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