Here is a bit of a training guide for the Christmas break. Do try and get out and log some miles at least, maybe a park run or two to help ..
Week ending 22nd Dec
Session – 6km tempo, 4 min rec with 1km at 5km effort
Long run 60-70mins.
Week 22nd -29th Dec
Session 1 – 10 by 800m at 10km effort with 2 min rec.
session 2- 3 sets of 4by 400m. 5km effort. 30 sec between reps, 4 mins between sets
Runs 40-60 mins
Long run 80 mins
Week 30 Dec – 5th Jan
Session 1 6-8 by 1km 10km effort with 2 min rec
Session 2 fartlek session
4mins,2 by 3 mins, 4 by 2 mins hard with the same amount of time rec jog in between. So 4 mins hard, 4 easy etc.
– runs 40-60 mins.
Long run 80-90 mins
Club back to UCD and Irishtown the week starting 6th Jan
Happy Christmas
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