Adult weekly training schedule

New C25K group : Mon / Wed and Fri or Sat

Warm up.. 2 laps walking

1 lap without stopping then walk 100m (Repeat 7 times)

Walk for 2 laps

All of the above together totals 5K including the walk break between laps

If anyone feels strong they can jog the warm up laps no problem or shorten/skip walk breaks. See how you feel

Monday Eve Speed Session

4 lap Warm Up

Dynamic Stretching

Pyramid with 60 sec recovery – 1m – 2m - 3m - 4m - 3m – 2m – 1m

4 x 30m sprints

2 lap Warm down

Wednesday Tempo Session

4 x easy laps + dynamic stretches

1 x 20 mins with 2 min recovery

1 x 14 mins 2 min recovery

4 x easy laps

OR

Hill of Tara Session

1 lap = 2 miles

Do what you can – tough hilly session

Saturday Long Run (route details to follow)

Group A

6 miles

Group B

16 Miles

Tester for Marathon pace

(2 warm up – 10 at desired Marathon Pace

2 warm down)