Monday, September 22, 2014

Adult Training Session - From Monday 22th September

Well done to all those who took part in the Dublin Half Marathon in the Phoenix park last Saturday. It was a beautiful day. There was a few Ratoath Singlet’s on display

Fit4Life group
Warm Up/ Drills / Cool down as normal
Training : 6 laps without stopping or Join main adult Group

Adult Group 

Monday Speed Session 

(Cautionary note to those who did the Dublin Half Marathon at the weekend. Your muscles are probably a little sore. If so do the warm up and a few laps and stay within your comfort zone)

4 lap warm up
Dynamic Stretching Session
Pyramid Session 2-3-4-5-4-3-2 with 1 minute recovery
3 x flying 60m sprints
Warm Down Static Stretching
2 x Cool Down Laps

Wednesday Tempo Session

4 lap warm up
1 x 8 minutes
2 minutes recovery
1 x 6 minutes
2 lap cool down

Long Runs - Saturday

if you were training for the half – you’ve done it, Well done – don’t sit back now – keep it ticking over – 10 miles this Saturday

Those training for Dublin Marathon – you have 4 weeks left – you need to be starting to taper soon so this week or next week you should be looking at completing your last big run. Depending on where you are in your schedule you should be 16-18+ miles this week

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