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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
Oct262014

ENDURANCE SESSION -TUESDAY 28TH. OCTOBER

 

Meet at track for warm up .Drills @ 6.50pm with Lou .Session starts at 7.00pm.

 

6 x 800 (Alternating Threshold/5 k pace )

If not racing : 2 extra 800's

Strides

WK.1 Hills + mile reps

WK.2   800 's

WK.3 Hills + mile reps

WK. 4 Hills + mile reps .

THURSDAY THRESHOLD

6 X 5Mins ( 2 min jog )

TOP TIP : Warm up in good clothing .When session finished , immediately replace clothing to warm down .

 

Alan Coveney

 

 

 

Sunday
Oct262014

Grass session for Tues 28th Oct

2 sets of (5 mins t’hold, 90 secs 3k pace, 5 mins t’hold, 90 secs 3k pace continuous) 

3 mins between sets.

It's a cracker.

Monday
Oct202014

Grass session for Tues 21 Oct

A deceptively tough session:

12 x 90 secs at a good threshold pace (85+%) with 90 second jog recoveries.  You will be moving continuously.

See you there.

 

Sunday
Oct192014

ENDURANCE TRAINING-TUESDAY 21ST. OCTOBER

 

TOP TIP - MAKE SURE WHEN TRAINING AROUND THE ROADS THAT REFLECTIVE GEAR IS WORN .

Meet at track for warm up , drills at 6.50pm. with Lou .Session starts at 7.00pm .

Hill session ;

Run to Magdalene hill , session is 2 x 9 Mins around hill loop .

90 Recovery.

Move to Guildhall for 3 x 1 mile around Cathedral circuit .( 90 Rec. ).

THURSDAY THRESHOLD :

5 X 6 Mins ( 2 Min jog between .)

4 WEEK PROG.

WK. 1 .800 ' s plus

WK.2 .HILLS +MILE REPS .

WK3. 800 ' s plus

WK.4. Hills + mile reps.

 

Alan Coveney 

Sunday
Oct122014

ENDURANCE TRAINING-TUESDAY 14TH.OCTOBER

Meet at track for warm up , Drills at 6.50pm with Lou .Session starts at 7.00pm.

Hill session :

Run to Magdalene hill for loops around .

2 x 8.5 Mins  ( 90 rec. )

Move to Guildhall for :

3 x 1mile around Cathedral circuit ( 90 rec. )

 NEXT 4 WEEKS :

WK1. Hills plus mile reps

WK2. 800 's track (plus )

WK3. River park . t .b.e.

WK4. Hills plus mile reps.

THURSDAY THRESHOLD :

4 X 7.5 Mins ( 2 min jog )

 

ALAN COVENEY