Day 1. Tuesday UCD
1500m warm up and cool down, 3 good strides before starting the session promptly at 7.15
7 by 7 mins with 1 min jog recovery tempo pace effort
Day 2. Thursday Irishtown 10min jog warm up and cool down with 3/4 strides before starting
10 by 800m at 10km pace with 200m float recovery = Continuous running, 10km in total
Day 3. John Davis 5km Run Saturday 3rd October at 9.30 St. Anne’s Park, Raheny
Please get there early and do a group 20min jog beforehand, and do the race as a hard effort/tempo, then do a 30min run after
Day 4. Long Run 22miles or 35km easy relaxed. Longest run, back down next week
or some of you might be doing the Athlone 3/4 run. Please just do it as a long run and not race race it. Also do at least a 5/10min jog before and some strides.
Tuesday
UCD warm up and cool down Sports Centre field with strides and drills before starting session
3km (10km pace) with 3min recovery, 1500m (5km pace) with 2min recovery, 3km (10km pace)
Thursday 10min warm up and cool down with drill and strides before starting session and plyometrics after
800m, 600, 400, 200, 400, 600, 800m recovery 3mins, 2.30, 2.00, 90seconds, 2.0, 2.30…
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