Training Times

Training Times & Venues

 

Juvenile training

 

Tuesdays
Templeroan green, 7 – 8pm and St Colmcilles school track, 7.10 – 8.10pm

Thursday
St Colmcilles school hall and track, 7-8pm

Saturday

Training in Tallaght track from 12 to 1.30pm (most Saturdays)

Sunday

Venues vary 10.50am -12 noon

Adult training

Meeting point for all sessions is Cherryfield, until the clocks go forward

Week
Beginning
Training Location Tuesday/Wed Mon/Thurs Sat Sun
27-Nov Dodder walkway 8 – 10 x 400m  – Recovery equal to interval time Club Run Tierney’s Tempo Tymon Park 10:20am LSR
4-Dec Stocking Lane Short Hills 8 -12 reps Easy run, ending with 6 x 10 second strides. * Tierney’s Tempo Marlay Park 10:20am LSR
11-Dec Dodder walkway 2 x 15 minutes @ tempo pace, 5 minutes easy running in between Easy run, with 5 minutes fast at the end Tierney’s Tempo Marlay Park 10:20am LSR
18-Dec Dodder walkway 8 – 12 x 400m   Recovery time equal to interval time Easy run, including Speaker Connolly. 6 x 10 seconds uphill ** Tierney’s Tempo Marlay Park 10:20am LSR
25-Dec Reservoir CAKE RUN on St Stephens Day  26/12 Easy run, but at 6 points in the run (about 5 minutes apart) pick the pace up to 5k pace for 30 seconds each time Tierney’s Tempo Marlay Park 10:20am LSR
1-Jan Dodder walkway 6 x 600m at 5k pace    Recovery 60 secs Easy run, with 5 minutes fast at the end / Tierney’s Tempo Marlay Park 10:20am LSR
8-Jan Dodder walkway 2 x 20 minutes @ tempo pace, 4 minutes easy running in between Easy run, ending with 6 x 10 second strides. * Tierney’s Tempo Marlay Park 10:20am LSR
15-Jan Dodder walkway 2 x 20 minutes @ tempo pace, 4 minutes easy running in between Easy run, including Speaker Connolly. 8 x 10 seconds uphill ** Tierney’s Tempo Marlay Park 10:20am LSR
22-Jan Dodder walkway 8 x 400m  at 5k pace     Recovery 60secs Easy run, but at 8 points in the run (about 5 minutes apart) pick the pace up to 5k pace for 30 seconds each time Tierney’s Tempo Marlay Park 10:20am LSR
29-Jan Speaker Connolly Hills EASY RUN WEEK  – Group Run over predetermined route Easy run, with 5 minutes fast at the end Tierney’s Tempo Marlay Park 10:20am LSR
5-Feb Dodder walkway 3 (or 2) x 1k ( Marathon pace,Half marathon pace, 10k Pace)    Recovery 2mins between sets Easy run, ending with 8 x 10 second strides. * Tierney’s Tempo Marlay Park 10:20am LSR
12-Feb Stocking Lane Long hills Easy run, including Speaker Connolly. 10 x 10 seconds uphill ** Tierney’s Tempo Marlay Park 10:20am LSR
19-Feb Dodder walkway 20mins at LT pace followed by 15mins at Half Mar pace – Recovery 4mins between the sets Easy run, but at 6 points in the run (about 5 minutes apart) pick the pace up to 5k pace for 45 seconds each time Tierney’s Tempo Marlay Park 10:20am / LSR

* Strides are running at 80% of top speed, relaxed and with good form. Jog in between each until fully recovered

** At Speaker Connolly, use the steepest hill, the last uphill on our mile lap. After each hill sprint take 2-3 minutes walking recovery. These are sprints – as fast as possible, using arms, lifting legs, good running form

If you have any questions about training times, please contact
Juveniles: 085 7292060 (club phone number)
Adults : Peter 087 3655596
general: Ray 089 494 8486

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