Home › Forums › Announcements › Dublin Marathon Training Week 2
- This topic has 6 replies, 5 voices, and was last updated 9 years, 4 months ago by Siobhan Campion.
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10th August 2015 at 11:35 am #8181mariaParticipant
Tuesday – UCD warm up 10mins and strides
9 by 6mins 3mins at 10km pace, 1min at 5km pace, 2mins half marathon pace
continuous runningThursday – Irish Town track, warm up 10mins – drills and strides
3 by 12mins threshold with 3mins cruise
10min cool downDay 4. 50mins easywith 10 by 15 second fast pick ups in the run, a good 1/2 mins between each pick up
Long run 75mins
I would encourage everyone to race the 10miler in The Phoenix Park on Saturday 22nd August, so get your entry in ASAP
10th August 2015 at 2:47 pm #8183WilloParticipantIf anyone missed their long run over the weekend and want to join me for one, I will be running for 90 mins from Westwood Clontarf towards Howth and back starting at 6:15 this evening.
Pace 4:40 to 5:00 min per km
- This reply was modified 9 years, 4 months ago by Willo.
10th August 2015 at 6:28 pm #8186gearoidParticipantShite, I wish I’d known that sooner Will – I pretty much did exactly that over (a pretty prolonged) lunch today. Would have met you fo’ shizzle otherwise,
10th August 2015 at 7:18 pm #8187anitakParticipantfolks,
can’t make mid week sessions this week. newbie questions:
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I am a bit confused by “9 by 6min 3min” wording. (tues session)..can someone decipher for me?Also, fast pickups: what pace is “fast”
here, tempo/all out sprint?sorry if really dim questions! 🙂
thanks
Anita11th August 2015 at 10:57 am #8191WilloParticipantHi Anita
It means that you do 9 sets of 6 mins and during the 6 mins you vary the pace. So it will be 54 mins of constant running with alternating between 10km pace for 3 mins, 5km pace for 1 min and 2 mins at half marathon pace. It can be hard to keep an eye on the watch and change pace at the right time but the main thing is to vary the pace. So pretty hard, harder then easy off a bit but don’t jog. It should be a tough enough session but if anything be conservative for the first half of it so you don’t blow up! Train don’t strain!
You can use something like McMillian Running to work out your different paces if you like otherwise run by feel (I’d think 3 mins at 7/10, 1 min at 8/10 amd 2 mins at 6/10 effort) and repeat!
Pickups would be like 400m pace I reckon. It’s not all out sprinting and your should focus on good form i.e. shoulders back, controlled movement of legs and arms, quick leg and foot turnover, controlled breathing. It varies the run, improves running economy and cadence.
Something like that’s set out in the following video
Will
- This reply was modified 9 years, 4 months ago by Willo.
11th August 2015 at 2:34 pm #8200anitakParticipantthat’s perfect. Thanks a million for that, Will.
Anita
12th August 2015 at 9:30 am #8211Siobhan CampionParticipantHi Guys
In the run up to Dublin Manrathon are any Piranhas planning on meeting up for long runs weekly?
Cheers
Siobhan -
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