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.