There are so many different groups training now that weekly emails are becoming very tedious and too long winded so we will abandon them and use the Ratoath athletic club website and or Facebook to supply information.

Please refer to these sites for any information regarding training or upcoming events.

Basic beginners

Monday – Wednesday – Friday

200m jog, 200m walk (Repeat 6 times)

Blue Group

Jog 3 laps without stopping – walk half lap – Jog 2 laps without stopping

Adult / F4L

Monday - Speed Session - 07-07-14

Warm Up

Dynamic Stretching

10 x 1 min with 1 min rec

2 x 30m sprints Warm down

Wednesday Tempo Session – 09-07-14

4 x easy laps + dynamic stretches

1 x 18 mins with 2 min recovery

1 x 12 mins 2 min recovery

4 x easy laps

Saturday Long Run

Group A – 7 miles

Ratoath AC - Curragha - Turn left at cross roads in Curragha (Swans pub) and run straight past Tayto Park (on your right) - take first left after crisp factory - follow road all the way to the T junction on Skyrne Rd - cross the road and run on Flemington Lane and follow the road to the cross roads at Lagore (Donnelly's Cross) - turn left and finish at Ratoath AC

Group B - 12 Miles

Ratoath AC - Curragha - Turn left at cross roads in Curragha (Swans pub) and run straight past Tayto Park (on your right) - stay on the right after the crisp factory - follow road all the way to the next left turn - follow road to the T Junction on Skyrne Rd - Turn left and run back into the village - turn right at next cross road onto Flemington Lane and follow the road to the cross roads at Lagore (Donnelly's Cross) - turn left and run back into the village and finish at Ratoath AC

Other items

We are requesting that all members register as soon as possible for our own 5k race on Sept 14^th

A link to the precision timing page is here

http://www.ratoathac.ie/p/blog-page.html

we would ask that you get as many friends, family and neighbours involved as possible

Remember to support 4 Star Pizza with their Club together promotion

Mention the club before you order and for all orders over €10, €1 will be donated to the club