Monday, July 28, 2014

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

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