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Sunday 16th September – Long run workout (All Welcome, friends anyone you know who would like to join in)
8.15am Meet at the Polo grounds
8.30 run begins
60mins easy running, meet back at the Polo grounds,
10 by 1mile or 1500m depending on whether you think in miles or kms. the loop is exactly 1 mile and I will have cones at the 1500m and 1600m marks. 400m steady/float recovery run
Aiming for 5-10seconds faster than your marathon goal pace/ give or take a bit, I want people to try and work in groups to make it more enjoyable and easier to work hard when the legs are tired.
After an easy 20/30mins cool down. The aim is to have at least 3 hours of running in your legs and 10miles of slightly faster than your marathon pace in there.
Bring your drinks and gels and some sunshine….
Mariamarathon group
the other days
40min easy recovery run if you usually run on a MondayTuesday – 70-80mins easy or the session as above
Wednesday/Friday 50mins easy with 6 by 80mm strides after
Saturday/Sunday – long run 30km/ easy 30mins
Meeting 7.15pm at the lower fosters ave gate. Jog over from usual spot at 7 pm or meet at 7.15 there.
Run training.
Tuesday
Session: 3km tempo, 1500m at 10km pace, 3km tempo. Recovery 2 minsThursday
Session: 4 sets of 3 by 300m with 1min jog rec between reps, 3 min rec between setsRunning Training
Tuesday
session -3 by 3km at 10km effort 2.30 recoveryThursday
session – 1 by 800m, 2 by 400m, 1 by 800, 2 by 400m, 1 by 800m
all with 1 min rec 10km/5km effortRunning training.
Tuesday
1500m (5km effort) 3mins rec, 4by 200m (fast) 45 sec rec, 3000m tempoThursday
3 sets of 4 by 400m, 30 secrecy between reps and 3 mins between sets. 5km sessionRunning training.
Tuesday
3000m tempo, 2 min rec,4 by 400m, 1 min rec, 1500m, (5km effort)Thursday
6 by 800m, 5km effort, 2 min recRunning Training this Week
Tuesday
3 by 3km (2laps of the Sports Centre Field) with 2 and a half minute recovery in between. 10km effort basedThursday
Meet at the Sean Moore Park, corner gate by the crossroads on the Sandymount Strand road
10mins jog around the park (or park at Irishtown and jog down, or park at the GAA Grounds and jog around)
tempos effort of 5mins, 4mins, 3mins, 2mins, 1min, 2mins, 3mins, 4mins, 5mins, all with a 1 minute jog in between recoveryNot a hill session this week. Normal meeting at sports centre and warm up around the sports centre field.
I will meet you over at the foster’s ave gate at 7.15
Hill session 3 by 400m, 4 by 100m, 2 by 400m all with jog back down recoverySorry forgot to post the other two days for marathon training group.
Day 2 is 60min run with 10 by 20 second pick ups along the way, allow for a good 1/2mins between each pick upDay 4 is the long run
20 miles or 30km
