Monday, July 14, 2014

Weekly Adult training

Basic beginners
Monday – Wednesday – Friday
200m jog, 200m walk (Repeat 8 times)

Blue Group
Jog 4 laps without stopping – walk 1 lap at pace – Jog 3 laps without stopping

Adult / F4L
Monday - Speed Session - 14-07-14
4 lap Warm Up
Dynamic Stretching
6 x 2 min with 1 min rec
3 x 30m sprints
4 lap Warm down

Wednesday Tempo Session – 16-07-14
4 x easy laps + dynamic stretches
1 x 20 mins with 2 min recovery
1 x 12 mins 2 min recovery
4 x easy laps

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 miles
Start at track
Out to roundabout at Tesco
Into village and right at Ratoath Inn
And follow road out towards Ashbourne roundabout
Take right after flyover past farms and follow road to old Ratoath Road
Take left and immediate right and follow road all the way to Fairyhouse Road

Run to t junction at Tesco and back to Track

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