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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
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

Monday
Apr252016

ENDURANCE TRAINING-TUESDAY APRIL 26TH.

 

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

PYRAMID SESSION :

2 SETS : 1200 @ Threshold ( ON GRASS ), followed by 600 , 300, 150 ( ON TRACK ) 

then 8 x 70m. turnarounds . Each rep to be improved pace . Walk 100m between each rep .

4 Mins between sets . Whole session can be performed on grass .

Note:  Session set for athletes fully fit, and may complete portions according to fitness.

NEXT 4 WEEKS :

WK.1. 800's

WK. 2. 800's

WK.3. 1K + 400's

WK .4  400's

THURSDAY THRESHOLD :

5 X 6 Mins ( 90 jog rec. )

Alan Coveney

 

Sunday
Apr172016

ENDURANCE TRAINING-TUESDAY APRIL 17TH.

 

Meet at track for warm up then Drills  @ 6.50 pm. with Lou . Followed by Club Chat . Session starts at 7.05 pm. 

Marathon Session : 6 x 800's ( 90 jog )

Endurance : 10 x 400 ( 80 rec. )

NOTE: For the Summer period on the track , we will be establishing 5 different  groups of runners according to fitness.( ie 10k time ). Ideally working together in a group of maximum 10 runners. This is to aid the large numbers  of athletes on the track that operate at the same time , and try to alleviate any chance of collision.

NEXT 4 WEEKS :

WK.1. Pyramids

WK.2. 8OO' s

WK.3. 800 's

WK.4. 1K + 400's

THURSDAY THRESHOLD ;

7 X 5 Mins .( 90 jog )

Alan Coveney

Tuesday
Apr122016

Grass session 12 April

Tonight's grass session is Liz Yelling 1200s.  

Anyone marathoning this weekend is welcome to do some MP 800s either on the grass (nice and kind to pre-marathon legs) or on the track.

5 x 1200 with 90 second recoveries as:

1.  1200 threshold

2.  (400 threshold, 400 5k pace, 400 threshold)

3.  3 x (200 threshold, 200 5k pace)

4.  1200 with each 400 faster than the last. Eg first at threshold, 2nd at 10k pace, 3rd at 5k pace

5.  1200 fast - 5k pace +

Sunday
Apr102016

ENDURANCE TRAINING-TUESDAY APRIL12TH.

 

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

Run to Guildhall for ;

4 x 1 mile @ 10k pace ( 90 rec. )

Mar. 3x 1mile , then 3 mile @ M.P.

NEXT 4 WEEKS ;

WK.1. Marathon prep . OR Threshold + 10 x 400's

WK.2. Thresh. + Pyramids

WK.3. 800's

WK.4 . 800's

Thursday Threshold - 7 x 5 Mins ( 90 jog .)

Alan Coveney