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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
Jul242016

ENDURANCE TRAINING -TUESDAY 26TH. JULY

 

Meet at track for warm up. Drills at 6.50 pm . with Shirley .Followed by club chat .Session starts at 7.05pm.

2 SETS : Pyramids :

1200M. on grass , followed by :

600 , 300 , 150 , 75 . @ gradual increased pace . ( 75 rec.) ON TRACK OR GRASS .

3.5 Mins rec. between sets.

Strides .

NEXT 4 WEEKS ;

WK.1. 800s 400s 200s

WK.2 . MAGIC MILE

WK.3. 1K + 400 sets

WK.4. 1K + 400 sets

THURSDAY THRESHOLD :

4 X 8 Mins ( 2 min jog )

 

Alan Coveney

 

Sunday
Jul172016

Endurance training 19th July

Own jog warm up, then group chat at 6.50 then drills with Shirley.

The session will be available on the grass and track:

3 sets of:

1k on grass, 45 secs, then 3 x 400 (45sec).  2min30 rest between sets. 

We will have the top gate open by the shot put area for getting on to the track after your 1k grass loops.

 

Thursday threshold: same as last week ie 5 x 7 mins with 2 min recoveries.

 

Lou

Sunday
Jul102016

ENDURANCE TRAINING- TUESDAY JULY 12TH.

Meet at track for warm up , followed  by drills @ 6.50pm , then club chat , session starts at 7.05pm.

3 SETS  of :4 x 400 with reducing recoveries .

SET is 4 x 400 ( rec., 60 , 45, 30 )  2 Mins between sets.

Strides 6 - 10 , walk back recovery.

NEXT 4 WEEKS ;

WK.1. Sets of 1K + 400's

WK.2. Pyramids

WK.3. Magic Mile

WK.4. 1K 'S + 400

Thursday Threshold ;

5 x 7 Mins ( 2 min jog rec.)

Alan Coveney

Sunday
Jul032016

ENDURANCE TRAINING-TUESDAY 5TH. JULY

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

2 Sets :

5 Mins Threshold ( grass ) , then 5 x 400, either track or grass ( 60 rec.)

2 .5 Mins between sets .

Strides - 10 walk back between.

NEXT 4 WEEKS :

WK.1 . 400 'S reducing rec.

WK.2. 1K + 400'S

WK.3. Pyramids

WK.4. MAGIC MILE

Thursday Threshold :

6 x 6 Mins ( 90 rec. )

Alan Coveney 

 

Sunday
Jun262016

ENDURANCE TRAINING TUESDAY JUNE 28TH.

 

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

Session ;

15 x 400m. in sets of 5, 4, 3, 2, 1 ( 60 secs rec. ) 2 Mins between sets.

NEXT 4 WEEKS :

WK.1 Threshold + 400's

WK.2. Sets of 400

WK.3. Threshold +400's

WK.4. Pyramids

THURSDAY THRESHOLD ;

 7 X 5 Mins ( 90 jog rec. )

Alan Coveney