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    Traing Feb 19 - Mar18 2024

    Uploaded by

    Eliska Pinterova
    The document provides a 4-week training guide with workouts scheduled for each day of the week. Week 1 focuses on track training and threshold runs. Week 2 includes endurance threshold runs, tempos, and hill reps. Week 3 has tempo progression runs and cross country training. Week 4 consists of track intervals, hill reps, threshold runs and tempos. The document divides athletes into two groups, with Group B being larger, and advises pacing yourself to avoid fatigue over the weeks of training.

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    Traing Feb 19 - Mar18 2024

    Uploaded by

    Eliska Pinterova
    7 views6 pages
    The document provides a 4-week training guide with workouts scheduled for each day of the week. Week 1 focuses on track training and threshold runs. Week 2 includes endurance threshold runs, tempos, and hill reps. Week 3 has tempo progression runs and cross country training. Week 4 consists of track intervals, hill reps, threshold runs and tempos. The document divides athletes into two groups, with Group B being larger, and advises pacing yourself to avoid fatigue over the weeks of training.

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    The document provides a 4-week training guide with workouts scheduled for each day of the week. Week 1 focuses on track training and threshold runs. Week 2 includes endurance threshold runs, tempos, and hill reps. Week 3 has tempo progression runs and cross country training. Week 4 consists of track intervals, hill reps, threshold runs and tempos. The document divides athletes into two groups, with Group B being larger, and advises pacing yourself to avoid fatigue over the weeks of training.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    7 views6 pages

    Traing Feb 19 - Mar18 2024

    Uploaded by

    Eliska Pinterova
    The document provides a 4-week training guide with workouts scheduled for each day of the week. Week 1 focuses on track training and threshold runs. Week 2 includes endurance threshold runs, tempos, and hill reps. Week 3 has tempo progression runs and cross country training. Week 4 consists of track intervals, hill reps, threshold runs and tempos. The document divides athletes into two groups, with Group B being larger, and advises pacing yourself to avoid fatigue over the weeks of training.

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    © All Rights Reserved
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    Download as xlsx, pdf, or txt
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    Weekly Training Guide

    Weekday Week Starting 19th Feb Week starting 26th Feb Week starting March 4th Week starting Mar 11th
    Easy run 5k - 10k some weights those Easy run 5k - 10k some weights those Easy run 5k - 10k some very easy Track training, 400s with 45-60 secs
    focusing on track focusing on track recovery 10 - 16 for all groups

    Monday

    Irishtown track
    800m threshold 300m tempo then very Endurance threshold 2k guys, 1.5k gals 3 -4x 5 minute tjreshol those who cant make track on Monday
    slow jog back 100m continuous aim for x 4 300, float jog recovery 600s x 5-8 with 90 secs recovery, jog
    5 girls, 8 guys for those who did track session Monday
    Tuesday

    College Park College Park College Park College Park


    easy day Run recovery run try to run easy day Run recovery run try to run Easy run 20 mns Easy recovery run and core/ intervals
    from 30 - 50mins easy from 30 - 50mins easy

    Wednesday

    Most groups for pure endurance Most groups for pure endurance Day off or jog tempo/ progression run for distance
    threhhold run 30 - 50 mins, those for threhhold run 30 - 50 mins, those for group, 30mins threshold, 7mons
    track put in 5-7 min @ tempo after 30 track put in 5-7 min @ tempo after 30 tempos for 5k athletes, 800/1500 30-40
    Thursday mins and ease off mins and ease off mins threshold then Plyometric
    sessions post run

    Easy Day as in slow easy run 20 - 30 Easy Day as in slow easy run 20 - 30 Day off or Jog easy day or complete rest
    mins max or rest day mins max or rest day

    Friday

    Colour Cross Country 5k gals 6k guys Extended Munich 1mile loop guys, Varsity Cross Country 1500m /5k Kyber hill full length, 800m
    800m loop gald, start both from 200m hill reps, 10K threshold and
    magazine fort, guys x 5 2mons tempo mix road session x 30-40 mins
    Saturday recovery, gals jog recovcery approx 75
    secs

    Santry Magazine Fort Phoenix Park Belfast Phoenix Park Kyber Car Park
    long slow distance aim to be on feet @ long slow distance aim to be on feet @ recovery day Long slow distance try maintain similar
    conversation pace for 1 hr up to 1hr 30 conversation pace for 1 hr up to 1hr 30 levels to cross training
    depending on what you’ve been doing depending on what you’ve been doing
    Sunday
    Notes

    Two groups

    Group B is a large group, so everyone should do the workouts at their onw ontensoty level, Ive deliberately not made first s
    eliberately not made first session too tough for group B, I want ye to get the three sessions in and I know thst the weeked can get fatigu
    the weeked can get fatiguing. So please pace yourse;lves for the entire week!!! Im also rellying on you to gauge your onw pace. Im ha
    uge your onw pace. Im happy to take individual questions while you are there and Ill do my best to guide you remotely!
    Group A B

    Oren Peter
    Quinn Jack M
    Jack O Diarmuid
    Karen Cormac
    Sophie Donncadh
    Joe
    Will
    Yurii
    Evelyn
    Juno
    Joanne
    Moya
    Roisin
    Kate
    Naoise
    Ellen
    Kirsten

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