chat .Session starts at 7.05pm.

15 x  400 in sets of : 5, 4 ,3 ,2 , 1 ( 60 rec. ) between each rep ;.2 Mins between each set.

Complete Session for those in full training .   Either Grass or Track.

Next 4 Weeks ;

WK.1. 800 's

WK .2. Sets of Threshold + 400's

WK. 3. Pyramids

WK .4. Sets of 800, 400,200

Thursday Threshold :

5 x 7 Mins ( 90 jog rec. )

Alan Coveney

 

Sunday
May152016

ENDURANCE TRAINING -TUESDAY 17TH. MAY

Meet at track for warm up . Club chat at 6.50pm followed by Drills with Lou. Session starts at 7.05pm.

5 Sets of 1K + 400 M.

1K Threshold ( 0NGRASS ) followed by 400 hard. On grass or Track. (60 Rec.)

NEXT 4 WEEKS :

WK.1. Reducing sets of 400's

WK . 2. 800's

WK.3 . 1K Threshold + 400's

WK.4. PYRAMIDS

THURSDAY THRESHOLD

4 X 8 Mins ( 90  recovery. jog)

Alan Coveney

Sunday
May082016

ENDURANCE TRAINING TUESDAY MAY10 TH.

Meet track for warm  up . Then Drills with Lou at 6.50 pm. followed by club chat . Session starts @ 7.05.

I f racing : 6 x 800 's ( 90 rec. )

If not then 2 SETS of 5 x 400 ( 60 rec.  ) 3 MINS between sets.

Strides

NEXT 4 WEEKS :

WK.1. 5 SETS - 1K +400

WK.2. 15 X 400 ( REDUCING SETS )

WK.3. 800's

WK.4. 1K Thr.+ 400's

THURSDAY THRESHOLD

5 X 7 Mins ( 90  jog )

Alan Coveney 

 

Sunday
May012016

ENDURANCE TRAINING-TUESDAY 3RD. MAY

 

Meet at track for warm up . Club chat @ 6.50 pm followed by Drills with Lou. Session starts at 7.05 .

800''s ( 8 - 10 ) Depending on fitness .Alternating 5k / Threshold. ( 90 rec. )

If racing 6 x 800 ( 90 rec. )

NEXT 4 WEEKS ;

WK.1. 800's OR 400's

Wk. 2 . Sets of 1K + 400

WK.3. 400's

WK.4. 800 's

THURSDAY THRESHOLD :

5  X 7 Mins ( 90 jog )

Alan Coveney