[maria]

marathon group

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

[maria]

Meeting 7.15pm at the lower fosters ave gate. Jog over from usual spot at 7 pm or meet at 7.15 there.

[maria]

Run training.
Tuesday
Session: 3km tempo, 1500m at 10km pace, 3km tempo. Recovery 2 mins

Thursday
Session: 4 sets of 3 by 300m with 1min jog rec between reps, 3 min rec between sets

[maria]

Apologies. Long run should be 3.15 , this is the last big week, before the taper.

[maria]

Bonus day /5th day
easy 30mins

[maria]

Running Training

Tuesday
session -3 by 3km at 10km effort 2.30 recovery

Thursday
session – 1 by 800m, 2 by 400m, 1 by 800, 2 by 400m, 1 by 800m
all with 1 min rec 10km/5km effort

[maria]

Running training.
Tuesday
1500m (5km effort) 3mins rec, 4by 200m (fast) 45 sec rec, 3000m tempo

Thursday
3 sets of 4 by 400m, 30 secrecy between reps and 3 mins between sets. 5km session

[maria]

Running training.
Tuesday
3000m tempo, 2 min rec,4 by 400m, 1 min rec, 1500m, (5km effort)

Thursday
6 by 800m, 5km effort, 2 min rec

[maria]

Running Training this Week
Tuesday
3 by 3km (2laps of the Sports Centre Field) with 2 and a half minute recovery in between. 10km effort based

Thursday
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 recovery

[maria]

Not a hill session this week. Normal meeting at sports centre and warm up around the sports centre field.

[maria]

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 recovery

[maria]

Sorry 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 up

Day 4 is the long run
20 miles or 30km

[maria]

Just seeing your message there now Phil, sorry,
I am back from Spain so will be down at training
Cheers
Maria

[maria]

Running Training tonight
UCD Sports Centre. Warm up and cool down 1500m loop
3 sets
1.4 by 400m with 60 sec recovery
2.4 by 300m with 60 sec recovery
3.4 by 200m with 60 sec recovery
After each set 3min recovery

[maria]

This week we are heading over to the lovely Hills of Foster’s Ave.
I will be at the UCD Sports Centre Zebra Crossing at 7pm to bring over gear/water bottles/valuables etc….
Jog over to the Nova UCD gate then, or if going straight meet at 7.10 over there with your jog warm up done.
Session is 2km loop at 10km pace
8 by 400m Hills
2km loop at 10km pace

[Author]

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