Category Archives: Senior Training

Senior Training Sessions

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7th Dec 2023 – 11th Jan 2024

Senior Training Sessions

Thursday evening training sessions take place at the Downshire – meeting at police station at 7:00 pm for warm up with session starting at 7:20pm:

11 Jan – Intervals 6 X 3 minutes (90 secs recovery)

18 Jan – 12 mins Tempo (2 mins rest), 4 x 1 minute (60 secs rest), 4 x 30 secs (30 secs)

25 Jan – 2 x 5 mins Tempo (1 min), 6 x 15 sec hills, 2 x 5 mins Tempo (1 min)

1 Feb – Intervals – 3 x 3 mins (90 secs) + 6 x 30 secs (30 secs rest) + 3 x 3 mins (90 secs)

8 Feb – Tempo – 5 minutes, 10, minutes, 5 minutes

(Stormont XC on Saturday)

15 Feb – 6 mins Tempo, 4 X 800m (90 secs), 4 x 200m (30 secs)

22 Feb – Track session at Mary Peters:

3 x 600m (90), 3 x 500m (70), 3 x 400m (60), 3 x 200m (60)

29 Feb – Tempo – 4 X 5 minutes + 4 x 30 second strides   

Thursday night senior training sessions

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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

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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

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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

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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.

Thursday night senior training sessions

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ALL SENIOR MEMBERS SHOULD WEAR HI-VIZ CLOTHING DURING SESSIONS

Departing EDAC Clubhouse at 7:15pm sharp:

19 May – 6 X 1km with 2 minute recovery – Quoile

26 May – (Flat) Pyramid: 400m, 600m, 800m, 1000m, 1000m, 800m, 600m, 400m (@5K pace) [90sec recovery throughout] – grass

2 June – 4 X 1 mile with 2 minute recovery – Downshire

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.

Circuit Training

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Due to poor attendance our circuit instructor can no longer provide a class on a Tuesday night…I would like to thank him for his excellent sessions and wish him good luck in his future ventures as a coach.

Tracey McDowell