Coaches
Feidhlim
Noel
Steady run 50 min
- Build pace into the run
- Start slow and increase pace to 10sec off Race pace after 15 mins
Tempo Run 50 min
- To include 5 min WU
- 10min X 3 at Tempo 20sec less that race pace
- 3 min recovery job between sets
- 6min recovery jog 10min WU
30 min steady run
- Build into run after 10 mins
- Effort level 6
Discipline is the key to success.
Eat and drink as healthy as possible and get 7-8 hours’ sleep nightly.
Complete a road race/park 5K run on week 6th Jan & 3rd Feb.
Learn and understand your Race Pace
| Week | |||
| 4th December | 45mins Easy relaxed pace 5 min WU | Model Farm Road Session Tempo session | Be well hydrated and run in a group if possible 50-60mins |
| 11th December | 50min Fartlek Running with pace over short distance, WU 5 mins Run quick 3 min effort level 8 Run easy 3 mins X7 Recovery 8 min easy | Model Farm Road Session Tempo session | Long easy run 60-70 mins steady Effort level 5 |
| 18th December | 50min Fartlek Running with pace over short distance, 5 min WU 5 min on 5 min off X 4 Effort level 8 5 min recovery | Model Farm Road Session Tempo session | Long run 75mins Easy pace starting pick up pace in last 20mins Effort Level 7 |
| 1st January Park Run This week | 50mins Easy relaxed pace 5 min WU | Model Farm Road Session 3/4 | Park Run 3K as WU Race. 3K Recovery 2.5K Otherwise, easy long run 75mins In a group Effort Level 7 last 20 mins |
| 8th January | 60min Fartlek (if no Park Race last Saturday) 8K easy. Running with pace over short distance, WU 5 mins Run quick 3 min effort level 8 Run easy 3 mins X7 Recovery 8 min easy | Model Farm Road Session Tempo session | Easy Long run 80mins In a group Effort Level 7 last 20 min |
| 15th January | 60mins Easy relaxed pace 5 min WU | Model Farm Road Session | Long run 80mins In a group Effort Level 7 last 20 mins |
| 22nd January Extra Session easy 5K recovery jog Park Race this week | 60min Fartlek Running with pace over short distance, WU 5 mins Run quick 3 min effort level 8 Run easy 3 mins x 7 Recovery 8 min easy | Model Farm Road Session Tempo session | Long run 90mins@ Effort Level 6. |
| 29th January Extra Session easy 5K recovery run Race 5K | Steady 8K run | Model Farm Road Session 3/4 Tempo session | Park Run build up on WU 5K and be ready for 10 second quicker that your projected 10m Race pace 15K in Total 5k recovery |
| 5th February Extra Session 4 – 5K recovery run | Steady run 50 min Build pace into the run Start slow and increase pace to 10sec 15sec off Race pace after 25 mins | Model Farm Road Session Tempo session | Long Run Steady 90 mins run Effort level 6 Increase to Level 7 Last 20mins |
| 12th February Extra Session 5K easy | 50mins Easy relaxed pace 5 min WU | Model Farm Road Tempo Session | Steady 90min run Effort level 6 Increase to Level 7 Last 30mins |
| 19th February | Steady pyramid run 50 min Build pace into the run Start slow and increase pace to 10sec off Race pace after 25 mins | Model Farm Road Session Tempo session | |
| 18th February Race Week | Steady 45min run | Model Farm Road ½ Session | Race Day Kinsale 10 M Hydrate well day prior Know your race pace |
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