ALL SENIOR MEMBERS SHOULD WEAR HI-VIZ CLOTHING DURING SESSIONS

Departing EDAC Clubhouse at 7:15pm sharp:

14 April – 10 mins @ 10K pace, 4 x 200m fast, 10 mins @ 10K pace  (3 mins to regroup, 100m jog recovery between 200s)

21 April – Intervals – 6 minute effort, then 5, 4, 3, 2, 1 (recovery is half of effort) – D/S

28 April – 6-8 X 800m with 90 second recovery – Quoile

5 May – Cruise Intervals (Tempo pace) 4 X 1 mile (60s recovery) – Downshire

12 May – 12 x 400m (on grass) with 60 second recovery

19 May – 6 X 1km with 2 minute 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.

ALL SENIOR MEMBERS SHOULD WEAR HI-VIZ CLOTHING DURING SESSIONS

Departing EDAC Clubhouse at 7:15pm sharp:

24 March – Cruise Intervals (Tempo pace) 4 X 1 mile (60s recovery)

31 March – Hill Training (9 X 1:30 minute effort) – Knocknashinna Hill

7 April – Pyramid Intervals – 400m [60s recovery], 800m [60s], 1200m [90s], 1600m [90s], 1200m [90s], 800m [60s], 400m

14 April – Target Race – Castlewellan Hill & Dale

Each training session will begin with a warm up of 15 mins slow jog and finish with a cool down of 10 mins slow jog back to the clubhouse.

The majority of sessions will take place within the grounds of the Downshire and on the night we will divide into groups of runners of similar ability.

Notice to all senior members

Please remember that senior training has been switched this week from Thursday (due to St. Patrick’s Day) to Wednesday, leaving from the Clubrooms at 7:15 pm.

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

ALL SENIOR MEMBERS SHOULD WEAR HI-VIZ CLOTHING DURING SESSIONS

Departing EDAC Clubhouse at 7:15pm sharp:

10 March – Tempo run (4 X 6 minutes) – for those not taking part in Jimmy’s 10K

– Easy paced run (followed by 4/6 strides) – for those taking part in Jimmy’s 10K

13 March – Target Race – Jimmy’s 10K

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

24 March – Cruise Intervals (Tempo pace) 4 X 1 mile (60s recovery)

31 March – Hill Training (9 X 1:30 minute effort) – Knocknashinna Hill

7 April – Pyramid Intervals – 400m [60s recovery], 800m [60s], 1200m [90s], 1600m [90s], 1200m [90s], 800m [60s], 400m

14 April – Target Race – Castlewellan Hill & Dale

Each training session will begin with a warm up of 15 mins slow jog and finish with a cool down of 10 mins slow jog back to the clubhouse.

The majority of sessions will take place within the grounds of the Downshire and on the night we will divide into groups of runners of similar ability.