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mariaParticipant
Apologies for the Belfast marathon crew.
This weekend is 60mins easy and 15km at marathon pacemariaParticipantOther days
-35 mins easy
– long run
5-10km 60 mins
Half marathon -90 minsmariaParticipantGroup 1 can you meet Gary outside the tack at 7.30pm to get warm up done so we can start race 1 promptly at 8.05pm.
mariaParticipantWe are now going with 3 races due to numbers.
Race 1- 8.05 sub 20mins
Race 2- 8.25 sub 25mins
Race 3- 8.40 25min plusmariaParticipantThursday 5km race night
8.15pm race 1
Warm up at 8pm -3/4lap jog plus light drills and strides.
Race 1 = the sub 20-20.30 group (borderline people it is up to you whether you want to go in race 1 or 2)
8.35pm race 2
20.30 plus group
Warm up starting 8.15pm (same as above)
See you tomorrowmariaParticipantApologies. I forgot to write in the recovery of 2.30 mins for workout 1.
3 by 7mins with 2.30 min rec.
MariamariaParticipantSorry that 2km on Thursday is at half marathon pace
mariaParticipant1 min rec after 300s in Tuesday.
mariaParticipantTuesday training
3km tempo , 2 min rec ,6 by 400m with 1 min recThursday
1600m, 1200m, 800m, 400m all 5km effort and all with 3 min recoverymariaParticipantStill meet at 7.30 to be running at 7.40.
You can enjoy an earlier finishing time tonight ?mariaParticipantIf doing the 10 mile this weekend that is your long run.
Tuesday session as above and Thursday is 5 by 400m with 100m jog rec. nice and relaxed.mariaParticipantSorry
Tuesday training
2 by 3km @ 10km pace with 2.30 recThursday
6 by 600m @ 5km pace with 200m jog recmariaParticipantI meant to write up the Saturday race/tempo. If anyone would like to do a 5km tempo/race on the UCD Campus on Saturday 6th April at 11am. Meeting 10.30am at the Zebra Crossing by the Sports Centre. Entry is €10 for students €15 for everyone else at the old sports centre or on line at http://www.myrunresults.com
Could be a bit of fun/ food and grub after……and it is in aid of the UCD Student Volunteers that are overseas.mariaParticipantAlso Marathon group is back to 8pm on Thursday night
mariaParticipantSunday 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….
Maria -
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