Track Training information January to April 2017

Posted on Jan 3, 2017

Track training on Tuesdays from Jan to April 2017

jan 3rd    8 x80 secs at interval pace(90-96% hrmax) with 1 min recovery.

jan 10th    10 x80 secs at interval pace(90-96% hrmax) with 1 min recovery.

jan 17th    10 x 35 secs @3 km pace with 35 sec recovery

jan 24th    6 x 3mins at interval pace(90-96% hrmax) with 2 min recovery

jan 31st    7 x 3mins at interval pace(90-96% hrmax) with 2 min recovery.

feb 7th    8 x 3mins at interval pace(90-96% hrmax) with 2 min recovery.

feb 14th    10 x 35 secs @3km pace with 1 min recovery

feb 21st    3 x 6mins @threshold pace (85-92% hrmax) with 1 min rec

feb 28th    4 x 6mins @threshold pace (85-92% hrmax) with 1 min rec

mar 7th    4 x 6mins @threshold pace (85-92% hrmax) with 1 min rec

mar 14th    30-20-10 x 3

mar 21st    2 x 10mins @threshold pace (85-92% hrmax) with 2 mins rec

mar 28th    2 x 10mins @threshold pace (85-92% hrmax) with 2 mins rec

apr 4th    4 x 6mins @threshold pace (85-92% hrmax) with 1 min rec

apr 11th    30-20-10 session x 4

apr 18th    10 x80 secs at interval pace(90-96% hrmax) with 1 min recovery.

apr 25th    6×80 secs at interval pace(90-96% hrmax) with 1 min recovery.

note:if race previous Sunday  leave track session until Thursday.
Warm up and warm down for minimum of 15 mins jogging then stretching ect.
interval  pace is approx 5km race pace,threshold pace is 10 mile race pace

great limerick run sunday  April 30th

Ballycotton 10 mile march 12th

Adare 10 km february 26th

Michal Rejmer run series march 31st,April 7th,April 14th and April 21st.