Monday evening Training Plan

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Monday evening training plan

Monday Night Training Schedule

Meet each Monday night 7.00pm at Ballykillaire Sportsplex. On ‘long run’ weeks an alternative session will be provided for those returning after injury, or as a bridge between New Beginnings and regular Monday night group. The pace for this group will be about 9 minute miles, and the distance will be no more than 5 miles.

Week Training Plan
2nd October

Hill Efforts

Location to be decided on night.

Warm up to hill rep location.

6-7 Hill reps.

Warm down back to Sportsplex.

9th October

Long Run

Long Easy Run through Castle Park/Valentines pitches(depending on the light) and onto Ward Park
16th October

Fartlek type session

Run through Bangor, Castle Park, Ward Park.  Split at Marina for those wanting to run longer

3-4 efforts. 1 through Castle Park, 1 through Ward Park, 1 at Marina.

Try to make efforts different lengths and intensity.  Some sprints and some longer reps at 5-10k pace.

Last half to include Tempo to finish back at Sportsplex.

23rd October

Long Run

Easy long run through Bangor.

1hr – 1hr 15.  Try to increase pace in last half back to Sportsplex

30th October

Strides at Marina



Warm Up from Sportsplex to Marina

5-6 Strides along Marina.  Group break up into 3-4 smaller groups.  Start groups at different intervals.  Jog recovery back to start point.

Warm down back to Sportsplex.

6th November

Lampost session

Warm up out to Ballyrobert

Split group into 3-4 groups.

Run back to Old Belfast Road

Continuous strides.  4 Lampost effort.  2 lampost jog recovery.

800m effort along carriageway from Old Belfast Road to 40mph sign.  Jog recovery back to Sportsplex to finish.