Adult training sessions for week of 25th August

Congratulations to all those who did the Frank Duffy 10 mile at the weekend - you are now well on your way to your full or half marathon goal for the year - you are 4 weeks from the Dublin half or 8 from the full Dublin Marathon. Keep it up....

Basic beginners

Monday – Wednesday – Friday

600m jog (that’s 1.5 laps), 200m walk (Repeat 4 times)

Adult / F4L

Monday - Speed Session

Warm Up

Dynamic Stretching

8 x 1 min with 1 min rec

3 x 30m sprints

Warm down

Wednesday Tempo Session

4 x easy laps + dynamic stretches

3 x 8 mins with 2 min recovery

4 x easy laps cool down

OR

Hill of Tara Session

each loop = approx.      2 miles inside on grass

                                   5 miles outside on road

Saturday Long Run

Group A – 11

Group B – 14 miles