Run Session - Friday Am
Run Session - Friday Am
Meeting for interval training at 9.30 on Friday morning at the Bunclody GAA Pitch
Re: Run Session - Friday Am
Woo hoo, great to see this post! How did it go?
Re: Run Session - Friday Am
Hi Orla, went well used week #2 intervals from the programme you had given us - myself, Caroline and Lorraine with Aoibhinn and Jamie for support 
Re: Run Session - Friday Am
Interval session this Friday at 9.30 in GAA pitch Bunclody
Re: Run Session - Friday Am
Interval session this Friday at 9.30am -Bunclody GAA pitch
Re: Run Session - Friday Am
Great stuff guys. Here are a few more for your list:
ALWAYS
- slow, steady 10-15 min warm up followed by dynamic stretching (leg swings, high knees, kick backs etc)
A. Run hard for 30 seconds, run easy for 30 seconds X 15 reps.
B. 3 mins very easy running, 2 mins steady state running, 1 min hard, fast running X 6 reps
C. Hills. Run uphill for 2 mins, run down. Run uphill for 90 sec, run down, then 60, 30, then back to 60, 90 and 2 mins. Always recover before you go again, get HR back to around 120/130 bpm
D. On the pitch (400m). 8 x 400 hard, 2-3 min recovery
E. Pitch: 200m hard, jog/walk for 200m, then 400m hard, recover for 400, then 600m hard, then recover for 600. Back to 400 and then 200.
F. 1km repeats X 5. 3 mins recovery or when your body tells you.
G. Run hard for 15 mins and calculate your distance. Do it again in 3 three weeks and try to beat the distance.
H. Run hard for 5 mins, stop where you are for 2 mins rest, then continue running for another 5 mins. Record total distance covered in the 2 intervals. Then, starting back at the beginning position, run hard for 10 mins and your goal is to beat the 2X5min total distance.
ALWAYS
- slow, steady 10-15 min warm up followed by dynamic stretching (leg swings, high knees, kick backs etc)
A. Run hard for 30 seconds, run easy for 30 seconds X 15 reps.
B. 3 mins very easy running, 2 mins steady state running, 1 min hard, fast running X 6 reps
C. Hills. Run uphill for 2 mins, run down. Run uphill for 90 sec, run down, then 60, 30, then back to 60, 90 and 2 mins. Always recover before you go again, get HR back to around 120/130 bpm
D. On the pitch (400m). 8 x 400 hard, 2-3 min recovery
E. Pitch: 200m hard, jog/walk for 200m, then 400m hard, recover for 400, then 600m hard, then recover for 600. Back to 400 and then 200.
F. 1km repeats X 5. 3 mins recovery or when your body tells you.
G. Run hard for 15 mins and calculate your distance. Do it again in 3 three weeks and try to beat the distance.
H. Run hard for 5 mins, stop where you are for 2 mins rest, then continue running for another 5 mins. Record total distance covered in the 2 intervals. Then, starting back at the beginning position, run hard for 10 mins and your goal is to beat the 2X5min total distance.