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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
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

Sunday
Jun192016

ENDURANCE TRAINING-TUESDAY 21ST. JUNE

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

4 x 800 ( 90 ) rec.

4 x 400 ( 75 ) rec.

4 x 200 ( 60 ) rec.

3Min . rec. between sets

Drills

NEXT 4 WEEKS ;

WK.1. Reducing sets of 400 's

WK.2. Sets of Thr . + 400's

WK.3. 400 'S Reducing rec.

WK.4. 1K + 400's

THURSDAY THRESHOLD ;

6 X 5Mins ( 90 jog rec. )

Alan Coveney

Sunday
Jun122016

ENDURANCE TRAINING-TUESDAY 14TH. JUNE

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

2 Sets of Pyramids :

1200 grass threshold , (90) then increasing pace on track or grass .

600 , 300 , 150 , 70 ( 75rec.) ( 3.5 Mins. between sets ) 

Strides

Next 4 weeks ;

WK. 1 . 800'S , 400 's 200 's

WK. 2.  Reducing 400 's

WK. 3.  Sets of Threshold +400

WK..4.  400 's

THURSDAY THRESHOLD;

4 X 8 Mins ( 2 min jog rec. )

Alan Coveney

 

Sunday
Jun052016

ENDURANCE TRAINING-TUESDAY 7TH. JUNE

 

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

3 SETS : 1K Threshold on grass , finishing at track line ( 45 rec. ) then 3 x 400 ( 45 rec. )

2.5 Mins between sets .

 Finish with10 strides .

Next 4 weeks :

WK.1. pyramids

WK.2. Sets 800/400/200

WK.3. Reducing 400's

WK.4. Threshold plus reps

Thursday Threshold :

3 x10 Mins. ( 2 min.jog )

Alan Coveney

Tuesday
May312016

Harestock Handicap - 2nd June 2016

Just a reminder that this Thursday is the first Thursday in the month and that means only one thing.....another running of the Harestock Handicap.  This event is open to all, just meet at the track 18.45 for 19.00, and we can establish handicaps for any newcomers on the night.

For info the results of the May Handicap, won by Adrian Haughton, are here