Forum Replies Created
Sorry that 2km on Thursday is at half marathon pace
1 min rec after 300s in Tuesday.
3km tempo , 2 min rec ,6 by 400m with 1 min rec
1600m, 1200m, 800m, 400m all 5km effort and all with 3 min recovery
Still meet at 7.30 to be running at 7.40.
You can enjoy an earlier finishing time tonight 😀
If 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.
2 by 3km @ 10km pace with 2.30 rec
6 by 600m @ 5km pace with 200m jog rec
I 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.
Also Marathon group is back to 8pm on Thursday night
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….
the other days
40min easy recovery run if you usually run on a Monday
Tuesday – 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.
Session: 3km tempo, 1500m at 10km pace, 3km tempo. Recovery 2 mins
Session: 4 sets of 3 by 300m with 1min jog rec between reps, 3 min rec between sets
Apologies. Long run should be 3.15 , this is the last big week, before the taper.
Bonus day /5th day
session -3 by 3km at 10km effort 2.30 recovery
session – 1 by 800m, 2 by 400m, 1 by 800, 2 by 400m, 1 by 800m
all with 1 min rec 10km/5km effort