Adult / F4L

Beginners Session

Monday and Wednesday: Same session both days (12 laps in total : 5K)

Warm Up : 2 laps walking / drills / stretch

1½ laps jog and half lap walk – repeat 6 times (at least 4 times but 5 or 6 is the aim)

Walk 1 lap

Stretch

Friday / Saturday (12 laps in total : 5K)

Warm Up : 2 laps walking / drills / stretch

Run 3 laps without stopping

Walk 1 lap

Run 2 laps without stopping

Walk 1 lap

Run 2 laps without stopping

Walk 1 lap - Cooldown

Monday - Speed Session

Warm Up

Dynamic Stretching

10 x 1 min with 1 min rec

3 x 30m sprints

Warm down

Wednesday Tempo Session

4 x easy laps + dynamic stretches

2 x 12 mins with 2 min recovery

4 x easy laps

OR

Hill of Tara Session

1 loop = approx. 2 miles

Saturday Long Run

Group A – 6 miles

Ratoath AC – towards Curragha – Take first left after ratoath Rugby pitches and run straight up road all the way to the first crossroads. Take left and follow back to cross roads at Lagore (Donnelly's Cross) - turn left and finish at Ratoath AC

Group B – 10/11 miles

Start at track

Out to roundabout at Tesco

Left out towards GAA club, take next Right at top of Steeplechase, follow to Skryne road and take right back to village, past Graveyard, past Ratoath Inn

And follow road out towards Ashbourne roundabout

Take right after flyover into Harlockstown lane and follow road to old Ratoath Road

Take right and follow road all the way to track