Thursday night senior training sessions

Departing EDAC Clubhouse at 7:15pm sharp:

19 Oct – 5K (or 3K) Time Trial

26 Oct – 1 Mile (or 2K Tempo) + 5 X 30 second hills + 1 mile (or 2K Tempo) + 5 X 30 sec hills

2 Nov – 6 X 1K Intervals (90 second recovery)

9 Nov – 10mins @ 10k pace; 4-5 x 800m @5k pace (200m recoveries), 4 x 200m @3k pace; (200m recoveries)

16 Nov – 5K (or 3K) Time Trial (to gauge fitness level/ improvement prior to Seeley Cup)

23 Nov – 20 Minute Tempo or EASY paced run + strides (if running Seeley Cup)

30 Nov –   10mins at 10k; 4-6 x 600m @5k; 10 mins at 10k (200m jog recovery between reps; 400m jog recovery between sets)

Each training session will begin with a warm up of 15 mins slow jog and finish with a cool down of 15 mins slow jog back to the clubhouse and on the night we will divide into groups of runners of similar ability.

Thursday night senior training sessions

Departing EDAC Clubhouse at 7:15pm sharp:

27 Oct            4 X 1 mile with 1 minute recovery (Tempo Pace)

3 Nov             1 mile – 2 mile – 1 mile (Tempo pace)

10 Nov           Pyramid – 1-2-3-4-5-4-3-2-1 (minutes)

17 Nov           5K Time Trial

24 Nov           Easy Paced Run (in preparation for Seeley Cup)

1 Dec             10min@10k pace + 15 min@5k pace

8 Dec             6 X 1K with 2 minute recovery

15 Dec           4 X 1 mile with 1 minute recovery (Tempo Pace)

Each training session will begin with a warm up of 15 mins slow jog and finish with a cool down of 15 mins slow jog back to the clubhouse and on the night we will divide into groups of runners of similar ability.

Training Arrangements

Dear Member

As you are aware EDAC has placed a particular emphasis on encouraging members to become Coaches and Assistant Coach over the last few years. This has paid particular dividends in the Junior section as evidenced by the numbers attending on Mondays and Thursdays.

We wish to replicate this success in the Senior section of the club but appreciate that the event options for seniors range from track to off-road marathons. In addition the road season is still ongoing and members may wish to continue their own training plans until the end of the session.

For several months the Senior sessions offered on Thursdays have been published in advance. The sessions have concentrated on a key element of any training plan, speed endurance. This kind of training is usually easier for runners to perform as part of a group. At a recent coaches meeting it was agreed to publish other coach supported sessions. As a way of assisting members the sessions for the next four weeks have been have been incorporated into a proforma training plan, attached. The plan has been setup using an indicative athlete who can perform a 10k in 45mins, although it can be adjusted to 35, 40, 50, 55 and 60 also. The idea is to show members what each session would require from them so they can decide whether to participate and in time incorporate club training as the core of their training plans.

We plan to hold information sessions for members to assist them in developing their own training plans but in the meantime we would encourage as many Seniors as possible to support Club sessions and make use of the excellent coaching resources of EDAC.

Links:
Training Arrangements
Training Planner

Thanks

Simon

Thursday night senior training sessions

Departing EDAC Clubhouse at 7:15pm sharp:

15 Sept 5K Time Trial (also 3K option) – Downshire

22 Sept Hill Training (12 X 1 minute effort – sets of 4) – Knocknashinna Hill

29 Sept 1 mile – 2 mile – 1 mile (Tempo pace)

6 Oct Intervals – 6 minute effort, then 5, 4, 3, 2, 1 (recovery is half of effort)

13 Oct 8 X 800m with 90 second recovery

20 Oct 10min@10k pace + 15 min@5k pace

27 Oct 4 X 1 mile with 1 minute recovery (Tempo Pace)

Each training session will begin with a warm up of 15 mins slow jog and finish with a cool down of 15 mins slow jog back to the clubhouse and on the night we will divide into groups of runners of similar ability.

Thursday night senior training sessions

Departing EDAC Clubhouse at 7:15pm sharp:

11 August      1 mile – 2 mile – 1 mile (Tempo pace)

18 August      Intervals – 6 minute effort, then 5, 4, 3, 2, 1 (recovery is half of effort)

25 August      10min@10k pace + 15 min@5k pace

1 Sept            6 X 1km with 2 minute recovery

8 Sept            8 X 800m with 90 second recovery

15 Sept          5K Time Trial

Each training session will begin with a warm up of 15 mins slow jog and finish with a cool down of 15 mins slow jog back to the clubhouse and on the night we will divide into groups of runners of similar ability.

Thursday night senior training sessions

ALL SENIOR MEMBERS SHOULD WEAR HI-VIZ CLOTHING DURING SESSIONS

Departing EDAC Clubhouse at 7:15pm sharp:

30 June          10-12 X 400m with 60 second recovery – Down High

7 July              Intervals – 6 minute effort, then 5, 4, 3, 2, 1 (recovery is half of effort)

14 July           4 X 1 mile with 2 minute recovery – Downshire

21 July           6 X 1km with 2 minute recovery – Downshire

28 July           4-5 X 1200m with 2 minute recovery -Downshire

4 August        3x {4x300m} (first set at 3k pace with 100m recovery jog, second set at 1500m pace with 100m recovery jog, third set at 400m pace with 2min recovery) 2 minutes between sets – Down High

Each training session will begin with a warm up of 15 mins slow jog and finish with a cool down of 15 mins slow jog back to the clubhouse and on the night we will divide into groups of runners of similar ability.

Thursday night senior training sessions

ALL SENIOR MEMBERS SHOULD WEAR HI-VIZ CLOTHING DURING SESSIONS

Departing EDAC Clubhouse at 7:15pm sharp:

 

9 June – 3x {4x300m} (first set at 3k pace with 100m recovery jog, second set at 1500m pace with 100m recovery jog, third set at 400m pace with 2min recovery) 2 minutes between sets – grass

16 June – Cruise Intervals (Tempo pace) 4 X 1 mile (60s recovery) – Downshire

23 June 6-8 X 800m with 90 second recovery – Quoile

Each training session will begin with a warm up of 15 mins slow jog and finish with a cool down of 15 mins slow jog back to the clubhouse and on the night we will divide into groups of runners of similar ability.