Category Archives: Senior Training

Senior Training Sessions

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Senior Training Sessions

Thursday evening training sessions take place at the Downshire – meeting at police station at 7:00 pm for warm up with session starting at 7:20pm:

10 OCT – 12mins (T) +10 x 20s hills + 12mins (T)

17 OCT – 6mins (T) / 6mins(F) / 6mins (T) / 6mins(F)/ 6mins(T) no rest

24 OCT – 10mins (T) / 10x 20s Hills / 3mins(H) / 3mins(F) / 3mins(T) / 3mins(F)

31 OCT – 3min(T) + 6×600, 5×400, 5×200 (5k/1500/800 pace) + 3min(T)

7 NOV – 5 x 6mins (T) off 70s

14 NOV – 4mins/5/3/5/2/60s/60s off 2mins (between 10K & 5K pace)

21 NOV – 8x km at OR 8x 3mins at 10k pace

28 NOV – 5mins (T) + 6x 200 (between 10K & 5K pace)

T sessions = Half Marathon Pace

T/F sessions combined: T = HM Pace -5s per K & F = HM Pace + 15/20s per K

S sessions = Between 10k and 5k race pace

Thursday night senior training sessions

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Departing EDAC Clubhouse at 7:15pm sharp:

15 Sept 5K Time Trial (also 3K option) – Downshire

22 Sept Hill Training (12 X 1 minute effort – sets of 4) – Knocknashinna Hill

29 Sept 1 mile – 2 mile – 1 mile (Tempo pace)

6 Oct Intervals – 6 minute effort, then 5, 4, 3, 2, 1 (recovery is half of effort)

13 Oct 8 X 800m with 90 second recovery

20 Oct 10min@10k pace + 15 min@5k pace

27 Oct 4 X 1 mile with 1 minute recovery (Tempo Pace)

Each training session will begin with a warm up of 15 mins slow jog and finish with a cool down of 15 mins slow jog back to the clubhouse and on the night we will divide into groups of runners of similar ability.

Thursday night senior training sessions

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Departing EDAC Clubhouse at 7:15pm sharp:

11 August      1 mile – 2 mile – 1 mile (Tempo pace)

18 August      Intervals – 6 minute effort, then 5, 4, 3, 2, 1 (recovery is half of effort)

25 August      10min@10k pace + 15 min@5k pace

1 Sept            6 X 1km with 2 minute recovery

8 Sept            8 X 800m with 90 second recovery

15 Sept          5K Time Trial

Each training session will begin with a warm up of 15 mins slow jog and finish with a cool down of 15 mins slow jog back to the clubhouse and on the night we will divide into groups of runners of similar ability.

Thursday night senior training sessions

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ALL SENIOR MEMBERS SHOULD WEAR HI-VIZ CLOTHING DURING SESSIONS

Departing EDAC Clubhouse at 7:15pm sharp:

30 June          10-12 X 400m with 60 second recovery – Down High

7 July              Intervals – 6 minute effort, then 5, 4, 3, 2, 1 (recovery is half of effort)

14 July           4 X 1 mile with 2 minute recovery – Downshire

21 July           6 X 1km with 2 minute recovery – Downshire

28 July           4-5 X 1200m with 2 minute recovery -Downshire

4 August        3x {4x300m} (first set at 3k pace with 100m recovery jog, second set at 1500m pace with 100m recovery jog, third set at 400m pace with 2min recovery) 2 minutes between sets – Down High

Each training session will begin with a warm up of 15 mins slow jog and finish with a cool down of 15 mins slow jog back to the clubhouse and on the night we will divide into groups of runners of similar ability.

Thursday night senior training sessions

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ALL SENIOR MEMBERS SHOULD WEAR HI-VIZ CLOTHING DURING SESSIONS

Departing EDAC Clubhouse at 7:15pm sharp:

 

9 June – 3x {4x300m} (first set at 3k pace with 100m recovery jog, second set at 1500m pace with 100m recovery jog, third set at 400m pace with 2min recovery) 2 minutes between sets – grass

16 June – Cruise Intervals (Tempo pace) 4 X 1 mile (60s recovery) – Downshire

23 June 6-8 X 800m with 90 second recovery – Quoile

Each training session will begin with a warm up of 15 mins slow jog and finish with a cool down of 15 mins slow jog back to the clubhouse and on the night we will divide into groups of runners of similar ability.

Thursday night senior training sessions

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ALL SENIOR MEMBERS SHOULD WEAR HI-VIZ CLOTHING DURING SESSIONS

Departing EDAC Clubhouse at 7:15pm sharp:

19 May – 6 X 1km with 2 minute recovery – Quoile

26 May – (Flat) Pyramid: 400m, 600m, 800m, 1000m, 1000m, 800m, 600m, 400m (@5K pace) [90sec recovery throughout] – grass

2 June – 4 X 1 mile with 2 minute recovery – Downshire

9 June – 3x {4x300m} (first set at 3k pace with 100m recovery jog, second set at 1500m pace with 100m recovery jog, third set at 400m pace with 2min recovery) 2 minutes between sets – grass

16 June – Cruise Intervals (Tempo pace) 4 X 1 mile (60s recovery) – Downshire

23 June 6-8 X 800m with 90 second recovery – Quoile

Each training session will begin with a warm up of 15 mins slow jog and finish with a cool down of 15 mins slow jog back to the clubhouse and on the night we will divide into groups of runners of similar ability.

Circuit Training

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Due to poor attendance our circuit instructor can no longer provide a class on a Tuesday night…I would like to thank him for his excellent sessions and wish him good luck in his future ventures as a coach.

Tracey McDowell