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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
Aug282016

ENDURANCE TRAINING-TUESDAY 30TH. AUGUST

 

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

Session :

If RACING ;

6 X 800 ( alternating pace 5k & threshold .)

If not ; then 7 - 10 X 800 (  Depending on fitness. )

NEXT 4 WEEKS ;

WK.1. Pyramids

WK.2. Hills + 800 's

WK.3. Hills + 800's

WK.4. 1K + 400's

THURSDAY THRESHOLD :

5 X 7 Mins  ( 90 secs. jog )

 

Alan Coveney

Sunday
Aug212016

ENDURANCE TRAINING-TUESDAY 23RD. AUGUST

 

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

Session :

5 Sets of :

1K Threshold ( on grass ) followed by 400m. ( on grass or track )

60 secs rec. between sets .

Total session depends on athletes fitness .

NEXT 4 WEEKS.

WK. 1 . 800's

WK .2. Pyramids

WK .3. Hills + 800's

WK .4  Hills  + 800's

THURSDAY THRESHOLD ;

5 X 7 Mins ( 90 secs. jog between )

 

Alan Coveney

Sunday
Aug142016

ENDURANCE TRAINING - TUESDAY 16TH AUGUST

 

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

SESSION :

5 Sets of 1K + 400 ( continuous )  ( 60 secs. rec. between sets .)

1K on grass ......400 on grass or track .

Strides

NEXT 4 WEEKS :

WK.1. 1K + 400

WK.2. 6 X 800

WK.3. Pyramids

WK.4. Hills + 800's

THURSDAY THRESHOLD :

7 X 5 Mins ( 90 secs jog rec. )

 

Alan Coveney

Sunday
Aug072016

ENDURANCE TRAINING-TUESDAY 9TH. AUGUST

Meet at track for warm up .Drills with Shirley at 6.50 pm.

Magic Mile starts following drills : See announcement on Tuesday for groupings / timings .

Following mile ; 20 mins steady running .

ALTERNATIVE GRASS SESSION ;

5 X 1K ( 90 JOG REC. ) @ 5K pace.

NEXT 4 WEEKS :

WK.1. 1K + 400 sets

WK.2. 1K+ 400 sets

WK.3. 6 X 800

WK.4. Pyramids

THURSDAY THRESHOLD :

4 X 7.5 MINS ( 90 JOG between )

Alan Coveney

Sunday
Jul312016

ENDURANCE TRAINING -TUESDAY AUGUST 2nd.

Meet at track for warm up . Followed by drills @ 6.50 pm. with Franklyn and  then club chat . Session starts @ 7.05.

SESSION :

4 X 800 ( 90 )

4 X 400 ( 75 )

4 X 200 ( 60 )

3 Mins between sets .

Strides

NEXT 4 WEEKS :

WK.1. MAGIC MILE

WK.2. 1K + 400's

WK.3. 1K + 400's

WK.4. 6 X 800

THURSDAY THRESHOLD :

4 X 8 Mins .( 90 jog. )

 

Alan Coveney