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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
Jan252015

ENDURANCE TRAINING- TUESDAY JANUARY 27TH.

 

Meet at track for warm up .Meet in clubhouse for club talk at 6.50 pm. Followed by drills on the track by Shirley . Session starts at 7.05 pm .

On track : 6 x 800's ( 90  rec. ) Alternating Thr./ 5 k  pace

If not racing extra 2x 800

Followed by Strides.

Next 4 weeks :

Feb. 3rd.    -  Road reps

Feb. 10th .- Harestock

Feb 17th. - Harestock

Feb 24th .- Harestock

THURSDAY THRESHOLD :

7 X 5Mins ( 2 min jog between )

OR if racing 50 mins steady with pick-ups

TOP TIP : After a training session try performing some strides .They improve running form in short increments . They provide the foundation for faster more efficient running .

 

Alan Coveney

Sunday
Jan252015

Grass training 27th Jan

Big thank you to Franklyn (of flamingo drill fame) for overseeing the grass session this week.

Pyramid session: two sets of: 5 mins, 3 mins, 1min, 3 mins, 5 mins. 60 secs between efforts, 3 mins between sets.

Sample paces: brisk tempo/threshold pace for the 5 mins, 5-10k pace for the 3 mins and 95% (ie just short of all
out) for the 1 min. For the 1 min, people should rest where they stopped.

The recoveries are short to help build endurance. Total of 34 mins hard
running.  Great session!

Enjoy it!

Sunday
Jan182015

ENDURANCE TRAINING-TUESDAY JANUARY 20TH.

 

Meet at track for warm up . Then meet in clubhouse for team chat at 6.50pm

This followed by Drills with Lou afterwards .The session starts at 7.05 .

Run to Guildhall for long reps .

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

Session depends on athletes fitness .

Thursday threshold :

5 x 7mins  ( 2 min jog between )

NEXT 4 WEEKS :

27/1  TRACK 800'S

3/ 2   ROAD REPS

10/2  Harestock - road reps

17/2 Harestock - road reps

TOP TIP : A regular sports massage is so important when upping your training . It will give your body the best chance to recover from training and ready for the next session and also  resolve  niggles before they become injuries. There are several sports massage therapists in the Wadac AREA , including Lou Walker.Speak to her on a Tuesday eve.

Alan Coveney

 

Sunday
Jan182015

Grass session 20th Jan

Hello everyone

A grass session might be just what your legs need post-Stubbington...

6 x (4 mins threshold, 1 min @ 10k pace), 90 secs recovery.

 

 

Sunday
Jan112015

Grass session 13 Jan

Similar to Alan's track session; a Yasso 800 prep session. Future Yasso sessions will be on the track.

6 x 800m with 400 jog recoveres.